CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Nov
29

11 29 13

Schedule Update:
10:00am and 6:30pm class only today

Joint Mobility Drillz

Warm Up:
16 hollow rocks
16 back extensions
16 walking lunges
3 rounds

“Tabata Something Else” 
push ups
sit ups
pull ups
squats
:20 of work/:10 of rest x 8 intervals of each movement

10 Things I Want My Daughter To Know about working Out:w

Nov
28

11 28 13

Schedule Update:
No Crossfit Classes on Schedule Today. Enjoy Your Rest Day.
Friday Class Time:
10:00am
Saturday Class Time:
10:00am

CrossFit For The “Unfit” Crossfitters:tt 

Nov
27

11 27 13

Joint Mobility Drillz

Warm Up:
6:00 work on single efforts of:
rope climb
candle stick
forward roll
skin the cat
turkish get up, LR

Sumo Deadlift
2 rep heavy

6 rounds for time of:
3 handstand push ups
10 burpees
30 double unders
12:00 time cap
*prioritize range of motion and control
*scale as needed, piked, negative, band assisted, or push ups
*15 attempts or 100 single jump ropes

Is dorsiflexion Your Achilles Heal?pa

Nov
26

11 26 13

Schedule Update:
Thursdaybox will be closed, Think about Turkey Trotting in Royal Oak or Detroit with some of your fellow BMW crew, whether you’ve registered for it or not. “Be bold – run rogue.”
Friday – 10:00am class only
Saturday – 10:00am class only

Joint Mobility Drillz

5 rounds for time:
15 kipping pull ups
15 box jumps @ 24″/20″
15 kettle bell swings @ 70lbs/53lbs 

“Grace” With a Stone:cf
Build a Better You 1 Habit at a Time: 

Nov
25

11 25 13

Joint Mobility Drillz

Warm Up:
burgeners x 3

Hang Snatch 
1 rep max

Back Squat:
2 x 5, then 1 x max reps

———————————–
Hang Power Snatch NB:

1 rep max

Back Squat NB:
3 x 5, add albs to last lift

5 rounds 
10 push ups
15 sit ups
20 squats

Nov
24

11 24 13

Joint Mobility Drillz

Warm Up:
7 push ups @ hand release
7 dips
10 split lunges
3 rounds

For Time:
700 meter row
3 rounds of
20 thrusters @ 40lbs/25lbs, dumbbell/kettle bell
7/5 muscle ups
550 meter run

scale at
700 meter row
3 rounds of
20 ball slams 20lbs/10lbs
15 kettle bell swings @ 53lbs35lbs
550 meter run

Crossfit Offline: The Kipping Pull Up

Nov
23

11 23 13

Event Reminder:
Turkey Throw Down

Today our inbox competition “slash” wod will be followed by a feast, as paleo friendly as possible. 

Wod:
to be posted on white board

Stop Juicing?:s

Nov
22

11 22 13

Joint Mobility Drillz

Warm Up:
5 medicine ball cleans
3 kang squats to lunge R/L
1 burgner

Clean Complex:
work up to a heavy single on the squat clean
12:00 -15:00 time cap, attempt to get the cleans done in 5 to 7 sets including warm ups

then perform…

Front Squats:
work up to a 1 rep max
12:00 time cap


Clean Complex NB:

power clean to front squat
*complete the squat at the catch, stand only if adjustment is needed to perform the squat
12:00 – 15:00 time cap 

then perform….

Front Squats:
work up to a heavy triple
12:00 – 15:00 time cap 


Auxiliary Work:

50 ring rows
50 front rack reverse lunges @ kettle bell/dumbbell
550 meter run

Movement Shapes pt5: Sports Ilusrated:tt
by Chris Sinagoga

Nov
21

11 21 13

Have you assessed your strength goals lately? What is the difference between last year and this year as it relates to the squat, ? For instance, you might be planning to compete in the sport of Crossfit, Olympic and or Power lifting or some other sport and want to get stronger.  You may just want  to maintain where you are because you have reached your goal and or you like the way you look,  feel and perform and just don’t think they’re is a need for you to get any stronger.

Before we start our next strength cycle, do some thinking about it, come talk to me or email me and lets assess or reassess your over all strength and performance goals.


Rest Day? If it’s your programmed day of rest today, enjoy. If not we have an active day for you.

 Joint Mobility Drillz:

The Moves:
to be posted on white board

Aux Work:
50 hollow rocks
50 ring rows
25 – 50 strict chin ups

Row Work:
750 meter row
500 meter row
250 meter row
1:1 work rest ratio 

Tabata You Call It:
:20/:10

Nov
20

11 20 13

Joint Mobility Drillz

Warm Up:
250 meter row
21 medicine ball cleans
12 box jumps
3 rounds

For Form:
1 rack jerk to over head squat

10:00 @ 1:00 on 1:00 off of:
kettle bell swings @ 53lbs/70lbs 

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