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

9 28 13

Joint Mobility Drillz

Warm Up:
to be posted on white board

The Run Series:
to be determined

3 rounds for time and test:
30 kettle bell swings @  53lbs/70lbs
20 goblet lunges @ 53lbs/70lbs
10 ring dips or ring push ups

Round Table:
10lbs -14lbs-20lbs
*details at 3-2-1 go!

Planche Push Up:yt

Sep
27

9 27 13

400 meter run
Joint Mobility Drillz
400 meter run

Warm Up:
Burgeners x 3

Clean Complex:
2 squat cleans every 1:00 on the 1:00 for 10:00

Front Squat:
2rep heavy

Clean Complex NB:
1 clean deadlift
1 hang power clean
1 front squat
every 1:00 on the 1:00 for 10:00

Front Squat NB:
3 x 5 

3 rounds of:
250 meter run/300 meter row
20 dumbbell/kettlebell thrusters
*choose a load that you can go unbroken with for at least the first round, pay attention to details ie: positioning.

*do some quad mashing, foam roller etc.at least 2;00 – 3:00 per 

Look;yt

Sep
26

9 26 13

Blind Folded Bulls Eye:w

800 meter run

Joint Mobility Drillz

Warm Up:
1 – 2 – 3 – 3 – 2 – 1 reps of:
pull up
knee to elbow
toe to bar
squat box jumps

5 rounds of:
50 double unders
20 wall ball shots
* rest 1:1 or alternate with a partner
*try to accomplish, per round under 3:00

Sep
25

9 25 13

400 meter run

Joint Mobility Drillz

Warmup:
burgeners x 3

Snatch Complex:
1 snatch
1 overhead squat

High Bar Back Squat:
establish a 3rep max

Snatch Complex NB:
1 snatch pull
1 hang power snatch
1 over head squat

High Bar Back Squat NB:
3 x 8
*15:00 time cap on each of the above movements

For time and style:
400 meter run
2 rounds of
10 push ups
10 sit ups
10 squats
10 back extensions
10 lunges
250 meter run

Power Cleaning With a 1000w Laser:w

Sep
24

9 24 13

Joint Mobility Drillz

Warm Up:
6 ring rows
6 downward dogs
6 walking lunges
3 rounds

15:00 Work on Inversion Strength:
partner kick ups and spotting
piked handstand push ups on box or heavy dumbbell presses
handstand push ups
5 x 3 or 5 x 5 sets of a either progression 

7 rounds for time of:
100 yard run
5 burpee box jumps
3 pull ups

Sep
23

9 23 13

Joint Mobility Drillz

Warm Up:
3 inch worms
6 strait leg dead lifts
3 down and backs
3 rounds

5 rounds for time of:
250 meter run
5 dead lifts @ 315lbs/205lbs 

Flying Eagle Point of View:yt 

Sep
22

9 22 13

Prep yourself for running in coooool weather.

Joint Mobility Drillz

Warm Up:
to be posted on white board

Running Wod Sequence:
to be determined 

Strict Muscle Up Progression:cfj

Thanks to Lisa of ReNew Detroit and www.paleodetroit.com Chris, Nicole, and Amy of The Champions Club for the support yesterday at Tour de Droit.

 

Sep
21

9 21 13

Schedule Update:
9:00am Barbell Club
10:00am Crossfit
11:15am Olympic Lifting 

WOD:
to be posted on white board

Making It To The Games:
cfj

Sep
20

Back Squat

400 meter run
Joint Mobility Drillz
400 meter run

Warm Up:
8 lunges
4 kang squats|
4 box jumps
3 rounds

Back Squat:
1 rep max, reach deep and use 2 spotters

Back Squat NB:
5 x 3

For Time:
800 meter run
100 sit ups

Partner Mash:
wear or bring clean socks

The Ripple Effect:cf

 

KM working on squat form, range of motion and mobility

Sep
19

Open Gym

Open Gym or Rest Day For Most.

Joint Mobility Drillz

Warm Up:
8 kettle bell swings
8 sumo deadlift high pulls
8 snatches
3 rounds

4 rounds for time:
400 meter run
50 squats
20:00 time cap

Finisher:
to be posted on white board

Seattle Seahawks Doing Yoga and Meditation:yd

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