WOD
No WOD available
CrossFit WOD, February 15, 2022
PPLAdmin
February 14, 2022
2/15/22
Weightlifting
Shoulder Press (Weight)
Metcon
Metcon (Time)
Partner WOD
For Time:
1,000m Row
60 Ring Push-ups
1,500m Row
40 Ring Push-ups
2,000m Row
20 Ring Push-ups
3,000m Row
10 Ring Push-ups
For Time:
1,000m Row
60 Ring Push-ups
1,500m Row
40 Ring Push-ups
2,000m Row
20 Ring Push-ups
3,000m Row
10 Ring Push-ups
RX push-ups
CrossFit WOD, February 14, 2022
PPLAdmin
February 13, 2022
2/14/22
Happy Valentines Day to all our CFA peeps. We love you!
Weightlifting
Back Squat (Weight)
All Percentages Based Off 1RM Back Squat:
1 Set of 1 @ 70%
1 Set of 1 @80%
4 Sets of 3 @ 85%
1 Set of 3+ @ 85%
1 Set of 1 @ 70%
1 Set of 1 @80%
4 Sets of 3 @ 85%
1 Set of 3+ @ 85%
Rest 1-3 Minutes Between All Sets.
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Thrusters, 95# / 65#
Pull-ups
🙁
Extra Gymnastics Work
Metcon (AMRAP – Reps)
5 Sets:
95% of Max Bar Muscle-Ups
95% of Max Bar Muscle-Ups
Rest 1-2 Minutes Between Sets
Modify with
C2B or Pull-ups or ring rows or banded pull-ups
CrossFit WOD, February 12, 2022
PPLAdmin
February 11, 2022
2/12/22
Metcon
Metcon (Time)
Partner
For Time:
100 kipping HSPU
40 Alternating Pistols
800m Run
80 Strict Ring Dips
40 Alternating Pistols
800m run
80 Push-ups
40 Alternating Pistols
800m Run
For Time:
100 kipping HSPU
40 Alternating Pistols
800m Run
80 Strict Ring Dips
40 Alternating Pistols
800m run
80 Push-ups
40 Alternating Pistols
800m Run
RX air squats in place of pistols
CrossFit WOD, February 11, 2022
PPLAdmin
February 10, 2022
2/11/22
Metcon
Metcon (Time)
21-15-9:
OHS 135 / 95 lb
C2B
OHS 135 / 95 lb
C2B
Directly Into…
45 Bar-Facing Burpees
RX 115/85
Weightlifting
Choose one
Squat Snatch (3-3-3-2-2-1-1 )
All Percentages Off 1RM Snatch:
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
2 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
1 Rep @ 88%
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
2 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
1 Rep @ 88%
Rest 1-3 Minutes Between Sets.
Squat Clean (3-3-3-2-2-1-1)
All Percentages Off 1RM Clean:
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
2 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
1 Rep @ 88%
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
2 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
1 Rep @ 88%
Rest 1-3 Minutes Between Sets.
CrossFit WOD, February 10, 2022
PPLAdmin
February 9, 2022
2/10/22
Metcon
Metcon (Time)
Partner
2 Rounds:
2000m row
100 Cal Bike
800m Run
2 Rounds:
2000m row
100 Cal Bike
800m Run
CrossFit WOD, February 9, 2022
PPLAdmin
February 8, 2022
2/9/22
Metcon
Metcon (Time)
Partner WOD
5 Rounds For Time:
20 Double DB Push Jerks
20 Double DB Squats
80 DU
5 Rounds For Time:
20 Double DB Push Jerks
20 Double DB Squats
80 DU
DB: 50 / 35 lb’s
Weightlifting
Deadlift (Weight)
All Percentages Based Off 1RM Deadlift
1 Set of 1 @ 70%
1 Set of 1 @ 75%
4 Sets of 3 @ 80%
1 Set of max reps @ 80%
1 Set of 1 @ 70%
1 Set of 1 @ 75%
4 Sets of 3 @ 80%
1 Set of max reps @ 80%
Rest 1-3 Minutes Between Sets.
CrossFit WOD, February 8, 2022
PPLAdmin
February 7, 2022
2/8/22
Metcon
Metcon (Time)
For Time:
45 Wallballs 20 / 14 lb
30 T2B
15 Bar facing Burpees
30 Wallballs 20 / 14 lb
20 T2B
10 Bar facing Burpees
15 Wallballs 20 / 14 lb
10 T2B
5 Bar facing Burpees
45 Wallballs 20 / 14 lb
30 T2B
15 Bar facing Burpees
30 Wallballs 20 / 14 lb
20 T2B
10 Bar facing Burpees
15 Wallballs 20 / 14 lb
10 T2B
5 Bar facing Burpees
Weightlifting
Shoulder Press (Weight)
2 more weeks of this before we switch things up
All Sets Based Off 1RM Strict Press
1 Set of 1 @ 70%
1 Set of 1 @80%
4 Sets of 3 @ 85%
1 Set of max reps 85%
Rest 1-3 Minutes Between Sets.
CrossFit WOD, February 7, 2022
PPLAdmin
February 6, 2022
2/7/21
Weightlifting
Back Squat (6×3 then 6x max reps 75% across)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 20:
2 Rounds of "Nate"
200m Run
2 Rounds of "Nate"
200m Run
1 Round of "Nate"
2 Ring MU
4 Kipping HSPU
8 KBS 32/24kg
RX Bar MU in place of Rings
Scaled C2B or Pull-ups or Ring Rows
CrossFit WOD, February 5, 2022
PPLAdmin
February 4, 2022
2/5/22
Metcon
Metcon (Time)
Partner WOD
3 Rounds:
30 DL
30 Pull-ups
3 Rounds:
30 DL
30 Pull-ups
Directly into….
3 Rounds:
24 Front Squats
24 C2B
Directly into…
3 Rounds:
18 S2OH
18 Bar MU
Extra Gymnastics Work
Metcon
EMOM X 10
1 Rope Climb
Recovery Bike in Remaining Time of each minute
1 Rope Climb
Recovery Bike in Remaining Time of each minute
CrossFit WOD, February 4, 2022
PPLAdmin
February 3, 2022
2/4/22
Metcon
Metcon (AMRAP – Reps)
On the Minute x 30:
1 Minute Max Calorie Row
1 Minute Max Burpees
1 Minute Max Calorie Row
1 Minute Max Burpees
Score is lowest row + lowest Burpee Round
Metcon
Clean (4×3 climbing then 5×2 climbing)
Squat or Power Clean
4×3 Climbing (start around 40% and work to 75%)
–then–
5×2 Climbing (start around 80% and work to around 90%)
4×3 Climbing (start around 40% and work to 75%)
–then–
5×2 Climbing (start around 80% and work to around 90%)
rest 1-3 minutes
1 Set of 5 @ 50%
1 Set of 3 60%
1 Set of 2 @ 70%
1 Set of 1 @ 75%
1 Set of 1 @ 85%
1 Set of Max Reps @ 90%
Rest 1-3 Minutes Between Sets.