CROSSFIT BMW WOD Schedule
Location & Contact Get Started Events
Jul
8

7 8 14

Joint Mobility Drillz

3 rounds of:
3 push press @ 75% – 80%
6 box step t0 lunge @ 3R 3L
3 handstand push ups
3 rope climbs

Team 3 alternating round wod:
400 meter row
5 man makers
8 burbee box jump overs @ 20″/24″
*teams of 2 – 3

Jul
6

7 7 14

Joint Mobility Drillz

For time:
1250 meter run
30 pull ups
40 burpees
50 wall ball shots
800 meter run

Jul
5

7 6 14

REST DAY

Jul
4

7 5 14

Joint Mobility Drillz

5 rounds of:
5 power cleans @ 75%
every minute on the minute 

9 rounds of:
20 thrusters @ 65lbs/45lbs
*1:30 of work time with :30 of rest

7 rounds of:
30 yard shuttle run
1:00 on :15 rest

Jul
3

7 4 14

July 4th Schedule Training is 10:00 am only:

Joint Mobility Drillz

5 rounds of:
30 over head walking lunges @ 45lbs/35lbs
200 meter shuttle
*3:00 rest between rounds

Fore time:
100 ball slams
200 double unders
*partition as you like

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

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