CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jul
12

7 12 13

State Of Mind: pa
L – run

Joint Mobility Drillz 

Warm Up:
10 mountain climbers @ 2 count
10 hollow rocks
60 yard farmers carry @ heavy
3 rounds

For time:
400 meter backwards run
50 reverse lunges
400 meter backward run
50 squats
2 rounds

 

Jul
11

Hang Snatch Complex

800 meter distance

Joint Mobility Drillz

Warm Up:
8 overhead walking lunge
8 wall squats
8 jump set jump land / jump squat
3 rounds

Hang Power Snatch Complex:
1 hang power snatch 
1 hang snatch

Hang Power Snatch Complex NB:
1 high hang power snatch to catch
1 over head squat

Fit Camp:
drillz

Bubble Football: w

A little out door urban black market workout. Site wod coming up, plans to meet at the River Walk, Dequinder Cut, or Belle isle for a wod/picnic.

Any suggestions on a site wod?

Jul
10

Bench Press

800 meter run

Joint Mobility Drillz

Warm Up:
8 flys @ dumbbell / kettlebell
8 presses @ dumbbell / kettlebell
8 bent over rows
3 rounds

Bench Press:
5 @ 65%
5 @ 75%
5 + @ 85% 
*same load as week 5

Bench Press NB:
3 x 5 across,. add 5lbs to your last lift

5 rounds for time of:
15 kettlebell swings @ 72lbs / 53lbs
10 hands off push ups
5 L-pull ups

Do Not Cross CrossFit: inc 
What If Barbie Looked Like a Real Woman: tf 

Jul
9

7 9 13

Schedule Update:
There will be a 7:00am fundamentals make up class today and Thursday

800 meter run

Joint Mobility Drillz

Warm Up:
7 medicine ball or goblet cleans 
7 romanian dead lifts @ increased load per round
5 inch worms
3 rounds

Dead Lift:
1 x 7 @ 75%
*focus on form and technique, 1:30 – 2:00 rest between sets

3 rounds of:
20 kettle bell swings
10 reverse lunges 5R, 5L @ kettle bell 
20 hollow rocks
5 pull ups or ring rows @ top pause

Timed Run:
to be determined

Building an Injury Free Body: ks

Jul
7

High Bar Squat

Schedule Update: 6:00am and 7:00am classes canceled Monday July 8th. Sorry for any inconvenience.

Joint Mobility Drillz:

800 meter run with load

Warm Up:
6 hang power cleans to front squats 3R 3L @ dumbbell / kettlebell
6 box jumps
6 kang squats @ pvc – loadghhy
3 rounds

High Bar Back Squat:
3 rep heavy, 5 x 3 @ :02 pause squat

Barbell Complex:
4 hang power cleans
3 front squats
1 push press or push jerk
*15:00 to work up to a heavy set of this complex keeping form and technique

Jul
7

7 7 13

Box is still on ice, see you tomorrow. Always stay mobilizing.

Fascia and Stretching: gh

Jul
6

7 6 13

Schedule Update:
Box is closed today and Sunday.
Have a safe weekend.

                        Basketball Brothers, Big Hawk and Little Hawk 

Jul
5

Open Gym

Schedule Update:
Regular hours today in an open gym format, a coach will be there to assist you with your wod, mobility etc.
Box will be closed Saturday and Sunday

You came come in and practice, train or do:
Default wod:
250 meter run
10 wall ball shots
10 burpees
5 rounds for time

Jul
4

7 4 13

Schedule Update:
Regular Schedule Classes Thursday, and Friday. Friday will be open gym, a coach will be there to assist you with your wod.
Fridays Default wod:
250 meter run
10 wall ball shots
10 burpees
5 rounds for time

Box Will be Closed Saturday and Sunday Unless Otherwise Posted. Have a safe and 
peaceful weekend.

Joint Mobility Drillz

800 meter run @ backwards

Warm Up:
8 sumo deadlift high pulls @ 45lbs/75lbs
8 box jumps
8 push presses
3 rounds

Team Wod For Time:
run
squats 
tire flip
sled push
*details to be determined

Jul
3

7 3 13

Wod:
to be posted on white board

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