CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jul
24

7 25 14

Schedule Reminder:

Saturday 10:00am wod time will be changed to 11:00am, and moved to Wayne State University track and field near the football stadium.

This Sunday at 12:00pm will be make up wod time, see you at the box.

FYI:
This Saturday from 8:00am to 3:30 pm Wayne State is hosting a strength seminar that all are invited to participate in, registration info. The cost is $45.00, and well worth the cost based on the $300.00 to $500.00 cost of simular seminars covering strong man, power lifting and olympic lifting techniques. 

During the 11:00am break we will be holding a wod on Wayne States grounds near the track and field.

front squat:
5 x 4 @ 75%

as many rounds and reps as possible in 8:00 of:
8 dead lifts
5 hang power cleans
3 thrusters
*load @ 135lbs/95lbs or 70% – 75% 1rep max clean and jerk

*rest up and get ready for tomorrows wod

Jul
23

7 24 14

Joint Mobility Drillz

5 rounds of:
4 shoulder presses @ 75%
20 sit ups @ 20lb medicine ball
20 back extensions

5 rounds of:
4 push presses @ 75%
10 box step to lunge @ 50lbs/70lbs, @ 20″ box
8 box jumps @ 20″/24″

2 rounds of:
25o meter run
25 walking lunges
250 meter run
25 squats

Jul
22

7 23 14

Joint Mobility Drillz

back squat: 5 x 4 @ 75%

For max reps and distance:
muscle up @ :30/:30
toe to bars @ :30/:30
handstand walk @ :30/:30 
muscle up @ :45/:15
toe to bars @ :45/:15
handstand walk @ :45/:15
muscle up @ :60/:60
toe to bars @ :60/:60
handstand walk @ :60/:60
(handstand walk progression 1progression 2)

Jul
21

7 22 14

Joint Mobility Drillz

5 rounds of:
4 snatches @ 75%
100 yard sprint
8 knee to elbows

3:00 rest

5 rounds of:
4 clean & jerks @ 75%
4 rope climbs
4 tire flips
follow up with a 400 meter run

 

What does these pictures tell you?

Jul
20

7 21 14

Joint Mobility Drillz

5 rounds of:
4 bench presses @ 75%
4 dead lifts @ 75%
8 box jumps
8 ball slams

3 – 5 rounds of:
max rep pull ups
100 yard shuttle
50 yard prowler push @ 95lbs/135lbs

 

Jul
20

7 20 14

REST DAY

 

Jul
19

7 19 14

Joint Mobility Drillz

3 Member Team Wod 4 rounds each consecutively of:
500 meter row
5 hand release push ups
10 box jumps
5 hand release push ups
10 box jumps
5 hand release push ups
10 box jumps
400 meter run
*workout must be done in order, tasks cannot be performed at the same time, meaning box jump, hand release push ups or run cannot be performed at the same time, team mate B can only start the run when team mate A returns
*box jump height 24″/20″

Jul
17

7 18 14

Joint Mobility Drillz

Front Squat
3 @ 50%
2 @ 75%
1 @ 85%
1 @ 90-95%
1 @ 103- 105%
1 @ 105% +
*max rep hand release push ups between each set
*2:30 to 3:00 rest between each front squat set

15 – 12 – 9 reps of:
thrusters @ 135lbs/95lbs or 65% of  1 rep max
burpees
weighted sit up to russian twist

Jul
16

7 17 14

Joint Mobility Drillz

Shoulder Press Push press 1 rep max

As many rounds and reps as possible in 10:00 of:
10 dumbbell/kettle bell ground to over head
100 meter run
10 ring dips
100 meter run

 

 

Jul
15

7 16 14

Joint Mobility Drillz

back squat:
5 @ 50%
3 @ 75%
1 @ 85%
1 @ 90 – 95%
1 @ 103% 105%
1 @ 105% +
*after first and between each single rep set perform max rep pull ups or muscle ups

3 rounds for time of:
20 kettle bell swings @ 35lbs/53lbs
10 kettle bell press 5R/5L @ 35lbs/53lbs
250 meter run

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