WOD

No WOD available

CrossFit WOD, May 24, 2022

PPLAdmin May 23, 2022

5/24/22

Gymnastics
Metcon
Bar Muscle-Ups

For Quality:

[CHOOSE 1 OF THE FOLLOWING]:
– 25 Bar Muscle-Ups
– 35 Banded Bar Muscle-Ups
– 45 Strict Pull-Ups

Weightlifting

CrossFit WOD, May 24, 2022

PPLAdmin May 23, 2022

5/24/22

Gymnastics
Metcon
Bar Muscle-Ups

For Quality:

[CHOOSE 1 OF THE FOLLOWING]:
– 25 Bar Muscle-Ups
– 35 Banded Bar Muscle-Ups
– 45 Strict Pull-Ups

Weightlifting

CrossFit WOD, May 23, 2022

PPLAdmin May 22, 2022

5/23/22

Gymnastics
Metcon
Kipping HSPU

For Quality:

[CHOOSE 1 OF THE FOLLOWING]:
– 25 Pararlette HSPU
– 35 Deficit HSPU (Plates 45/25)
– 45 Kipping HSPU
– 25 seated double db strict press (35/20)

Metcon (Time)
Rope Climbs or Pull-ups

For Time:
ADV RX
5-4-3-2-1
Rope Climbs (15ft.)  

Rest 1:1

RX
Pull-ups
15 – 12 – 9 – 6 – 3

Rest 1:1

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
20 Calorie Row
30 Push-ups
40 Sit-ups
50 Air Squats        

*Score: Rounds + Reps 

CrossFit WOD, May 23, 2022

PPLAdmin May 22, 2022

5/23/22

Gymnastics
Metcon
Kipping HSPU

For Quality:

[CHOOSE 1 OF THE FOLLOWING]:
– 25 Pararlette HSPU
– 35 Deficit HSPU (Plates 45/25)
– 45 Kipping HSPU
– 25 seated double db strict press (35/20)

Metcon (Time)
Rope Climbs or Pull-ups

For Time:
ADV RX
5-4-3-2-1
Rope Climbs (15ft.)  

Rest 1:1

RX
Pull-ups
15 – 12 – 9 – 6 – 3

Rest 1:1

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
20 Calorie Row
30 Push-ups
40 Sit-ups
50 Air Squats        

*Score: Rounds + Reps 

CrossFit WOD, May 23, 2022

PPLAdmin May 22, 2022

5/23/22

Gymnastics
Metcon
Kipping HSPU

For Quality:

[CHOOSE 1 OF THE FOLLOWING]:
– 25 Pararlette HSPU
– 35 Deficit HSPU (Plates 45/25)
– 45 Kipping HSPU
– 25 seated double db strict press (35/20)

Metcon (Time)
Rope Climbs or Pull-ups

For Time:
ADV RX
5-4-3-2-1
Rope Climbs (15ft.)  

Rest 1:1

RX
Pull-ups
15 – 12 – 9 – 6 – 3

Rest 1:1

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
20 Calorie Row
30 Push-ups
40 Sit-ups
50 Air Squats        

*Score: Rounds + Reps 

CrossFit WOD, May 21, 2022

PPLAdmin May 20, 2022

5/21/22

Metcon
Metcon (Time)
Partner WOD
3 Rounds:
10 Bar MU
20 HSPU
30 Alternating Pistols
1000m Row

RX air squats

CrossFit WOD, May 20, 2022

PPLAdmin May 19, 2022

5/20/22

Weightlifting
Choose either snatch or clean complex
3 position power snatch (5×1 complex)
– 3 Positions: High hang, hang, from the floor.

Enter heaviest set
3 position power clean (5×1)
-3 position: high hang, hang, from the floor

Enter heaviest set

Metcon
Metcon (Time)
For Time:
1-2-3-4-5-6-7-8-9-10 Burpee Box Jumps
10-9-8-7-6-5-4-3-2-1 OHS   

Box: (24"/20)
Barbell:
ADV RX 135 / 95 lb
RX 95/65

CrossFit WOD, May 19, 2022

PPLAdmin May 18, 2022

5/19/22

Metcon
Metcon (Time)
For Time:
100 Calorie Row

Rest 5 minutes

Metcon (AMRAP – Reps)
AMRAP [Time It Took To Complete 100 Calories]:
Max Calorie Bike

Score is total Calories on the bike

CrossFit WOD, May 18, 2022

PPLAdmin May 17, 2022

5/18/22

Weightlifting
Front Squat (5×1 pick a weight btwn. 75-80% Across)
In between sets choose one of the following

Kipping:
7 C2B or 11 Pull-ups or 9 banded C2B

Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 100 DU

Max Rounds With Time Remaining:
12 T2B
12 DB Front Squats 50 / 35 lb’s

[Rest 5 Minutes]

AMRAP 5:
Buy-In: 100 DU

Max Rounds With Time Remaining:
9 T2B
9 DB Thrusters 50 / 35 lb’s

[Rest 5 Minutes]

AMRAP 5:
Buy-In: 100 DU

Max Rounds With Time Remaining:
6 T2B
6 DB Clusters 50 / 35 lb’s

Cluster – only the front end of the DB needs to touch
Score is total reps over all three
AMRAP’s. WODIFY will have 3 separate entries of total reps

CrossFit WOD, May 17, 2022

PPLAdmin May 16, 2022

5/17/22

Metcon
Metcon (Time)
For Time
3 Rounds
15 Deficit kipping HSPU
250m Row
15 Ring Dips
250m Row
15 Push-ups
250m Row

Scale HSPU with DB S2OH or with no deficit
Scale dips on Box or GHD

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