WOD
No WOD available
CrossFit WOD, March 28, 2022
PPLAdmin
March 27, 2022
3/28/22
Weightlifting
Power Snatch OR Power Clean
Power Snatch (Weight)
Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
Power Clean (Weight)
Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
Metcon
Metcon (Time)
2 Rounds For Time:
10 Bar Muscle-ups
20 Bar-Facing Burpees
30 Deadlifts 225 / 155 lb
40 Wallballs 30 / 20 lb to 10/9ft.
10 Bar Muscle-ups
20 Bar-Facing Burpees
30 Deadlifts 225 / 155 lb
40 Wallballs 30 / 20 lb to 10/9ft.
RX C2B
CrossFit WOD, March 26, 2022
PPLAdmin
March 25, 2022
3/26/22
Metcon
Metcon (AMRAP – Rounds)
Partner
WOD5
Rounds For Time:
200 Meter Run
30 Box Jumps (24"/20")
30 Wallballs 20 / 14 lb to 10/9ft.
WOD5
Rounds For Time:
200 Meter Run
30 Box Jumps (24"/20")
30 Wallballs 20 / 14 lb to 10/9ft.
*Repeat from 9.28.2019
CrossFit WOD, March 24, 2022
PPLAdmin
March 23, 2022
3/24/22
Metcon
Metcon (Time)
5 Rounds:
5 Muscle Snatch
5 Bicep curls
200m Run
10 hollow rocks
10 situps
5 Muscle Snatch
5 Bicep curls
200m Run
10 hollow rocks
10 situps
CrossFit WOD, March 23, 2022
PPLAdmin
March 22, 2022
3/23/22
Weightlifting
Overhead Squat (Weight)
Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
Metcon
Metcon (Time)
For Time:
100 Lateral Burpees Over Rower
100 Lateral Burpees Over Rower
Every 2 Minutes [Starting @ 0:00]:
250 Meter Row
Time Cap: 30 Minutes
CrossFit WOD, March 22, 2022
PPLAdmin
March 21, 2022
3/22/22
Weightlifting
Push Press (Weight)
Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
10 Deficit HSPU (45/25 plates)
30 DU
8 Mat lengths of Double DB Front Rack Lunge
10 Deficit HSPU (45/25 plates)
30 DU
8 Mat lengths of Double DB Front Rack Lunge
Adv RX Dumbbells: 50 / 35 lb’s
RX 35/20 lb’s
Each mat is 1 rep
CrossFit WOD, March 18, 2022
PPLAdmin
March 17, 2022
3/18/22
Metcon
Metcon (Time)
3 Rounds For Time:
400m Run
12 OHS 155 / 105 lb
12 C2B
400m Run
12 OHS 155 / 105 lb
12 C2B
RX Pull-ups 115/85 OHS
CrossFit WOD, March 17, 2022
PPLAdmin
March 16, 2022
3/17/22
Metcon
Metcon (Time)
30-20-10:
Calorie Bike
200m Run & 10 Hollow Rocks 10 sit-ups after each round
Calorie Bike
200m Run & 10 Hollow Rocks 10 sit-ups after each round
200m DB Farmer’s Carry (50’s/35’s)
30-20-10:
Calorie Bike
200m Run & 10 Hollow Rocks 10 sit-ups after each round
200m DB Farmer’s Carry (50’s/35’s)
CrossFit WOD, March 16, 2022
PPLAdmin
March 15, 2022
3/16/22
Weightlifting
Front Squat (Weight)
Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
Metcon
Metcon (Time)
For Time:
10-9-8-7-6-5-4-3-2
Wallballs 20 / 14 lb
T2B
Lunges
10-9-8-7-6-5-4-3-2
Wallballs 20 / 14 lb
T2B
Lunges
