WOD

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CrossFit WOD, March 7, 2022

PPLAdmin March 6, 2022

3/7/21

Gymnastics
Metcon (AMRAP – Reps)
Ring Muscle-Ups

3 x AMRAP 3:
Ring Muscle-Ups

Rest 2:00 Between AMRAP’s 

Metcon
Metcon (Time)
AMRAP 10:
21 Deadlifts
15 T2B
9 Power Snatches

Barbell: 115 / 85 lb

Extra Gymnastics Work
Metcon (AMRAP – Reps)
Chest To Bar Pull-Up Conditioning

On the 2:00 x 5 Sets:
1 Unbroken Set of Chest to Bar Pull-ups
Recovery Row With Remaining Time 

CrossFit WOD, March 5, 2022

PPLAdmin March 4, 2022

3/5/22

Metcon
Metcon (Time)
Partner WOD
5 Rounds:
200 m Run
50/30 Calorie Bike
30 T2B
50/30 Cal Row

CrossFit WOD, March 4, 2022

PPLAdmin March 3, 2022

3/4/22
Everyone come to Friday night Lights for week two of the CrossFit Open. Workout and support your community. Start time is between 4 – 4:30PM. We’ll pick teams like we did last week.

Metcon
CrossFit Games Open 22.2 RX (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes

F: 155-lb Barbell
M: 225-lb Barbell

CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes

F: 95-lb Barbell, may step over on burpees
M: 135-lb Barbell, may step over on burpees

CrossFit Games Open 22.2 Teens RX (Ages 14-15) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes

F: 95-lb Barbell
M: 135-lb Barbell

CrossFit Games Open 22.2 Masters RX (Ages 55+) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes

F: 125-lb Barbell
M: 185-lb Barbell

CrossFit Games Open 22.2 Masters Scaled (Ages 55+) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes

F: 85-lb barbell, may step over on burpees
M: 115-lb Barbell, may step over on burpees

CrossFit WOD, March 3, 2022

PPLAdmin March 2, 2022

3/3/22
Anyone want to sign up for Male Scaled at BOTL V. A guy from Kiliabs guy needs a partner……CrossFit Mint Hill.

CrossFit WOD, March 2, 2022

PPLAdmin March 1, 2022

3/2/22

Gymnastics
Metcon (AMRAP – Reps)
2 x AMRAP 4:
Bar Muscle-Ups

Rest 4:00 Between AMRAP’s 

If you do not want to do more pull-ups pick a skill and work on it for 12 minutes.

Metcon
Metcon (AMRAP – Reps)
AMRAP 2-2-2-3:
2 Rope Climbs (15ft.)
10/7 Calorie Echo Bike
Max Overhead Squats 95 / 65 lb

Rest 1:00 Between AMRAPs

CrossFit WOD, March 1, 2022

PPLAdmin February 28, 2022

3/1/22

Gymnastics
Metcon (Time)
For Time:
30 Strict HSPU

Based off your unbroken set of strict HSPU when fresh, complete the variation that best fits you: 

1) 5+ Reps: Strict HSPU  
2) 2-4 Reps: Strict HSPU With 1 AbMat   
3) 1 Rep Or Less: HSPU Negatives (3s Negative)     

Metcon
Metcon (Time)
For Time [35 Minute Cap]:
50 Shoulder to Overhead 155 / 105 lb
3,000 Meter Row
100 Burpee Box Jumps (24"/20")  

*Partition However You’d Like

CrossFit WOD, February 28, 2022

PPLAdmin February 27, 2022

2/28/22

Gymnastics
Metcon (AMRAP – Reps)
2 x AMRAP 4:
Ring Muscle-Ups

Rest 4:00 Between AMRAP’s 

RX C2B

Metcon
Metcon (Time)
3 Rounds For Time:
10 Deadlifts 275 / 185 lb
20 Pull-ups
50 DU

CrossFit WOD, February 24, 2022

PPLAdmin February 23, 2022

2/24/22

Metcon
Metcon (AMRAP – Reps)
Goat Day
EMOM X 20

MINUTE 1: Movement 1
MINUTE 2: Movement 2

Choose 2 movements to work on

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