CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Nov
1

11 1 14

Nice Read; Divided We Fall:cfj

As you have experienced with me, the past week up until yesterday evening has been a bit of and up and down, stay or go, this space verses that space, roller coaster ride. Though the search for a new location continues with the main intention of having a permanent space for our community to grow and thrive, we are still in firm operation status on Cass Ave. until we make that move. Doing the best I can to provide you all with the best and most effective training experience possible. Thank you.

I want to send a shout out to Coach Chris Sinagoga at Crossfit Athletic Group and Coach Hillary Herring at Crossfit Inner Stallion for offering accommodations for us to train at their facilities if needed and for the type of support that the CrossFit Community is all about. Love you.

It’s getting colder, so here are a few suggestions.
1. Wear, and or bring a hat to retain heat from being lost from the top of your head. Hat, hoodie combos etc.
2. Wear, and or bring layers depending on the wod. Keep something stored at the box, just don’t skip run days or sub rowing because you want to and are not prepared. Inner layers should be a synthetic dry fit type of material, outer layers cotton, fleece, etc. Ask Emily about this super cool in the summer, warm and dry fit wool line of athletic wear she always rocks and promotes.
3. Bring that extra layer to change into or cover up in after you workout. 

Here is a quote from Westside Barbell’s Louie Simmons:
“As far as training partners go. If you run with the lame you will develop a limp. So only train with those that have the same goals as your own. Everyone cant be a world champ, but we can all be better” 

Mobility Drillz

7 rounds for tech/mech/load
1 hang power snatch
1 over head squat
1 hang snatch

12:00 play
:0 – 4:00
max rep double or triple unders
4:00 – 12:00
20 kettle bell swings
20 lunges
*70/53 –  53/35

Where is Paula?

Oct
27

4 Days Out

Motown Solo:cfj

Update:
As you all may know by now, the temporary location has been put on hold and it looks like the last day of training at the current facility will be October 31, 2014 unless another option opens up before then. I know you take your training as serious as I look at coaching, so make plans to keep it going somewhere if for some reason we don’t have a place to continue training. I’ll still be posting wods and doing them myself, and will always be available for any coaching needs you may have, and I won’t mind showing up and training with you wherever you decide to go.

You have four days to complete the following: 
10-28-14
wod 1: 

4 rounds of:
12 bench press
6 dips
12 calorie row
6 chin ups
40 double unders
*load @ 135lbs/95lbs or 50% -55% 1rep max

every 1:00 on the 1:00 for 12:00
100 yard sprint

10-29-14
wod 2:

for time and load:
30 turkish get ups 
10:00 time cap

5 rounds for time of:
12 kettle bell swings
25 yard farmers carry @ rack position (R)
12 kettle bell swings
25 yard farmers carry @ rack position (L)
*load @ 70lbs/53lbs

15 – 12 – 9 – 6 – 3 reps of:
hollow rocks
russian twist

10-30-14
wod 3:

5 rounds of:
as many rounds as possible in 2:00 of
3 front squats @ body or 90% of 1 rep max
1 rope climb
10 ball slams @ 20lbs/30lbs
*1:00 rest between rounds

3 rounds of:
5 man makers @ burpee cluster with dumbbells @ heavy as possible
7 box jumps
9 toe to bars
11 yard bear crawl with dumbbells

3 rounds of:
15 straddle sit ups
15 pike sit ups
15 back extensions

10-31-14
wod 4:

3 rep max dead lift
15:00 time cap

team wod:
each performing 7 rounds @ alternating of:
5 dead lift @ 65% of 3rep max
5 chest to bar pull ups

Oct
27

10 27 14

Mobility Drillz

Here is a baseline to build upon and to track your progress, we did this one last on 8 – 21 – 14. Check the load that you used, time and any other recorded notes that I asked you to take down to compare later.

Afro Brutality Baseline:
3 burpees every :15 x 15
1:00 rest
5 hand release push ups
5 sit ups
5 squats every :30 x 15
1:00 rest
3 clean and jerks @ 75lbs/55lbs every :15 x 15
1:00 rest
5 power snatches @ 75lbs/55lbs every :15 x 15
*goal is to pass all sections of this bruiser @ rx or 40% – 50% 1rm, scale up respectful to the intent of the wod and according to your last output.
 

Oct
27

10 26 14

REST DAY
 

Oct
27

10 25 14

wod:
to be posted on white board

Oct
23

10 24 14

wod:
to be posted on white board

Oct
22

10 23 14

wod:
to be posted on white board

Oct
21

10 22 14

wod:
to be posted on white board
 

Oct
21

10 21 14

wod:
to be posted on white board

Oct
19

10 20 14

wod:
to be posted on white board

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