CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Dec
25

12 26 12

New Schedule Update: All Evening Classes Canceled This Evening.

Schedule Reminder: 7:30pm class cancelled tonite. Keep check on the site for schedule update and cancellations due to possible bad weather

Joint Mobility Drillz

Skillz:
see below

1 dead lift
1 hang power clean
1 shoulder press
1 power clean
1 push press
1 clean
1 push jerk
Increase load every round, rounds are to be done unbroken until load only allows or clean and jerk

5 ply-o push ups
3 box jumps
1 clapping pull up
1 clapping pull up
3 box jumps
5 ply-o push ups
5 rounds for best time
:30 rest between each round

Dec
24

12 25 12

Any takers on changing the 8:00am to a 9:00am wod in midtown for the remainder of the week? Chime in and let me know.

Schedule Update:
7:30 pm class Wedesday the 26th is cancelled as well, due to Big Brother Big Sister Program Jarrod is in. Sorry for the late notice and any inconvenience.

Happy about the Lifts for Gifts turn out, and really happy about the PR’s set by everyone. Good work.

Putting out a call for a gymnastics coach and a yoga instructor to do some training at the Midtown Box. If you know someone or are that someone that might be interested contact via: jarrod@crossfitbmw.com

Having fun at the expense of summer

Dec
24

12 24 12

                                       LIFTS FOR GIFTS 2012
It was a good day at the box this morning, nothing like doing what you love with the people you love and participating together for charity
.

Dec
23

Lifts For Gifts 2012

BenchMark Workouts is taking part in and hosting the 2nd annual Lifts For Gifts at 11:00am today. The event is sponsored by Crossfit Athletic Group with all proceeds going to Toys For Tots.

Remember, all you need to do to register and take part in the triplet is bring either $20 or a few toys to be collected before the event starts. Or just come out to support the cause and especially the young high school athletes that really put this event together for kids in need.

There will be three lifts: Back Squat, Bench Press, and Deadlift. After warmups, each athlete will have three attempts to perform a one rep max. Highest weight from each lift will be added together to form a total score. Highest total will receive the following prize:

Adult Mens and Womens: $25 gift card

18 and Under Boys and Girls: $15 gift card

Dec
22

12 22 12

HOLIDAY SCHEDULE UPDATE:
Sunday Dec. 23rd wod will be at 11:00am in Midtown, 1 rep max in back squat, dead lift, bench press and or shoulder press

No classes Dec. 24th, Dec. 25th, Dec 31st, or Jan 1st

Joint Mobility Drillz:

Skilz:
gymnastic
olympic

Wod:
to be posted on white board

Dec
21

Victoria

Schedule Update: Midtown morning classes were cancelled and now the 5:00pm and 6:00pm evening classes for today aswell. Contractors have assured me we will be business as usual for Saturday.

Check for holiday schedule updates tomorrow.

Joint Mobility Drillz:

Skillz:
see below

“Victoria”
10 thrusters @ 95lbs/65lbs

14 box jumps @ 24″/20″
12 sumo deadlift high pulls @ 95lbs/65lbs
12 burpees
27 kettlebell swings @ 53lbs/35lbs
5 rounds

                           Putting in work at Crossfit Athletic Group

Dec
20

12 20 12

New Schedule Information: All evening classes cancelled today. Sorry about the late notice. See every one tomorrow.
Schedule Update: There will not be a 8:00am class today.

Joint Mobility Drillz

Skillz:
see below

6 dead lifts
6 hang cleans
6 push presses 
5 rounds
*load @ 55% body weight 

3 handstand push ups
3 pull ups 
3 knee to elbows
3 toe to bars
4 rounds
* @ strict

                                   Hannah, dunking doughnuts

 

Dec
18

12 19 12

Schedule Update: There will not be a 8:00am class Thursday morning 12/20/12.

Joint Mobility Drillz

Wod:
to be posted on white board
 

Dec
18

12 18 12

Joint Mobility Drillz

skillz:
power snatch
double unders

30 double unders
15 power snatch @ 75lbs/45lbs
as many rounds as possible in 12:00

tabata:
squats

 

Dec
16

12 17 12

Schedule Update:

Lifts for gifts will be held Sunday December 23 at 11:00am in Midtown, 3124 Cass Ave. Detroit Mi, 48201.

Registration fee/donation is $20.00 or a toy, all proceeds will go to Toys For Tots. 
Lifts for gifts:
squat
dead lift
bench press
Total

Joint Mobility Drillz: 

shoulder press:
1rep max

power clean:
1rep max 

back squat;
will be done during lifts for gifts along with bench press and dead lift, if you can not make that date arrange to get it done this week. 

tabata:
sit ups

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