CROSSFIT BMW WOD Schedule
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Oct
21

Monday

This is the third week leading into the five week 2020 CrossFit Open, and our “Give It All You Got Friday” challenge.
“You made the commitment, you stay consistant”.

Keep up the good work. If you happen to fall off for any reason, think about why you started and get back in it quick. Don’t allow any interference with your goals. Talk back to yourself with assuredness, and follow the best advice you’d give to your best friend if they were in similar situation.

Fewer daylight hours affects you in multiple ways.

How to stay physically active during winter months.

Why Should I Give It All I Got Friday?

Note, that a 4:30 p.m. class has been added to our schedule every Friday throughout the challenge.

Current 8 week
training cycle. leading to our Lifts For Gifts Fundraising Competition.


8 over band pull aparts @ band
8 flyes @ band
8 presses @ band
8 squats to hip opener mobility
8 lunge to A-pose

4 rounds of:
back squats

12 hanging medicne ball leg curls
*performed every 2:30 -3:00 – increase load every round for a clean 8 rep heavy, don’t go to muscle strengh/failure – fitness, work on establishing consistency building with light to moderate weight or a linear progression.

5 rounds of:

1 snatch pull + 1 hang power snatch to over head squat + 1 snatch
*scale programmed at time of wod
*increase load every round as quality of form and technique allows

3 rounds for reps of:
1:00 of row for calories
1:00 of pose band running
1:00 of box step overs @ 53lbs/35lbs @ 24″/20″
1:00 of alternating single arm power snatches @ 50lbs/35lbs dumbbell
1:00 of wall ball shots
1:00 rest

Oct
20

Sunday

Schedule Update:
Box is closed today due to streets being closed off to accommodate the marathon.

On another note, we have a few members that are running the Marathon today. Like last year, some of use will be at Starbucks on the corner of 1114 Washington Blvd and Michigan Ave. at 5:30 a.m. this morning in full support.

Oct
19

REST/RECOVERY DAY:

Schedule Update:
Box is closed tomorrow due to street closures.


On another note, we have a few members that are running the Detroit Free Press Marathon tomorrow. Like last year, some of us will meet at 5:30 a.m. – 6:00 a.m. for support at Starbucks located in the Book Cadillac on the corner of 1114 Washington Blvd. 48226 and Michigan Ave.

The Marathon starts at 7:00 a.m. on West Fort and Cass. We can track each runner via gps to know where they are during the race and will meet back at the start/finish line to congratulate them.

Hope to see you there!

Take time to:
Get a massage, cryotherapyreikicuppingmusculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.

Oct
18

Friday

Schedule Update:
Box is closed Sunday due to road closers to accommodate the Free Press Marathon route.

10 wall slides

10 lat pulls downs @ band
5 Y’s – T’s – W’s – I’s
10 kneeling shoulder presses @ band
10 scorpions

10 iron t’s
10 kip swings
20 pose jump
s nnnnnn

2:00 latt mobility
2:00 quad mash

1 – 2 rounds of:
1 squat clean + 1 front squat + 1 push press + 1 thruster
2 knee to elbows
6 double unders

as many rounds and reps as possible in 20:00 of:
4 dumbbell thrusters @ 50lbs/35lbs
6 toes to bar
24 double unders

scale:
as many rounds and reps as possible in 20:00 of:
12 kettle bell or dumbbell thrusters
12 v-ups or sit ups
200 meter run

Oct
17

Thursday

2 rounds of:
:20 lateral walk @ band
:30 paloff hold @ band
30 single leg glute bridges + :30 hold
:20 dynamic bulgarian lunges
*1:00 rest


3 rounds of:
5 bench presses @ close grip
16 flyes @ dumbbells
max rep @ 80%
*performed every 2:30 – 2 warm up sets and perform 3 x 5 – follow up with max reps @ 80% of heaviest set – not to failure – leave something in the tank – atleast 2 reps.

