CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jun
4

6 4 16

5 Amazing Things That Would Happen When You Log Every Food You Eat

wod:
to be determined at site
*(outside) at Lasky Recreation Center, 13330 Conant in Hamtramck at 12:30 pm.

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Jun
2

6 3 16

Saturday June 4th there is a off site work out planned at Lasky Recreation Center, 13330 Conant in Hamtramck at 12:30 pm during The Marshmallow Drop, a three hour fundraising event held by one of our fellow Crossfitters Councilman Scott Benson. Looking for you to show up and show out. Sign your name on the white board if you can commit to this wod. Thanks

What Causes Us to Eat Emotionally?

600 meter run

2:00 rest

1 round for time of:
600 meter row
20 over head squats @ add 5lbs to last lift on (5 – 24 – 16)
pull up hang position @ time it took to perform overhead squats
33 ghd sit ups
deadlift hold @ add 5lbs to last lift on (5 – 24 – 16) @ the time it took to perform ghd’s

3 rounds for time of:
200 meter run
11 over head squats @ same load as above
22 ghd sit ups

3 rounds of :
max distance handstand walk

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Jun
1

6 2 16

Athlete Nutrition: Focus on These 5 Things:hf

4 – 8 rounds of:
1 squat clean + 3 front squats x 2 rounds
2 squat cleans + 2 front squats x 2 rounds
3 squat clean + 1 front squats x 2 rounds
4 squat cleans x 2 rounds
*add 2.5lbs to 5lbs from last lift on (5 – 23 – 16) or increase load as you go
*2:00 – 1:30 rest between

8 – 12 rounds of:
8 – 10 power snatches @ 115lbs/75lbs or 50% – 60% 1rep max
:10 sprint rounds 1 – 4 – 7 – 10
:20 sprint on rower rounds 2 – 5 – 8 – 11
:20 mountain climbers rounds 3 – 6 – 9 – 12
2:00 – 3:00 jog

IMG_0082

Jun
1

6 1 16

When it comes to fitness, grit counts more than genetics

active recovery/open gym/make up wod:

400 meter jog or row
1:00 active mobility

400 meter jog or row
1:00 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

CAM04625

May
30

5 31 16

I Do Cardio Workouts But I’m Still Fat. What’s Wrong?

 8 rounds of:
run 1:00
rest 1:00

21 – 15 – 9
glute ham raises
burpees
kettle bell swings @ 53lbs/35lbs

rest 5:00

21 – 15 – 9
glute ham sit ups
burpees
kettle bell swings @ 53lbs/35lbs
IMG_1106

May
29

5 30 16

Schedule Reminder:
One class today. Wods will be starting at 9:00 am, 9:30 am and 10:00 am, which will require you to be at the box 15:00 prior to starting, 8:45 am, 9:15 am, 9:45 to warm up.

 

5 Smoothie Mistakes That Make You Gain Weight

1 round for time of:
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

*scale option 1:
4 pull ups
8 push ups
12 squats
then do
16 rounds of:
200 meter run
6 pull ups
12 push ups
18 squats
*60:00 time cap
*other scale options at white board discussion

IMG_1031

May
29

5 29 16

Schedule Reminder:
One class tomorrow. Wods will be starting at 9:00 am, 9:30 am and 10:00 am, which will require you to be at the box 15:00 prior to starting, 8:45 am, 9:15 am, 9:45 to warm up. 


Can you really reverse diabetes?

3 rounds of:
6 overhead squats @ 60% – 65%
800 meter run
1:00 rest
6 overhead squats @ 60% – 65%
400 meter run
2:00 rest
*set a moderate pace on the 800m, load is from the floor, the 400m should be at a faster pace than the 800m and faster every round.
*time your squat runs

3 rounds of:
6 power clean & jerks @ 60% – 65% 1rm c&j
10 toe to bars

1 round for time of:
45 deadlifts @ 275lbs/185lbs
45 burpee over the bar
*scale deadlift load between 55% and not to exceed 65% of your 1rep max
*7:00 time cap
*partition the movements as needed

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May
29

5 28 16

May
29

5 27 16

Is This Strangely Awkward Pose the Hardest Move in CrossFit?:cf

Schedule Update:

There will be only one class this coming Monday, 5 – 30 – 16. the work out will be a timed effort with scaling options and a duration cut off time of one hour to complete. The box will be open at 9:00 am with a continuos running clock for those coming in to do the wod at half hour waves: first wave is 9:00 am, get started no later than 9:15 am, next wave at 9:30 am, get started no later than 9:45 am, last wave is 10:00 am get started no later than 10:15 am.

Saturday June 4th there is a off site work out planned at Lasky Recreation Center, 13330 Conant in Hamtramck at 12:30 pm during The Marshmallow Drop, a three hour fundraising event held by one of our fellow Crossfitters Councilman Scott Benson. Looking for you to show up and show out. Sign your name on the white board if you can commit to this wod. Thanks

5 rounds for time of:
50′ handstand walk
4 rope climbs @ legless 
50′ handstand walk
*12:00 time cap

1 round for time of:
10 bench press @ 70%
50 double unders
8 bench press @ 75%
50 double unders
6 bench press @ 80%
50 double unders
4 bench press @ 85%
50 double unders
2 bench press @ 90%
50 double unders

*2:00 rest then perform:

1 round for time of:
50 double unders
2 bench press @ 90%
50 double unders
4 bench press @ 85%
50 double unders
6 bench press @ 80%
50 double unders
8 bench press @ 75%
50 double unders
10 bench press @ 70%

every 1:00 on the 1:00 for 10:00 perform:
10 power snatches @ 115lbs/75lbs

IMG_1021

May
25

5 26 16

Schedule Update:

There will be only one class this coming Monday, 5 – 30 – 16. the work out will be a timed effort with scaling options and a duration cut off time of one hour to complete. The box will be open at 9:00 am with a continuos running clock for those coming in to do the wod at half hour waves: first wave is 9:00 am, get started no later than 9:15 am, next wave at 9:30 am, get started no later than 9:45 am, last wave is 10:00 am get started no later than 10:15 am.

Saturday June 4th there is a off site work out planned at Lasky Recreation Center, 13330 Conant in Hamtramck at 12:30 pm. Looking for you to show up and show out. Sign your name on the white board if you can commit to this wod. Thanks


Ten Easy Ways to Eliminate Sugar From Your Diet

w1.
snatch:
5 @ 65%
4 @ 70%
3 @ 75%
2 @ 80%
1 @ 85% – 90%

4 – 7 rounds of:
3 – 5 snatches @ 65% 

3 rounds for time of:
400 meter run
40 sit ups
10 power cleans @ 70% – 75%

w2.
1 round for time of:
800 meter row
20 over head squats @ 65% – 75%
pull up hang position @ time it took to perform overhead squats
33 ghd sit ups
deadlift hold @ 80% the time it took to perform ghd’s

3 – 5 rounds for time of:
200 – 300 meter row
10 sit ups – 20 ghd sit ups
10 overhead squats @ 75% – 85%

1 round for time of:
20 overhead squats @ 55% – 65%
pull up hang position @ time it took to perform overhead squats
33 ghd sit ups
deadlift hold @ 80% the time it took to perform ghd’s
IMG_1010

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