CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Oct
28

10 28 18

as many rounds and reps as possible in 30:00 of:
5 pull ups – kipping pull up – butterfly pull up
10 push ups
15 squats
400 meter run
*partner wod, alternating rounds of 5 pull ups – 10 push ups – 15 squats until 4 rounds are completed, then perform together the 400 meter run.

Oct
27

10 27 18

REST/RECOVERY DAY:

Take time to:
Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.

Oct
26

10 26 18

3 rounds of:
max rep pull ups
:15 rest
max rep shoulder press @75% – 80% body weight
3:00 rest
*goal is to go unbroken with achieving 6 – 8 reps in the first round, scale as needed.

1 round for time of:
10 wall ball shots @ 20lbs/14lbs
1 ring dip 10 wall ball shots
2 ring dips 9 wall ball shots
3 ring dips 8 wall ball shots
4 ring dips 7 wall ball shots…continue the ladder until the last round of 1 wall ball shot 10 ring dips are complete

12 – 10 – 8 – 6 reps of:
shoulder shrugs
prone grip barbell curl
*increase load every round or linear progression, 2:00 rest between rounds

Oct
25

10 25 18

Box is closed today. 

REST/RECOVERY DAY:

Take time to:
Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.

Oct
24

10 24 18

Schedule Update: Box is closed tomorrow.

complete 50 reps of:
1 d-lift + 1 squat clean + 1 front squat + 1 push press + 1 push jerk @ 95lbs/65lbs
400 reps of pose method jump rope drills or and alternate 400 meter run
*complete the 400 reps or run every time the load is rested, scale as needed

Oct
23

10 23 18

5-3-2-1-1-1 + reps of:
thrusters, increasing load every round for a 1rep heavy
*performed every 2:00 – 3:00

1 round for time of:
15-12-9 reps of:
thrusters @ 135lbs/95lbs or 40%/50% – 55%/65%
burpee over the barbell
*scale as needed

12-10-8-6 reps of:
bent over rows
upright rows
*option to increase load every round or linear progression for skill and fitness

Oct
22

10 22 18

8 – 10 rounds of:
1 d-lift
*performed every 2:00 – 3:00, goal is to increase load every round for a 1rep maX

2 – 3 rounds of:
6 – 10 toes to bar @ strict
:45 – :30 rest
:30 – :45 side plank @ right
:30 – :45 side plank @ left
:45 – :30 rest
6 – 8 ab wheels or ring roll outs
*scaling detailed @ time of wod

3 rounds of:
4 – 6 skater squats
4 – 6 split lunges
4 – 6 ball squats
*rest as needed

Oct
21

10 21 18

Schedule Update:
Due to the Detroit FreePress Marathon, the Box wil be closed today.
Sorry for any inconvenience.

On the same note, we will be meeting at 6:00 a.m. in Starbucks, located inside the lobby of The Westin Book Cadillac Hotel, 1114 Washington Blvd to support the runners from CrossFit BMW. Hope to see you there, who knows, we may get a wod in right after.

 

Oct
20

10 20 18

Schedule Update:
Due to the Detroit Free Press Marathon, the Box wil be closed on Sunday morning 10-21-18.
Sorry for any inconvenience.
On the same note, we will be meeting at 6:00 a.m. in Starbucks, located inside the lobby of The Westin Book Cadillac Hotel, 1114 Washington Blvd to support the runners from CrossFit BMW. Hope to see you there, who knows, we may get a wod in right after.

REST/RECOVERY DAY:

Take time to:
Get a massage, cryotherapy, reiki, cupping, musculoskeletal assessment etc.
Prepare appropriate nutrition’ quantity and quality for the upcoming week.
Restore mentally and emotionally, what ever that may be for you.

Oct
19

10 19 18

Schedule Update:
Due to the Detroit Free Press Marathon, the Box wil be closed on Sunday morning 10-21-18.
Sorry for any inconvenience.
On the same note, we will be meeting at 6:00 a.m. in Starbucks, located inside the lobby of The Westin Book Cadillac Hotel, 1114 Washington Blvd to support the runners from CrossFit BMW. Hope to see you there, who knows, we may get a wod in right after.

3 rounds of:
3 straight leg d_lifts @ snatch grip
3 snatch high pulls
3 muscle snatches
3 overhead squats
3 push presses
3 snatch balance
3 hang power snatches
3 snatches
*first round @ 45lb/35lb oly-bar, complete rounds using 95lbs/65lbs

8 – 10 rounds of:
1 back squat
*performed every 2:00 – 3:00, goal is to increase load every round for a 1rep max
*spotter arm and spotters please!

2 – 3 rounds of:
250 meters @ row
max rep squat cleans @ 135lbs/95lbs
*performed every 2:00 – 2:00 rest between each round

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