CROSSFIT BMW WOD Schedule
Location & Contact Get Started Det Phys Ed Events
Jul
2

Hang Snatch Complex

Joint Mobility Drillz

800 meter run

Warm Up:
3 jump set jump land sequence
3 jump set jump squat sequence
3 push ups to downward dog to right lunge to left lunge
3 rounds

Hang Snatch Complex:
1 hang power snatch
1 overhead squat
1 hang snatch

3 Rounds Of:
3 – 8 chin ups @ weighted if needed
12 perfect burpees
L – run

21 on 21 USA vs. Russia: yt

Lets Midieval: cf

Jul
1

Back Squat

Congratulations Binno! For representing so well in your 1st USAW Olympic Lifting Meet.

Joint Mobility Drillz

800 meter run

Warm Up:
8 walking lunges
:20 hollow body hold
8 air squats
3 rounds

High Bar Back Squat:
work up to a heavy set of 5 with a pause at the bottom

4 Rounds:
20 wall ball shots
60 yard farmers carry
20 weighted sit ups
*sprint to wall ball shots and farmers carry set up
         Paleo treats for sale, $1.00 to $3.00, starting tomorrow at the box

 

 

Jun
30

Hang Clean Complex

News:
Plymouth Crossfit is hosting an Olympic Lifting competition today at 10:00am. Coach Binno will be competing in the event and some of use will be going to support him after class this morning. FYI if you’d like to join us.

Joint Mobility Drillz:

400 meter run backwards
400 meter run kick sequence

Warm Up:
3 clean deadlifts @ medicine ball
3 medicine ball cleans
3 dip drive land / dip drive drop, alternating
3 rounds

Hang Clean Complex:
1 hang power cleans
1 front squat
1 hang clean
*focus on your anchor torque set up, balance, speed, and timing while transferring, solid rack position, anchor torque position on land/drop, checking for and correcting any balance issues, then working on speed
*20:00 time cap, load increase each set encouraged, 

:Tabata”
to be determined

How To Get Better At Rowing: cfr

Terri S. looking competition ready or thinking to herself “could there                     be a baby on board”. You will be back in action soonTS. 

Jun
29

Bench Press

Evolution of Pitching: nyt

News:
Sunday, Binno will participating in Plymouth Crossfits Olympic Lifting meet at 10:00am, a few of us will be going to support after class.

Joint Mobility Drillz

800 meter run

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

Bench Press:
5 x 5, work up to a heavy set of 5, pause no bouncing

As Many Rounds As Possible In 18:00 of:
8 single arm overhead squats R/L
400 meter run
20 hollow rocks 

Jun
28

6 28 13

Wod:
To be posted on white board

Jun
27

6 27 13

Joint Mobility Drillz

Warm Up:
16 russian twist
16 hollow rocks
16 sit ups
3 rounds

For Time:
800 meter run
75 kettle bell swings @ heavy
50 toe to bars
25 thrusters @ heavy kettle bell / dumbbell
800 meter run

Jun
26

6 26 13

Joint Mobility Drillz

Warm Up:
400 meter run
5 toe to bars
5 dips
5 L – pul ups
400 meter run
5 knee to elbows
5 squat jumps to split lunge
5 chin ups
L – run
5 candlesticks to handstand
5 burpee box jumps
5 renegade row push ups

As Many Rounds As Possible in 15:00 of Heavy Chief:
3 power cleans @ 185lbs/135lbs
6 ring push ups @ strict & true
9 air squats
*teams of 2 alternating rounds

                   Jason M. Practicing Movement. A little squat therapy
                                                  goes a long way.

Imagine crossfitting or playing your favorite sport visably impaired. Check out this trailer of A Shot In The Dark.

Jun
25

6 25 13

Joint Mobility Drillz

Warm Up:
8 sumo dead lift pulls
8 front squats
8 v – ups
3 rounds

4 rounds For Time:
500 meter row
5 back squats @  225lbs / 135lbs
*15:00 time cap
*wod will be done in waves
After months of linear progression, Kristen got her first official 1rep                    max in back squat, shoulder press, and dead lift.

Jun
24

6 24 13

Joint Mobility Drillz

Warm Up:
to be posted on white board

For Time:
800 meter run
30 burpees
650 meter run
20 burpees
400 meter run
10 burpees
*fast pace run, keep burpees at a pace where you can keep them unbroken.

Training The Brain: cj 
Flexibility And Stretching Primer: gw

 

Jun
23

Crossfit Total

We are getting started a little early today, 9:00am to be exact. If you can’t make it at 9:00am show up at 10:00am

Joint Mobility Drillz

Warm Up:
to be posted on white board

Crossfit Total:
back squat 1 – 1 – 1
shoulder press 1 – 1 – 1
dead lift 1 – 1 – 1

Hand Balancing: yt
 

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