CROSSFIT BMW WOD Schedule
Location & Contact Get Started
Jul
18

7 18 18

All wods (6:00 a.m. 7:00 a.m. 5:30 p.m. and 6:30 p.m.)  will be held at The Dequindre Cut Greenway today.  Enter greenway off of Woodbridge and Dequindre

as many rounds and reps as possiple in 14:00 of:
hollow rocks
knee ups
broad jumps
*team wod of 3, starting at 2 reps and increasing 2 reps each round for 14:00

tabata:
you call it

Jul
17

7 17 18

All wods (6:00 a.m. 7:00 a.m. 5:30 p.m. and 6:30 p.m.)  will be held at The Dequindre Cut Greenway today.  Enter greenway off of Woodbridge and Dequindre.

3 rounds of:

25 ball slams
50 walking lunges
15 burpees
50
 double unders
5 top to bottoms 

Jul
16

7 16 18

All wods (6:00 a.m. 7:00 a.m. 5:30 p.m. and 6:30 p.m.)  will be held at The Dequindre Cut Greenway today.  Enter greenway off of Woodbridge and Dequindre.

in 15:00 perform
800 meter run
as many rounds and reps as possible of:
5 pull ups
10 push ups
15 sit ups

5:00 rest

in 15:00 perform
800 meter run
as many rounds and reps as possible of:
10 medball clean thrusters
10 toes to bar

*scaled and modifications detailed at time of wod

Jul
15

7 15 18

All wods (9:00 a.m. 10:00 a.m.)  will be held at The Dequindre Cut Greenway today.  Enter greenway off of Woodbridge and Dequindre.

3 rounds of:
1×1 burgeners

1kettle bell swing + 1 clean + 1 curl @ squat + 1 halo right + 1 halo left + 1 push press + 2 overhead walking lunges

Afro Brutality Joint

“Hell Up In Harlem”
100 rounds of:
1 power snatch

1 over head walking lunge 1l/1r
1 over head squat
*load @ 65lbs/45lbs, 55lbs/35lbs
*compare to 8 – 16 – 17 complex

Jul
14

7 14 18

REST DAY

Jul
13

7 13 18

All wods (6:00 a.m. 7:00 a.m. 5:30 p.m. and 6:30 p.m)  will be held at Martin Luther King High School track today.  Enter track off of Mt. Elliott (1 block north of Jefferson on Mt. Elliott).

2 rounds of:
:30 side plank left
:30 scapular circles @ push up position
:30 side plank right
:30 plank @ push up
:30 rest
12 alternating skater squats, scale @ lunges
12 cossack squats, scale @ lateral lunges
12 seated goodmornings @ pvc
:45 rest

3 rounds of:
8 – 10 posted d-lift right/left @ pvc
:30 rest
8 – 10 single leg squats right/left
:30 rest
12 – 14 single leg calf raises
:30 rest

as many rounds and reps as possible in 5:00 of:
5 box jumps
10 incline plyo push ups
20 box mountain climbers

3 – 5 rounds of:
10 explosive box steps @ 10 right/10 left
10 decline push ups
10 bulgarian lunges
10 lateral leg raises @ 10 right/10 left

 

Jul
12

7 12 18

All wods (6:00 a.m. 7:00 a.m. 5:30 p.m. and 6:30 p.m)  will be held at Martin Luther King High School track today.  Enter track off of Mt. Elliott (1 block north of Jefferson on Mt. Elliott).

“The Moves” @ pvc

8 rounds of:
5 snatches/clean & jerks (alternating rounds)

10 russian twist, 10R 10L
40 yard sprint
:30 rest

Jul
11

7 11 18

All wods (6:00 a.m. 7:00 a.m. 5:30 p.m. and 6:30 p.m)  will be held at Martin Luther King High School track today.  Enter track off of Mt. Elliott (1 block north of Jefferson on Mt. Elliott).

3 rounds for reps:
1:00 overhead walking lunges @ 45lbs/25lbs
1:00 mountain climbers
1:00 row @ cal.
1:00 box jumps @ 24″/20″
1:00 ball slams @ 20lbs/10lbs
1:00 rest
*alternating workout stations

 

Jul
10

7 10 18

All wods (6:00 a.m. 7:00 a.m. 5:30 p.m. and 6:30 p.m)  will be held at Martin Luther King High School track today.  Enter track off of Mt. Elliott (1 block north of Jefferson on Mt. Elliott).

10 – 8 – 6 – 4 – 2 reps of:
bench presses @ dumbbells
flyes @ dumbbells
pull overs @ dumbbells
*super set, increase load every round rest as needed between rounds

3 rounds of:
400 meter run
20 single arm alternating snatches @ 53lb/35lb kettle bell
40/30 bench presses @ 45% of heaviest set of 2

Jul
9

7 9 18

Construction Update: First, thank you for your patience and understanding through this situation. Unfortunately, after excavating more of the gym floor to correct the problem, additional issues were revealed. These issues are going to require more extensive excavating. I am still diligently working to correct this inconvenience. At this time, I apologize but I cannot project a completion date. Please continue to check the website for schedule updates and locations for training.

Schedule update: 6 am and 7 am classes only. Due to the heat advisory today, there will be no evening classes.

I would like to put my full effort into successfully completing this project to get us back fully functioning as soon as possible. To do so, I may need to cancel classes, I will have a better idea after Monday. You will be credited next month for any classes cancelled. Sorry again for the inconvenience. Please continue to check the website for schedule updates.

All wods (6:00 a.m. 7:00 a.m.)  will be held at Martin Luther King High School track.  Enter track off of Mt. Elliott (1 block north of Jefferson on Mt. Elliott).

20 rounds for time of:
5 push ups
5 sit ups
5 squats
mixed in with:
5 – 10 – 15  yard down and back 

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