WOD
No WOD available
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
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
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
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")
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
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
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
EMOM X 20
MINUTE 1: Movement 1
MINUTE 2: Movement 2
Choose 2 movements to work on
CrossFit WOD, February 23, 2022
PPLAdmin
February 22, 2022
2/23/22
Gymnastics
Bar Muscle-ups (1 set max reops)
if your max set is less than 5 reps rest 5 minutes then complete max reps with a band
Metcon
Metcon (Time)
For Time [12 Minute Time Cap]:
10 Front Squats + 1 Push Jerk
9 Front Squats + 2 Push Jerks
8 Front Squats + 3 Push Jerks
7 Front Squats + 4 Push Jerks
6 Front Squats + 5 Push Jerks
5 Front Squats + 6 Push Jerks
4 Front Squats + 7 Push Jerks
3 Front Squats + 8 Push Jerks
2 Front Squats + 9 Push Jerks
1 Front Squat + 10 Push Jerks
10 Front Squats + 1 Push Jerk
9 Front Squats + 2 Push Jerks
8 Front Squats + 3 Push Jerks
7 Front Squats + 4 Push Jerks
6 Front Squats + 5 Push Jerks
5 Front Squats + 6 Push Jerks
4 Front Squats + 7 Push Jerks
3 Front Squats + 8 Push Jerks
2 Front Squats + 9 Push Jerks
1 Front Squat + 10 Push Jerks
Barbell: 95 / 65 lb
Add reps to time
CrossFit WOD, February 22, 2022
PPLAdmin
February 21, 2022
2/22/22
Gymnastics
Strict HSPU (AMRAP – Reps)
Max Strict HSUP
no resting on your head. If you max set ends up less than 5 rest 5 minutes and repeat with a 5 inch riser.
Metcon
Metcon (Time)
10 Rounds
250m Row or 200m Run
30 DU
10 Burpees to a target
250m Row or 200m Run
30 DU
10 Burpees to a target
Time Cap: 30 minutes
CrossFit WOD, February 19, 2022
PPLAdmin
February 18, 2022
2/9/22
Metcon
Metcon (Time)
Partner WOD
4 Rounds For Time:
200m Run
400m Row
20 double DB squats 50/35
30 HSPU
4 Rounds For Time:
200m Run
400m Row
20 double DB squats 50/35
30 HSPU
RX no HSPU……DB Push Press 50/35
