CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Nov
6

11 6 12

Joint Mobility Drillz

Sumo Dead Lift High Pull Progresssion

Dead Lift:
Every 1:00 on the 1:00 for 10:00 @ 75% to 80% 1rep max

5 chin ups
8 dumbbell / kettle bell fly’s or bench presses @ go heavy
1:00 plank
5 rounds
*add load increasingly each round to chin ups and planks if possible. 

Nov
5

Press

Strength Cycle @ next 6 weeks:
Sunday: low bar back squats
Monday: shoulder press
Wednesday: low bar back squat
Friday: power cleans

Joint Mobility Drillz:
Shoulder Press

5 x 2 x 1 x 10  @ 65% to 70% 1rep max
*last set is a rep out capped at 10reps

New Exposure:
3 x 5

10 box jumps @ 20″ / 24″
10 pull ups or ring rows
10 – 5 push ups
5 rounds for time
*partner wod would be 10 rounds with partners alternating rounds

Check out this article on peanut butter, Coach Eric has his hands all on this one:

http://community.crossfit.com/article/jar-peanut-butter-day

Nov
4

11 4 12

Joint Mobility Drillz

Low Bar Back squats
2 x 5 x 1 x 10 rep out @ 65% to 70% of your 1rep max
*bias on the start weight, you should be able to add at least 30 pounds to your max in the next 6 weeks

*new exposure:
3 x 5 @ a linear progression, start at 75% of your last lift

5 dumbbell/kettlebell hang power snatch to lunge, right/left
10 toe to bars
*work up to heavy set
5 rounds

new exposure:
5 dumbbell/kettlebell hang power snatch to lunge, right/left
5 – 10 strict pull ups
:30 hollow rock hold
5 rounds

Nov
3

11 3 12

Joint mobility drillz

6 medicine ball cleans to wall ball shots
9 sit ups
9 back extensions
12 superman bananas
as many rounds as possible in 3:00
 1:00 rest increasing each movement 3reps each round
5 rounds

Tabata:
box jumps @ 20″ / 24″
sumo dead lift high pull @ 1.5pood / 2pood
candle sticks
renegade row

Nov
1

Power Cleans

Joint mobility drillz

Power Clean:
3 clean deadlifts to 1 hang power clean increasing load as form dictates,  stick and move…..
20:00 time cap

5 rep max
20:00 time cap

10 burpees
10 kettle bell swings
as many rounds as possible in 7:00

Check out frame 2:20 –  2:21 on the vid 

Oct
31

11 1 12

Wod:
To Be Posted On White Board

Strength Cycle Starts Nov 2nd

Blast from the past, shot of Troy High School star football players at the time. 

Oct
30

Happy Halloween!

Last wod at the Royal Oak box today, its been a good stretch of all things positive relating to Crossfit. Never a bad day just days of growing , learning and fostering attitudes of unflinching confidence. Meeting and coaching people I hope to know the rest of my days.

The closing of these doors will bring about a lot of changes for me and perhaps for you as well, it also is the opportunity for other doors to open for me and you both. For those of you whom I will not be seeing on a regular basis, I look forward to hearing about the new challenges, and new people you train with, the coaches and boxes that you compete with and how well you are doing. I believe CFBMW has prepared you indeed, not just physically, but fortified you mentally and spiritually to take on any obstacle. Your athleticism is embedded into what you know as your character, and your training has prepared you to be ready for the unknown as well as the planned. Don’t believe me? Believe in you and you’ll find what I say is true.

From the Garage Gym to the Fitness Unlimited crew, the days training at the track at Oak Park High, cold rainy days in the parking structure, dark mornings at Royal Oak Middle School. Did I miss some spots? Oh yeah, King High track, Power House, Wayne State, probably a few more i’m forgetting. I know its been a ride, true Crossfit soldiers to the end, we got the job done, whenever, wherever, together.  Truly cherished moments for me, you have know idea how much I appreciated your faith and trust in me, as I still do and always will. 


The bond remains strong with me, whether we frequently talk and see one another or not. I am a phone call and a box hop away. Eric, stay close my friend until you spread your wings west, and even after, and thank you. H2, thank you as well for all that you have done and achieved, it has been rewarding to see you blossom. May we three work together again in the world of fitness soon.

To All The Members at  BenchMark Workouts, Thank You!

Starting Nov 1st. CFBMW Hours of training at Crossfit Athletic Group, 32301 Stevenson Hwy Madison Heights Mi. 48071
Mon – Fri:  6:00 am, 7:30 pm
Sat – Sun: 8:00 am, 9:00 am
__________________________________________________________

warm up:
200 m run
10 power cleans @ pvc
10 front squats
10 push press
10 back squats
4:00 hip flexor mobility

“Annie”
50-40-30-20-10
double unders
sit ups
10:00 time cap

“Bear Complex”
1 power clean
1 front squat
1 push press
1 back squat
1 push press
= 1 rep. 7 reps complete a round
5 rounds; each round increase load

Oct
29

10 30 12

Oct
28

Monday 10 29 12

Joint mobility drillz:
10:00 on *ankles *hips *shoulders

Partner up: P1 and P2 will work together simultaneously or other to accomplish
25 pull ups x 2
35 sit ups x 2
25 over head squats @ 45lbs / 75lbs x 2
35 double unders x 2
4 rounds for time
*P1/P2 splitting the bar on over head squats

Oct
28

Sunday

Joint Mobility Drillz

Low Bar Back Squat

3 x 2 @ 80%
2 x 2 @ 85%
1 x 2 @ 90%

21 squats
30 burpees
15 squats
20 burpees
9 squats
10 burpees 

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