WOD
No WOD available
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)
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
CrossFit WOD, March 15, 2022
PPLAdmin
March 14, 2022
3/15/22
Metcon
Choose HSPU or Push Press
Metcon (AMRAP – Reps)
10 x 4 Deficit HSPU (45/25lb Plate)
Push Press (10×4 across)
Metcon
Metcon (Time)
For Time:
Cash In: 3 mile Assault Bike
Cash In: 3 mile Assault Bike
21 – 15 – 9
Burpee Box Jumps
6 – 4 – 2
Rope Climbs
21 Burpee Box Jumps 6 Rope Climbs
Etc……
RX in place of rope climbs
18 – 12 – 6 pull-ups
CrossFit WOD, March 14, 2022
PPLAdmin
March 13, 2022
3/18/22
Metcon
Metcon (Time)
5 Rounds For Time:
10 Power Cleans 155 / 105 lb
60 DU
Cash out: 1 Mile Run
10 Power Cleans 155 / 105 lb
60 DU
Cash out: 1 Mile Run
CrossFit WOD, March 12, 2022
PPLAdmin
March 11, 2022
3/12/22
The 5K Brewery run is canceled
Metcon
Metcon (Time)
5 Round
30/20 Cal Row
30 KBS 24/16KG
30/20 Cal Bike
30/20 Cal Row
30 KBS 24/16KG
30/20 Cal Bike
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5