CROSSFIT BMW WOD Schedule
Location & Contact Get Started Events
Aug
6

8 7 14

Joint Mobility Drillz

3 rounds of :
3 back squats
3 rope climbs tech1 / tech2
6 tire flips
*details to be posted on white board

for time:
5 hang power cleans 
100 yard sprint
10 push presses
60 yard sprint
20 kettle bell swings
40 yard sprint
40 ball slams
20 yard sprint
*details posted on white board

Aug
5

8 6 14

Joint Mobility Drillz

3 rounds of:
3 shoulder presses
400 meter run
6 alternating pistols

3 rounds of:
3 push presses
3 bent over rows
3 romanian dead lifts
*details to be posted on white board 

Hot Tabata:
*details to be posted on white board 

Aug
4

8 5 14

Joint Mobility Drillz

3 rounds of:
3 snatches 
8 hand release push ups
50 yard sled push

3:00 – 5:00 rest

3 rounds of:
3 clean & jerks
3 box jumps
100 yard shuttle
3 box jumps
*details posted on white board
 

Aug
3

8 4 14

Schedule Reminder:
fundamentals classes begin tomorrow  7:00am and 7:30pm.
For any one that’s new to crossfit, these classes are essential for learning the building block moves to the highest level of exercise, fitness, and sport. For experienced crossfitters, come in and brush up on your skillz

Joint Mobility Drillz

3 rounds of:
3 bench presses
8 dips 
3 dead lifts
16 over head walking lunges
*16:00 time cap
*details posted on white board

30:00 mayhem
*to be posted on white board

Aug
3

8 3 14

REST DAY

Schedule Update:
open gym hour this morning at 8:00am

Aug
1

8 2 14

Saturday 10:00am work out location update:
Wayne States Football Field 42 W. Warren Ave. for map click here 

*This Sunday 8:00am will be open gym
*wod details at time to be determined 

*bring some water to hydrate

Jul
31

8 1 14

Joint Mobility Drillz

front squat:
5 x 3 @ 80%

metcon:
to be posted on white board

 

Jul
30

7 31 14

Joint Mobility Drillz

3 shoulder presses
12 box jumps @ 3/4 max box jump height
3 shoulder presses
100 yard shuttle @ 20lb/14lb medicine ball
3 shoulder presses
15 sit ups @ 20lb/14lb medicine ball
3 shoulder presses
18 walking lunges @ 20lb/14lb medicine ball @ rack position
3 shoulder presses
*shoulder press load @ 80%

3:00 rest

5 rounds of:
3 push press @ 80%
3 bent over row @ load
3 romanian dead lifts @ load

Jul
29

7 30 14

Joint Mobility Drillz

5 rounds of:
3 back squats @ 80%
3 rope climbs @ for time – tech 1 / tech 2
3 kipping handstand push up – progression 1 / progression 2 

for time:
40 kettle bell swings @ 1.5pood/2pood
400 meter run
40 wall ball shots @ 20lbs/14lbs
40 single unders
40 double unders
40 russian twist @ 20lbs/14lbs
:40 plank 
40 mountain climbers @ 2 count
40 split lunges
400 meter run

Jul
28

7 29 14

Joint Mobility Drillz

5 rounds of:
3 snatches @ 80%
8 renegade row push ups @ 40lbs
8 rep heavy on dumbbell/kettle bell bench press

3:00 rest

5 rounds of:
3 clean & jerks @ 80%
8 ring dips
8 rep heavy on dumbbell/kettle bell fly

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