WOD
No WOD available
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
CrossFit WOD, February 18, 2022
PPLAdmin
February 17, 2022
2/18/22
Weightlifting
Pick snatch or clean
Squat Snatch (Weight)
5 Sets For Quality:
3 Tall Snatches
3 Tall Snatches
Build To 1RM Snatch
Rest 1-3 Minutes Between Sets.
Squat Clean (Weight)
5×3 Tall clean
Build to a 1RM Squat Clean
Metcon
Open Test (Time)
AMRAPx20min:
50 WB
50 DU
40 Box Jumps (24/20)
40 T2B
30 C2B
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatch (145/100)
10 Muscle-Ups
50 WB
50 DU
40 Box Jumps (24/20)
40 T2B
30 C2B
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatch (145/100)
10 Muscle-Ups
CrossFit WOD, February 17, 2022
PPLAdmin
February 16, 2022
2/17/22
Metcon
Metcon (Time)
Accumulate 3:00 Hanging From the rig
Every Break: 50m Double KB Farmer’s Carry 32/24kg
Gymnastics
Metcon (AMRAP – Reps)
[5 Rounds]
AMRAP 1:
Max Distance Handstand Walk
AMRAP 1:
Max Distance Handstand Walk
Rest 1:00 Between Rounds.
Every mat is a rep
RX Wallwalks
Metcon
Metcon (Time)
100 Calories Any Machine