3 rounds of:
15 wide grip pull ups
1:00 – 1:30 rest
15 overhead tricep extensions
1:00 – 1:30 rest


as many rounds and reps as possible in 15:00 of:
20 lateral jumps
10 L-seated arnold presses or 10 handstand push ups @ strict
5 ying yangs

Oct
16

Wednesday

10 cuban presses
10 wall slides
5 halos @ pvc

10 pass throughs @ pvc
10 goodmornings @ pvc
15 air squats


5 rounds for “quality” and load of:
1 power clean + 1 hang clean + 3 front squats + 1 push jerk
h or split jerk
*increase load every round ending at a moderate to heavy in the complex – work on establishing consistency building with light to moderate weight or a linear progression.
*performed every 2:30

4 rounds of:
8 bulgarian lunges
:45 rest between each leg
8 dips
:45 rest
*increase load every round to establish a 8 rep heavy in both
the lunges and dips


1 round for time of:
400 meter run
100 air squats
75 kettle bell swings @ 53lbs/35lbs
50 alternating front rack walking lunges @ kettle bell
75 kettle bell swings
100 air squats
400 meter run

*scale distance and reps as needed



Oct
15

Tuesday

2 months from today, we will be performing our CrossFit Total while hosting our annual Lift’s For Gift’s Fundraiser.

Everyone will be training toward his or her personal goals by way and modified way of the upcoming program and is expected to participate whether you are deciding to partake and donate in the fundraiser or not. Our training cycle changes today. For you experienced athletes the goal – strength, building up to the Total – for you beginners, focusing on form and technique, building a base and stamina in the back squat, bench press and d-lift.

Expect to see the power lifting disciplines three times a week.
Sunday – back squats, team wod at medium intensity.
Monday – clean variations
Tuesday – d-lift, high intensity metcon.
Wednesday – snatch variations
Thursday – bench press, low intensity metcon.
Strength days will be full body assault days, varying the intensity from low to medium to high, week by week day by day, staying prepared and ready for “Give it All You Got Friday’s”. Since we won’t know what the workout is until Thursday night’s.


2:00 hip mobility
2:00 glute mobility

8 banded d-lifts
8 lunge to A-pose

pre-run warm up

4 rounds of:
8 d-lifts

12 bent over rows or single arm dumbbell rows
*increase load every round for a clean 8 rep heavy, don’t go to muscle strengh/failure – fitness, work on establishing consistency building with light to moderate weight or a linear progression.

8 rounds of:
1 snatch @ :02 pause @ 2″ below the knee – load suggestion:
55% – 60% – 65% – 70% – 75% – 80% – 82.5% – 85% of you 1rep max
*performed every 2:00 – scale with muscle snatch, power snatch to, if applicable overhead squat

5 rounds for max load of:
500 meter row or 400 meter run
4 snatches
*performed every 4:00 – score is the total amount lifted – example: if your 4 snatches were 100lbs per, your score would be 400 that round – you may increase load every round with only 5 snatch atttempts per round.

*scale distance if needed and barbell muscle snatch, power snatch to, if applicable overhead squat



Oct
14

Monday

Schedule Update:
Box is closed Today. 
Fundamentals will be scheduled for Tuesday October 15th at 7:30 p.m.

Off today, Coach will be at the gym between 9:00 a.m. and 11:00 am if you want to come in and practice a few moves, do the baseline or the open workout, It will be open gym style. 

Oct
13

Sunday

Schedule Update:
Box is closed Monday October 14. 2019.
Fundamentals will be scheduled for Tuesday October 15th at 7:30 p.m.

Off that day, Coach will be at the gym between 9:00 a.m. and 11:00 am if you want to come in and practice a few moves, do the baseline or the open workout, It will be open gym style.

As you may know, we are started a 5 week “Challenge or Jump Start Your Fitness” on Friday, maximizing the 2020 CrossFit Open.  What is The CrossFit Open? and Why you should Compete?

We have an open community leader/accountability board for you to use for your progress each week as well. If you haven’t already, put your first name and last initial on the white board before next Friday’s class, and post your score next to them every week. Pose any questions in person or via the comment section below.

We will be moving to a strength building program following the community challenge, building up to our annual Lifts For Gifts FundRaiser on December 15th, register early.
This program will be specific to the technique and form for ultimate fitness gains and to maximize strength in the lower and upper body, namely, the squat (
high bar – low bar), bench press and d-lift.

10 wall slides
10 lat pulls downs @ band
5 Y’s – T’s – W’s – I’s
1:00 scarecrow @ band
10 kip swings

pre run warm up drills

2 rounds of:
5 scap pull ups
10 plank shoulder taps
20 mountain climbers

as many rounds and reps as possible in 30:00 of:
400 meter run or 500 meter row
3 pull ups bar – rings
6 dips barrings

9 push ups
12 squats
*2 partner wod – partner A runs 400 meters or rows 500 meters – partner B does as many rounds and reps as possible of body weight circuit – duties switch when runner returns


Oct
12

REST/RECOVERY DAY:

Take time to:
Get a massage, cryotherapyreikicuppingmusculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.

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