CROSSFIT BMW WOD Schedule
Location & Contact Get Started Events
Jul
2

7 3 14

Joint Mobility Drillz

3 rounds for time of:
3 back squats @ 75%
250 meter run
7 burpees 
*10:00 time cap

5 rounds of:
30 kettle bell swings @ 35lbs/53lbs
*1:00 to perform 30 santa cruz swings 1:00 rest
*10:00 time cap

as many rounds as possible in 10:00 of :
10 true push ups
10 supine ring pull ups
 

Jul
1

7 2 14

Joint Mobility Drillz

12:00 practice on:
2 pistols
1 strict handstand push up

3 forward rolls 
1 handstand to forward roll
2 pistols
*scale up as needed 

tabata:
jumping lunges
mountain climbers

Jun
30

7 1 14

Schedule Update:
Friday July 4th 10:00 am class only 

Joint Mobility Drillz

10 rounds of:
3 bench press @ body weight 
6 ring dips 
9 toe to bars 

3 rounds of:
50 – 40 – 30 – 20 – 10 of:
double unders 
yards of down and backs

 

Jun
29

6 30 14

Joint Mobility Drillz

Hang Squat Snatch
7 x 1 for a 1 rep max 

Wod:
AfroBrutality  Sports
every :90 seconds for 9 rounds complete:

9 snatch grip deadlifts
6 hang snatches
3 over head squats
*load @ 55% – 65%
*every round must be completed 

Pose Running Specialist and Crossfit Coach Chris Sinagoga and staff did a terrific and outstanding running clinic for Steve’s Club Detroit and Crossfit BMW athletes. Thanks everyone for participating and supporting the cause.
If you missed it, don’t worry we will be hosting another one soon. 

Jun
29

6 29 14

REST DAY

Jun
28

6 28 14

Schedule Update:
8:30am Pose Running Clinic
10:00am Crossfit

Joint Mobility Drillz

L – run
33 squats
33 push ups
33 mountain climbers @ 2 count
L – run
33 kettle bell swings @ 35lbs/53lbs
33 alternating rows in plank @ 35lbs/53lbs
33 burpees ground to over head @ 35lb/45lb plate
L – runWod:
33 burpees ground to over head @ 35lb/45lb plate
33 alternating rows in  plank @ 35lbs/45lbs
33 kettle bell swings @ 35lbs/53lbs
33 mountain climbers @ 2 count
33 push ups

33 squats
L – run
33:00 time cap

 

 

Jun
27

6 27 14

Joint Mobility Drillz

5 x 1 bench press @ 90%

3 rounds for time of:
50 double unders
50 sit ups
50 back extensions 

800 meter run

Jun
26

6 26 14

Joint Mobility Drillz

5 rounds of:
1 shoulder press @ 90%
6 Bulgarian lunges 3R/3L
10 box jumps @ 20″/24″

5 x 1 push press @ 90%

5 rounds of:
As Many Rounds as possible in 3:00 of:
3 power cleans @ 135
6 hand release push ups
9 squats
 

 

Jun
25

6 25 14

Joint Mobility Drillz

15:00 of upper body mobility

2 – 3 rounds of:
20 pike sit ups

1:00 inverted positioning work (example) (example2)
20 straddle sit ups
1:00 L-seat
20 hollow rocks
1:00 ring work (example) (example2)
20 superman rocks

15:00 of lower body mobility
 

 

Jun
23

6 24 14

Joint Mobility Drillz

 3 rounds of:
3 dead lifts @ 85%6
3 bench press @ 85%
6 box step to lunge @ 85%

4 rounds for time of:
400 meter run
50 squats

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