CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jul
29

7 30 16

Jul
28

7 29 16

Muhammad Ali’s greatest quotes: ‘I’m so mean I make medicine sick’

4 rounds of:
8 bench presses for 8 rep heavy

1 rounds for time of:
50 box steps @ 20″/14″ @ 45lbs/35lbs 
15 cleans @ 135lbs/95lbs
40 box steps @ 20″/14″ @ 45lbs/35lbs
10 snatches @ 135lbs/95lbs
30 box steps @ 20″/14″ @ 45lbs/35lbs
15 cleans @ 135lbs/95lbs
20 box steps @ 20″/14″ @ 45lbs/35lbs
10 snatches @ 135lbs/95lbs
10 box steps @ 20″/14″ @ 45lbs/35lbs
15 cleans @ 135lbs/95lbs
10 box steps @ 20″/14″ @ 45lbs/35lbs
10 snatches @ 135lbs/95lbs
*20:00 time cap

20160721_181146

 

Jul
27

7 28 16

How to eat and train like a CrossFit champion

4 rounds of:
8 dead lifts for 8 rep heavy

1 round for time of:
100 chest-to-bar pull-ups
100 handstand push-ups
100 sit-ups @ ghd
100 one-legged squats, alternating

20160721_065913

Jul
26

7 27 16

How Does Exercise Contribute To Our Overall Well Being?

 

active recovery/open gym/make up wod:

2 rounds of:
400 meter jog or row
2:00 active mobility

30:00 mobility
6:00 – 8:00 upper body
6:00 – 800 thoracic
12:00 – 14:00 lower body
*all includes partner mashing

20160721_065400

Jul
25

7 26 16

The Surprising Way Mat Fraser Won the Reebok CrossFit Games

5 rounds for times of:
800 meter run
*3:00 rest
*add times for all 5 rounds of 800 meter runs for total.

20160721_065428

Jul
24

7 25 16

Setting new CrossFit benchmarks — even after open-heart surgery

7 rounds for time of:
10 sumo deadlift high pulls 95lbs/65lbs
10 ring dips

20160717_104546

Jul
23

7 24 16

How I Lost 220 Pounds & Kept It Off For Good

7 rounds of:
1 squat clean @ 1 rep max
*2:00 – 3:00 rest between rounds

as many rounds as possible in 15:00 of:
400 meter run
25 kettlebell swings 35lbs/53lbs
25 sit-ups

 

20160705_064009

Jul
22

7 23 16

Jul
21

7 22 16

Your Weight is Just a Number

“Angie”

1 round for time of:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

20160607_180908-2

Jul
20

7 21 16

How to Pack a Healthy Lunch for Work

5 rounds of:
3 front squats 
*increasing load, 2:00 – 3:00 rest between rounds

5 – 3 – 1 reps of:
toe to bars @ strict
knee to elbow
chest to bar pull up

1 round for time of:
8 deadlifts @ 365lbs/245lbs
40  sit-ups
80 double unders
4 rope climbs
80 wall-ball shots @ 20lbs/14lbs
4 rope climbs
80 double-unders
40 sit-ups
8 deadlifts @ 365lbs/245lbs

20160717_103618

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