WOD
No WOD available
CrossFit WOD, January 29, 2022
PPLAdmin
January 28, 2022
1/29/22
Metcon
Metcon (Time)
Partner WOD
2000m Row
60 Single DB Hang Clean & Jerk (50/35)
100 Single DB Step ups 24/20"
14 rope Climbs
2000m Row
60 Single DB Hang Clean & Jerk (50/35)
100 Single DB Step ups 24/20"
14 rope Climbs
Switch every 5 Reps on C&J
40 C2B (20 per person)
CrossFit WOD, January 28, 2022
PPLAdmin
January 27, 2022
1/28/22
Metcon
Metcon (Time)
3 Rounds For Time
9 Squat Snatches 135/95
15 Bar Facing Burpees
21 T2B
9 Squat Snatches 135/95
15 Bar Facing Burpees
21 T2B
RX Squat Cleans
Weightlifting
Clean and Jerk (Weight)
CrossFit WOD, January 27, 2022
PPLAdmin
January 26, 2022
1/27/22
Metcon
Metcon (Time)
4 Rounds
25 Calorie Bike
25 Calorie Row
25 weighted sit-ups
25 Calorie Bike
25 Calorie Row
25 weighted sit-ups
CrossFit WOD, January 26, 2022
PPLAdmin
January 25, 2022
1/26/22
Metcon
Metcon (AMRAP – Reps)
AMRAP X 20
Max Calories on the Bike
Max Calories on the Bike
Every 5 minutes (starting on the 0:00)
400m Run or Row
50 DU
Weightlifting
Deadlift (5 – 3 – 2 – 1 – 1 – max reps)
1×5 50%
1×3 60%
1×2 70%
1×1 75%
1×1 80%
1x max reps 85%
1×3 60%
1×2 70%
1×1 75%
1×1 80%
1x max reps 85%
Extra work if you want an after WOD
Metcon
5 Sets
1 L-sit Rope Climb
1 Legless Rope Climb
1 Regular Rope Climb
1 L-sit Rope Climb
1 Legless Rope Climb
1 Regular Rope Climb
Rest 2-3 minutes between sets
CrossFit WOD, January 25, 2022
PPLAdmin
January 24, 2022
1/25/22
Metcon
Metcon (Time)
3 Rounds For Time:
10 Squat Cleans 135 / 95 lb
10 Push Jerks 135 / 95 lb
10 Squat Cleans 135 / 95 lb
10 Push Jerks 135 / 95 lb
Weightlifting
Shoulder Press (5-3-2-1-1 Climbing)
Optional Extra Strength Work
Metcon
No measure
21-15-9
Alternating Pistols
Ring Dips
21-15-9
Alternating Pistols
Ring Dips
CrossFit WOD, January 24, 2022
PPLAdmin
January 23, 2022
1/24/22
Metcon
Metcon (AMRAP – Reps)
On the Minute x 10 Rounds:
6 C2B
6 Box Jumps
Max Dumbbell Snatches 50 / 35 lb
6 C2B
6 Box Jumps
Max Dumbbell Snatches 50 / 35 lb
RX pull-ups
Weightlifting
Clean and Jerk (Weight)
4×3 climbing start around 40% and work up to 75%
3×1 climbing between 75% to 85%
CrossFit WOD, January 22, 2022
PPLAdmin
January 21, 2022
1/22/22
Metcon
Metcon (Time)
Partner WOD
200 DU
4 Rounds:
20 Burpees
20 Wallballs 20/14
200 DU
4 Rounds:
20 Burpees
20 Wallballs
200 DU
CrossFit WOD, January 21, 2022
PPLAdmin
January 20, 2022
1/21/22
Metcon
Metcon (Time)
For Time:
1-2-3-4-5-6-7-8-9-10 HSPU
10-9-8-7-6-5-4-3-2-1 Deadlifts 225 / 155 lb
1-2-3-4-5-6-7-8-9-10 HSPU
10-9-8-7-6-5-4-3-2-1 Deadlifts 225 / 155 lb
ADV RX deficit HSPU (45lb/25lb plates)
CrossFit WOD, January 20, 2022
PPLAdmin
January 19, 2022
1/20/21
Metcon
Metcon (AMRAP – Rounds and Reps)
5 Rounds
1 minute Bike
1 minute Row
1 minite situps
1 minute weighted twists
1 minute Bike
1 minute Row
1 minite situps
1 minute weighted twists
….then….
2 Rounds
1 minute pigeon stretch each side
1 minute pike
1 minute frog
CrossFit WOD, January 19, 2022
PPLAdmin
January 18, 2022
1/19/22
Metcon
Metcon (AMRAP – Reps)
AMRAP X 10
10 Single DB Snatches
10 Double DB thruster
10 C2B
10 Single DB Snatches
10 Double DB thruster
10 C2B
While partner A is working partner B is accumulating calories on the Bike. Switch whenever needed.
DB RX & MASTERS 50/35 (Click ADV RX)
SCALED 35/20 and Pull-ups (Click RX)
Score is Rounds and reps plus add calories on the Bike to Reps
Rest 2 minutes
Metcon (AMRAP – Reps)
AMRAP X 2
Cleans 205/155 Click ADV RX
Cleans 205/155 Click ADV RX
Masters Scaled click RX
155/105
3×1 climbing between 75% to 85%