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

Jul
27

7 28 14

Joint Mobility Drillz

5 rounds of:
3 dead lifts @ 80% 
3 bench presses @ 80%
3 rep heavy turkish get up
1 box jump @ max height
30:00 time cap

3 – 5 rounds of:
3 pull ups @ chest to bar
3 knee to elbow
3 toe to bar
25 yard shuttle @ 140lbs/100lbs sled
 

 

Jul
27

7 27 14

Schedule Update:
12:00 noon make up wod today, bring your swim gear in case there is a race to the beach for a second wod/swim.

Jul
25

7 26 14

Schedule Reminder:

Training will take place at Wayne States track and field on Anthony Wayne Drive and Trumbull at 11:00am.

Wod:
details at time of wod
 

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

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