WOD
No WOD available
CrossFit WOD, January 8, 2022
PPLAdmin
January 7, 2022
1/8/21
Metcon
Metcon (Time)
Partner WOD For Time:
30 – 24 – 18:
Thrusters 95 / 65 lb
T2B
30 – 24 – 18:
Thrusters 95 / 65 lb
T2B
24 – 18 – 12
Thrusters 115 / 85 lb
8 – 6 – 4 Rope Climbs
18 – 12 – 6
Thrusters 135 / 95 lb
Burpees
Pull-ups
In place of rope climbs
12 – 10 – 8 (pull-ups each person)
CrossFit WOD, January 7, 2022
PPLAdmin
January 6, 2022
1/7/21
Weightlifting
Choose squat snatch or squat clean
Squat Snatch (Weight)
Based Off 1RM Squat Snatch]
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
2 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
2 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
Rest 1-3 Minutes Between All Sets.
Squat Clean (Weight)
Based Off 1RM Squat Clean]
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
2 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
2 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
Rest 1-3 Minutes Between All Sets.
CrossFit WOD, January 6, 2022
PPLAdmin
January 5, 2022
1/6/21
Metcon
Metcon (Time)
5 Rounds
20 Cal Bike
10 hollow rocks
20 Starfish (10 per leg)
20 Cal Bike
10 hollow rocks
20 Starfish (10 per leg)
CrossFit WOD, January 5, 2022
PPLAdmin
January 4, 2022
1/5/21
Weightlifting
Power Clean (Build to a heavy Single 10 minute time cap)
Metcon
Metcon (Time)
Partner WOD
For Time:
2 Rounds
10 Rope Climbs
20 OHS 135/95
800m Run
For Time:
2 Rounds
10 Rope Climbs
20 OHS 135/95
800m Run
RX 115/75
CrossFit WOD, January 4, 2022
PPLAdmin
January 3, 2022
1/4/21
Weightlifting
Shoulder Press (Weight)
5×5 climbing
Rest 1-2 Minutes Between Sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
10 Wallballs
15 Burpee Box Jumps
20 Wallballs
15 Burpee Box Jumps
30 Wallballs
15 Burpee Box Jumps
…
Add 10 Wallballs Per Round
10 Wallballs
15 Burpee Box Jumps
20 Wallballs
15 Burpee Box Jumps
30 Wallballs
15 Burpee Box Jumps
…
Add 10 Wallballs Per Round
Wallballs: 20 / 14 lb (10/9ft.)
Box: (24"/20")
CrossFit WOD, January 3, 2022
PPLAdmin
January 2, 2022
1/3/21
Weightlifting
Back Squat (Weight)
[All Percentages Based Off 1RM Back Squat]
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 2 @ 70%
1 Set of 1 @ 75%
1 Set of Max Reps @ 80%
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 2 @ 70%
1 Set of 1 @ 75%
1 Set of Max Reps @ 80%
Rest 1-3 Minutes Between All Sets.
Metcon
Metcon (Time)
Partner workout
For Time:
3,000m Row
100 KBS 24/16Kg
50 Pull-ups
For Time:
3,000m Row
100 KBS 24/16Kg
50 Pull-ups
CrossFit WOD, January 1, 2021
PPLAdmin
December 31, 2021
1/1/22
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 22:
22 Box Step-ups (24"/20")
22 Wallballs 20 / 14 lb (10/9ft.)
22 Kipping HSPU
22 Single DB Hang Clean & Jerks 50/35
22 Box Step-ups (24"/20")
22 Wallballs 20 / 14 lb (10/9ft.)
22 Kipping HSPU
22 Single DB Hang Clean & Jerks 50/35
Switch hands however you wish on the DB C&J
Scale HSPU with hand release push-ups
CrossFit WOD, December 31, 2021
PPLAdmin
December 30, 2021
12/31/21
Metcon
Metcon (Time)
New Years Eve 2021
31 Push Press 75/55
31 sit-ups
31 Thrusters 75/55
31 Pull-ups
31 Push-ups
31 T2B
31 Step-ups
31 Back Squats 75/55
31 DU
31 Hang Snatches or Cleans 75/55
31 Lunges
31 Burpees
31 Push Press 75/55
31 sit-ups
31 Thrusters 75/55
31 Pull-ups
31 Push-ups
31 T2B
31 Step-ups
31 Back Squats 75/55
31 DU
31 Hang Snatches or Cleans 75/55
31 Lunges
31 Burpees
CrossFit WOD, December 30, 2021
PPLAdmin
December 29, 2021
12/30/21
Friday Modified Schedule
5:30AM 6:30AM 8:30AM 9:30AM 12:30PM
5:30AM 6:30AM 8:30AM 9:30AM 12:30PM
Metcon
Metcon (AMRAP – Reps)
6 Rounds
1 minute Row
1 minute rest
1 minute Burpees
1 minute rest
1 minute Row
1 minute rest
1 minute Burpees
1 minute rest
Score is total calories and burpee reps combined
CrossFit WOD, December 29, 2021
PPLAdmin
December 28, 2021
11/29/21
Weightlifting
Deadlift (Weight)
All Percentages Based Off 1RM Deadlift
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 2 @ 70%
1 Set of 1 @ 75%
1 Set of Max Reps @ 80%
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 2 @ 70%
1 Set of 1 @ 75%
1 Set of Max Reps @ 80%
TNG
Metcon
Metcon (Time)
5 Rounds:
30/21 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
30/21 Calorie Row
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
ADV RX 155/105
RX 135/95
