CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Oct
24

10 24 10

warmup:
joint mobility drillz

tech/mech:
back squat
shoulder press
hang power clean
, dumbbell
push up

wod:
back squat
3 x 5 @ 85% 1 rep max

shoulder press
3 – 3 – 3 – 3 – 3
*rest
7 hang cleans, dumbbells
7 push ups
3 30 yard suicide sprints

amrap in 10:00
*dumbbell load to be determined

Oct
23

10 23 10

wod:
to be posted on white board

Oct
21

10 22 10

warmup:
joint mobility drillz

tech/mech:
deadlift

wod:
5 rep max
deadlift

*rest then do
100 feet bear crawl
100 feet broad jump
5 rounds for time
*do three burpees every five broad jumps

Oct
20

Training Day with The Marines

CrossfitBMW was invited by SSGT Sean Smith to train the 1st BN 24th Marines at Selfridge Air Force Base. Thanks to SS and his superior officers for the opportunity and trusting in my ability to get the job done. I look forward the to challenge again soon.
Good work Warriors!

Oct
20

10 21 10

warmup:
joint mobility drillz

tech/mech:
front squat
push press
thruster
l-sit
l-hang
true push up
ying yang

wod:
1-1-1-1-1-1-1
thruster
*rest then do
:03 to :30
l-sits
3 rounds
3-2-1
true push ups
:03 to :30
l-hang
3 rounds
3-2-1
ying yang
*l-sit
true push up
l-hang
ying yang

Oct
20

10 20 10

RESTDAY
HOO-RAH!

Oct
18

10 19 10

warmup:
joint mobility drillz

tech/mech:
bench press
ring dips

wod:
bench press
5 reps @ 75% of 1rm, 5 reps @ 80% of 1rm, 5 reps @ 85% of 1rm
ring dips
3 x 12, 1:00 rest between sets
*rest then do
one of the” girls wods”

Oct
17

10 18 10

warmup:
joint mobility drillz

tech/mech:
thruster
pull up

wod:
21 15 9 reps of
thruster, rxd @ 95lbs
pull ups
*for time
*scale as needed, rxd to be thoroughly discussed
*rest then practice
clean pulls
snatch pulls

Oct
17

The marathon support crew having that hot beverage and a good time all day, “sorry I couldnt join you all for brunch”. Maureen and Phil at the finish line along with the Jones brothers completing the 26 mile challenge. Congratulations

Oct
17

10 17 10

No wod today, some of us are going to the starting point of the marathon to support the CrossfitBMW troops that are running, have some hot beverage, maybe some breakfast follow our runners on-line by computer chip and cheer them on at points to the finish.
New cycle starts Monday, I’ll be speaking with everyone as a team and some of you individually concerning your previous cycle and future goals. Looking forward to over coming the challenges of the so-called fat gaining, laid back, and cold, fall and winter months.

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