Our Blog
08
Feb
by:
Jason Swafford
Published in
WOD Blog
Welcome to Plymouth CrossFit!
We’re excited to launch our new site!
This blog category is where your WOD will be posted each day. You’ll also find news and announcements we want to pass along to you so check back often. Feel free to comment on or discuss the day’s WOD.
Unfamiliar with some of our lingo? Here’s a short list to get you started:
“WOD” - Workout of the Day
“AMRAP” - Athlete completes As Many Rounds As Possible within a set time
“Rx” - As Prescribed; the WOD movements, reps, weights as written, unscaled and unmodified
“#RM” - As in, 1RM, 3RM, 5RM, etc. 1 Rep Max, 3 Rep Max, and so on. You’ll typically try to go as heavy as you can in the movement specified when you see this notation.
“PR” - Personal Record
12
May
by:
Jason Swafford
Published in
WOD Blog
Today's WOD
1000m Run
100 Pull ups
200 Push ups
300 Squats
1000m Run
Join us and prepare for the second anual Memorial Day Murph
1000m Run
100 Pull ups
200 Push ups
300 Squats
1000m Run
Join us and prepare for the second anual Memorial Day Murph
04
Oct
by:
Matt Adamcheck
Published in
WOD Blog
WARM UP:
TIRE STRETCHES
STRENGTH / SKILL:
ZIG ZAG SPRINTS LEARNING CHANGE OF DIRECTION AND SPEED ADJUSTMENT
THEN
HURDLE HOPS AND LINKING BOUNDING MOVEMENTS
WOD: **EXTENSIVE CLASSES LEARNING MOVEMENTS THEN...
5 X 10 PISTOLS
5 X 10 TOES 2 BAR
05
Oct
by:
Matt Adamcheck
Published in
WOD Blog
CONGRATS TO LYNN POTTER (THATS LYNN WITHOUT THE E) FOR PASSING HER LEVEL ONE CROSSFIT CERT! YAY LYNN!
WARM UP:
BURPEE MUSICAL CHAIRS
STRENGTH / SKILL:
SNATCH REVIEW
ESTABLISH 1 REP MAX
WOD:
"MR. CROSSFIT"
10 ROUNDS FOR TIME
100 M ROW
10 THRUSTERS (95/75)
WARM UP:
BURPEE MUSICAL CHAIRS
STRENGTH / SKILL:
SNATCH REVIEW
ESTABLISH 1 REP MAX
WOD:
"MR. CROSSFIT"
10 ROUNDS FOR TIME
100 M ROW
10 THRUSTERS (95/75)
08
Oct
by:
Matt Adamcheck
Published in
WOD Blog
WARM UP:
DODGE BALL!!!!
STRENGTH / SKILL:
5 X 10 STRICT PRESS
5 X 10 BOX JUMP
WOD:
4 ROUNDS FOR TIME OF
1 SLED PUSH DOWN
25 WALLBALLS
1 SLED PUSH BACK
25 PULLUPS
GET WORK DONE SON!
DODGE BALL!!!!
STRENGTH / SKILL:
5 X 10 STRICT PRESS
5 X 10 BOX JUMP
WOD:
4 ROUNDS FOR TIME OF
1 SLED PUSH DOWN
25 WALLBALLS
1 SLED PUSH BACK
25 PULLUPS
GET WORK DONE SON!
09
Oct
by:
Matt Adamcheck
Published in
WOD Blog
WARM UP:
5 MINUTES OF DOUBLE UNDERS
STRENGTH / SKILL: OLY DEVELOPMENT!
1 CLEAN HIGH PULL
+
1 POWER CLEAN
+
1 SQUAT CLEAN
-EMOTM (10 MIN)
WOD: "NANCY"
5 ROUNDS FOR TIME
400M RUN
15 OVERHEAD SQUATS (95/65)
COME BENCHMARK GANGSTARS!
5 MINUTES OF DOUBLE UNDERS
STRENGTH / SKILL: OLY DEVELOPMENT!
1 CLEAN HIGH PULL
+
1 POWER CLEAN
+
1 SQUAT CLEAN
-EMOTM (10 MIN)
WOD: "NANCY"
5 ROUNDS FOR TIME
400M RUN
15 OVERHEAD SQUATS (95/65)
COME BENCHMARK GANGSTARS!
