CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Aug
20

Bench Press

800 meter run

Joint Mobility Drillz

Warm Up:
8 dumbbell fly presses
8 supine ring rows
8 bent over rows
3 rounds

Bench Press:
5 @ 75%
3 @ 85%
1 + @ 95%

Bench Press NB:
3 x 5

3 Rounds of:
18 reverse lunges @ 9R 9L
15 push ups
21 hollow rocks
6:00 time cap

6 rounds of:
6 kettle bell swings @ 53lbs/70lbs
12 single arm rows @ 6R 6L @ 53lbs/70lbs
6 box jumps @ full squat 
6 plyo push ups

Michael Pollan Speaks On His Book, Omnivore’s Dilemma;yt

Aug
19

Dead Lift

400 meter run

Joint Mobility Drillz

400 meter run

Warm Up:
8 romanian deadlifts
8 goodmo
rnings
8 lunges
3 rounds
*add and increase load as needed

Dead Lift:
5 @ 75%
3 @ 85%
1 + @ 95%

Dead Lift NB:
3 x 5

15:00 cycle time cap on:
L – run
15 sit ups @ load
15 wall ball shots

Finisher:
to be posted on white board

Aug
18

8 18 13

10:00am Community Run/Wod at Campus Martuis.

Aug
17

8 17 13

Schedule Upate:
9:00AM Fit Camp
10:00AM Crossft
11:15AM Olympic Lfting
Sunday we will start the Community Run at 10:00AM at Campus Martuis.

L – run

Joint Mobility Drillz

L – run
Warm Up:
4 wall squats
4 shoulder to over head  1xsp 1xpp 1xpj 1xsj
4 medicine ball clean & press
3 rounds

In teams of 2 with1 partner working at a time perform:
As Many Rounds As Possible In 25:00 of:
400 meter run
5 power cleans
5 front squats
5 shoulder to over heads
*load at 185lbs/125lbs

Aug
16

Back Squat / Shoulder Press

Joint Mobility Drillz

400 meter run
5 pull ups
10 push up
15 squats
3 rounds
400 meter run
10:00 time cap

Back Squat:
3 @ 70%
3 @ 80%
3 + @ 90%

Back Squat NB:
3 x 5

Shoulder Press:
3 @ 70%
3 @ 80%
3 + 90% 

Shoulder Press NB:
3 x 5

7 Rounds For Time of:
3 muscle ups
7 thrusters @ 95lbs / 65lbs 
*NB scale @
7 burpees
7 thrusters @ 75lbs / 45lbs

Sports Genes:nyt 

Aug
15

8 15 13

Schedule Update:
Sunday we will meet at Campus Martius for the community run, all are welcome.

Open Gym 
       or 
Rest Day

Just In Case Wod:
Fifty Filthy 

Top 10 Old Time StrongWoman:pc 

Aug
13

8 14 13

Wod:
To be posted on white board

                     Big Thanks to Coach Kelsey for putting on a rowing clinic.

Aug
13

Bench Press

Joint Mobility Drillz

400 meter run

Warm Up:
8 push ups
8 dips
8 hollow rocks
3rounds

400 meter run

Bench Press:
3 @ 70%
3 @ 80%
3 + @ 90%
Bench Press NB:
3 x 5

As Many Rounds As Possible In 12:00 of:
50 double unders
7 power snatches @ 135lbs/95lbs
10 pull ups

3 Reasons To Get Upset About Crossfit:aa

Aug
12

Deadlift

Schedule Update:
Rowing Clinic, 20:00 during the 5:30 and 6:30pm class

Joint Mobility Drillz

Warm Up:
L – run
8 romanian deadlifts
8 lunges to A-pose
3 rounds
L – run

Deadlift:
3 @ 70%
3 @ 80%
3 + @ 90%

Deadlift NB:
5 x 5

5 Rounds For Load and Time:
front squat, heavy set of 3
250 meter row
*work up to a heavy set of 3 on the front squat and add load each round, but dont go to failure. go hard on the row. take your time, dont rush transitions, time is for row only
*post load and times to comments 

WTF? Is Kefir?:g 

 

 

Aug
11

8 11 13

13 Training & Nutrition Facts We Agree On – 13 Others We Don”t:p

Schedule and Location Update:

At 10:00am we will start the Community Run that will take place at the Dequindre Cut. Click Here. We will meet on Atwater between St. Aubin St. and Orleans St. 

I will be leaving the box promptly at 9:40am if anyone wants to follow.

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