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

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

 

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