WOD
No WOD available
CrossFit WOD, December 14, 2021
PPLAdmin
December 13, 2021
12/14/21
Weightlifting
Shoulder Press (4×8 65%)
Metcon
Metcon (Time)
21-15-9
Burpee Box Jumps
Deficit HSPU 45’/25’s
Burpee Box Jumps
Deficit HSPU 45’/25’s
RX Push press 50/35 DB
CrossFit WOD, December 13, 2021
PPLAdmin
December 12, 2021
12/13/21
Weightlifting
Back Squat (5-4-3-2-1 climb )
Metcon
Metcon (Time)
For Time:
3 Rounds
10 Power Snatches 135 / 95 lb
600m Row
30 Wallballs 20 / 14lbs.
3 Rounds
10 Power Snatches 135 / 95 lb
600m Row
30 Wallballs 20 / 14lbs.
CrossFit WOD, December 11, 2021
PPLAdmin
December 10, 2021
12/11/21
Metcon
Metcon (Time)
Partner WOD
100 Star Fish
50 Wallballs
800m Row
50 Wallballs
800m Row
50 Wallballs
100 Star Fish
100 Star Fish
50 Wallballs
800m Row
50 Wallballs
800m Row
50 Wallballs
100 Star Fish
CrossFit WOD, December 10, 2021
PPLAdmin
December 9, 2021
12/10/21
Weightlifting
Choose either Squat Snatch or Squat Clean
Squat Snatch (Build to heavy single)
3@40%
3@50%
3@60%
2@75%
2@80%
1@85%
1@90%
3@50%
3@60%
2@75%
2@80%
1@85%
1@90%
Feel free to get a 1RM or stop at 90%
Squat Clean (Build to heavy Single)
3@40%
3@50%
3@60%
2@75%
2@80%
1@85%
1@90%
3@50%
3@60%
2@75%
2@80%
1@85%
1@90%
Feel free to get a 1RM or stop at 90%
Metcon
Metcon (Time)
2 Rope Climbs
21 HSPU
2 Rope Climbs
15 HSPU
2 Rope Climbs
9 HSPU
2 Rope Climbs
Cash out: HSWalk 16 Mat Lengths
21 HSPU
2 Rope Climbs
15 HSPU
2 Rope Climbs
9 HSPU
2 Rope Climbs
Cash out: HSWalk 16 Mat Lengths
RX
In place of 5 Rope Climbs 10 Pull-ups
In place of cash out HSWalks 1,000m Row
CrossFit WOD, December 9, 2021
PPLAdmin
December 8, 2021
12/9/21
Metcon
Metcon (Time)
Partner WOD
1 Mile Run
100 Cal Bike
1 Mile Run
100 Cal Bike
CrossFit WOD, December 8, 2021
PPLAdmin
December 7, 2021
12/8/21
Weightlifting
Deadlift (Weight)
5×1 @ 50%
1×3 @ 60%
1×1 @ 70%
1 set max reps @75%
1×3 @ 60%
1×1 @ 70%
1 set max reps @75%
Change the reps in WODify from 1×1 to however many you get on your max reps @ 75%
Metcon
Metcon (Time)
7 Rounds:
7 Deadlifts 135/95
7 Power Cleans 135/95
7 T2B
7 Front Squats
7 Over the Bar Burpees
7 Push Jerks
7 C2B
7 Deadlifts 135/95
7 Power Cleans 135/95
7 T2B
7 Front Squats
7 Over the Bar Burpees
7 Push Jerks
7 C2B
CrossFit WOD, December 7, 2021
PPLAdmin
December 6, 2021
12/7/21
Weightlifting
Shoulder Press (Weight)
1×5 @ 50%
1×3 @ 60%
1×1 @ 70%
1x max reps 75%
1×3 @ 60%
1×1 @ 70%
1x max reps 75%
In WODIFY change the number of reps from 1 to whatever number you get for your max reps
Metcon
CrossFit WOD, December 6, 2021
PPLAdmin
December 5, 2021
12/6/21
Metcon
Metcon (Time)
10 Rounds For Time:
200m Run
10 Single DB Box Step ups
8 T2B
200m Run
10 Single DB Box Step ups
8 T2B
Dumbbell:: 50 / 35 lb’s
Box: (24"/20")
CrossFit WOD, December 3, 2021
PPLAdmin
December 2, 2021
12/3/21
Weightlifting
Squat Clean (Build to a heavy single)
Suggested Warm-up
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
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
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