10
Oct
by:
Matt Adamcheck
Published in
WOD Blog
WARM UP:
MOBILIZE THEN...
1 MILE RUN RETEST
STRENGTH / SKILL:
5 X 10 BACKSQUATS
5 X 2 ROPE CLIMBS
WOD: 21-15-9
BROAD JUMPS
G2O/H PLATES (45/25)
MOBILIZE THEN...
1 MILE RUN RETEST
STRENGTH / SKILL:
5 X 10 BACKSQUATS
5 X 2 ROPE CLIMBS
WOD: 21-15-9
BROAD JUMPS
G2O/H PLATES (45/25)
11
Oct
by:
Matt Adamcheck
Published in
WOD Blog
WARM UP:
FOAM ROLLER PARTY!!!
STRENGTH / SKILL:
SPLIT JERK CLASS
-IN DEPTH
THEN PRACTICE IN 3 REP ROUNDS
WOD: 15 MIN AMRAP
6 TOES THRU RINGS
9 KB SWINGS
12 AIR SQUATS
FOAM ROLLER PARTY!!!
STRENGTH / SKILL:
SPLIT JERK CLASS
-IN DEPTH
THEN PRACTICE IN 3 REP ROUNDS
WOD: 15 MIN AMRAP
6 TOES THRU RINGS
9 KB SWINGS
12 AIR SQUATS
15
Oct
by:
Matt Adamcheck
Published in
WOD Blog
WARM UP:
CROSSFIT SOCCER!!!
STRENGTH / SKILL:
SNATCH DEVELOPMENT 12 MIN EMOTM
1 POWERT SNATCH
+
2 OVERHEAD SQUATS
WOD: FRAN!!!!!!!!!!!!!!!
21-15-9
THRUSTERS
PULLUPS
COME IN AND BENCHMARK THIS BABE!
CROSSFIT SOCCER!!!
STRENGTH / SKILL:
SNATCH DEVELOPMENT 12 MIN EMOTM
1 POWERT SNATCH
+
2 OVERHEAD SQUATS
WOD: FRAN!!!!!!!!!!!!!!!
21-15-9
THRUSTERS
PULLUPS
COME IN AND BENCHMARK THIS BABE!
16
Oct
by:
Matt Adamcheck
Published in
WOD Blog
WARM UP:
10 HOLLOW ROCKS
10 ARCH ROCKS
10 SQUATS
10 SQUAT PASS THRU'S
10 KIPS
X 3
THEN SPORT SHUTTLE SPRINTS
X 4
STRENGTH / SKILL:
5X10 DEADLIFTS
5X10 HSPU
WOD:"PICK YOUR POISON"
ANNIE
50-40-30-20-10 OF
DOUBLE UNDERS
SITUPS
OR
KAREN
150 WALLBALL SHOTS
10 HOLLOW ROCKS
10 ARCH ROCKS
10 SQUATS
10 SQUAT PASS THRU'S
10 KIPS
X 3
THEN SPORT SHUTTLE SPRINTS
X 4
STRENGTH / SKILL:
5X10 DEADLIFTS
5X10 HSPU
WOD:"PICK YOUR POISON"
ANNIE
50-40-30-20-10 OF
DOUBLE UNDERS
SITUPS
OR
KAREN
150 WALLBALL SHOTS
17
Oct
by:
Matt Adamcheck
Published in
WOD Blog
WARM UP:
75% RUN TO NET AND BACK X5
21-15-9
PASS THRU'S
OVERHEAD SQUAT
SITUPS
STRENGTH / SKILL:
5X3 SNATCH BALANCE
5X3 HANG SQUAT SNATCH
WOD: 2 K ROW...SHORT AND SIMPLE!
75% RUN TO NET AND BACK X5
21-15-9
PASS THRU'S
OVERHEAD SQUAT
SITUPS
STRENGTH / SKILL:
5X3 SNATCH BALANCE
5X3 HANG SQUAT SNATCH
WOD: 2 K ROW...SHORT AND SIMPLE!
