WOD
No WOD available
CrossFit WOD, December 3, 2021
PPLAdmin
December 2, 2021
12/3/21
Weightlifting
Squat Clean (Build to a heavy single)
Metcon
Metcon (Time)
For Time:
55 T2B
55 Box Jumps or Step-ups (24"/20")
55 Kipping Handstand Push-ups
55 T2B
55 Box Jumps or Step-ups (24"/20")
55 Kipping Handstand Push-ups
CrossFit WOD, December 2, 2021
PPLAdmin
December 1, 2021
12/2/21
Metcon
Metcon (AMRAP – Reps)
8 Rounds:
:20 sec Calorie Row :10 sec rest
:20 sec Calorie Row :10 sec rest
Rest 2 minutes
8 Rounds:
:20 sec Calorie Bike :10 sec rest
Score is total calories on the bike combined with total calories on the rower
Rest 5 minutes before starting WOD 2
Metcon (Time)
Partner WOD
100 Calorie Bike
100 Calorie Row
100 Calorie Bike
100 Calorie Row
CrossFit WOD, December 1, 2021
PPLAdmin
November 30, 2021
12/1/21
Weightlifting
Deadlift (Weight)
1×5 55%
1×5 65%
3×10 70%
1×5 65%
3×10 70%
Log your 3×10 all 3 sets at the same weight
15 minute time cap
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
12 Double DB Front Rack Reverse Lunges
12 Bar MU
9 Double DB Hang Power Cleans
12 Double DB Front Rack Reverse Lunges
12 Bar MU
9 Double DB Hang Power Cleans
Rest 5 Minutes
AMARAP 5:
12 Double DB Front Rack Reverse Lunges
12 C2B
9 Double DB Front Squats
Rest 5 Minutes
AMARAP 5 :
12 Double DB Front Rack Reverse Lunges
12 Pull-ups
9 Double DB Push Jerks
Dumbbells: 50 / 35 lbs
RX
R1- C2B + 12 Push-ups
R-2 pull-ups
R-3 pull-ups
CrossFit WOD, November 30, 2021
PPLAdmin
November 29, 2021
11/30/21
Weightlifting
Front Squat (5×3)
Set 1 55%
Set 2 75%
Set 3 4 & 5 btw 85 – 90% (all 3 sets at the same weight)
Set 2 75%
Set 3 4 & 5 btw 85 – 90% (all 3 sets at the same weight)
Log your 3×3 across
Metcon
Metcon (Time)
5 Rounds
400m Row
6 Ring dips
24’ HSWalk (4 mat lengths)
400m Row
6 Ring dips
24’ HSWalk (4 mat lengths)
RX
10 Push-ups in place of RDip
3 Wall Walks in place of HSWALK
CrossFit WOD, November 29, 2021
PPLAdmin
November 28, 2021
11/29/21
Weightlifting
Shoulder Press (Weight)
1 x 5 55%
1 x 5 65%
3 x 10 70%
1 x 5 65%
3 x 10 70%
Log 3×10 @ 70%
Metcon
Metcon (Time)
For Time
5 Rounds For Time:
8 Power Cleans 155 / 105 lb
8 Bar-Facing Burpees
3 Bar MU
5 Rounds For Time:
8 Power Cleans 155 / 105 lb
8 Bar-Facing Burpees
3 Bar MU
RX
135/95 & 5 C2B + 5 push-ups
CrossFit WOD, November 27, 2021
PPLAdmin
November 26, 2021
11/27/21
Metcon
Metcon (Time)
Partner WOD
For Time:
800m Row
800m Run
30 Hang Clean & Jerks 135/95
800m Row
800m Run
30 Push Jerks 135/ 95
800m Row
800m Run
30 Hang Cleans 135/95
For Time:
800m Row
800m Run
30 Hang Clean & Jerks 135/95
800m Row
800m Run
30 Push Jerks 135/ 95
800m Row
800m Run
30 Hang Cleans 135/95
Split Reps and Meters and Run together
CrossFit WOD, November 26, 2021
PPLAdmin
November 25, 2021
11/26/21
Metcon
Metcon (Time)
Partner WOD
5 Rounds For Time:
400m Row
30 Alternateing DB Snatches 50/35
30 Cal Bike
4 Rope Climbs
5 Rounds For Time:
400m Row
30 Alternateing DB Snatches 50/35
30 Cal Bike
4 Rope Climbs
RX 6 C2B per person
Split the work
CrossFit WOD, November 25, 2021
PPLAdmin
November 24, 2021
11/25/21
Happy Thanksgiving
Metcon
Turkey Day (Time)
Team of 3 For Time:
1 mile Run
75 Push-ups (25 each)
4K Row
75 push-ups (25 each)
1 mile Run
1 mile Run
75 Push-ups (25 each)
4K Row
75 push-ups (25 each)
1 mile Run
CrossFit WOD, November 24, 2021
PPLAdmin
November 23, 2021
11/24/21
Weightlifting
Deadlift (Weight)
4 Sets of 10 @ 60% of 1RM Deadlift
Metcon
Metcon (Time)
3 Rounds For Time:
250/200 Row + 3 Power Cleans
500/450 Row + 5 Power Cleans
800/750m Row + 7 Power Cleans
250/200 Row + 3 Power Cleans
500/450 Row + 5 Power Cleans
800/750m Row + 7 Power Cleans
Barbell: 155 / 105 lb
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
Continue with singles
Rest 1-3 Minutes Between All Sets