WOD
No WOD available
CrossFit WOD, February 3, 2022
PPLAdmin
February 2, 2022
2/3/22
Metcon
Metcon (Time)
1 mile Run or 2000m Row
50 Calorie Bike
1 mile Run or 2000m Row
50 Calorie Bike
1 mile Run or 2000m Row
Extra Gymnastics Work
Metcon
4 Rounds
8 Mat Lengths
8 Mat Lengths
Rest 2-3 minutes between rounds
CrossFit WOD, February 2, 2022
PPLAdmin
February 1, 2022
2/2/22
Metcon
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
Weightlifting
Deadlift (6×3 75% 1x max reps 75%)
CrossFit WOD, January 31, 2022
PPLAdmin
January 30, 2022
1/31/22
Gymnastics
Metcon (AMRAP – Reps)
5 Sets:
85% of Max C2B
85% of Max C2B
Rest 1-2 Minutes Between Sets.
RX pull-ups
Scaled
Work on pullups with:
– Banded Pull-Ups
– Strict C2B Or Pull-Ups
– Ring Rows
CrossFit WOD, January 29, 2022
PPLAdmin
January 28, 2022
1/29/22
Metcon
Metcon (Time)
Partner WOD
2000m Row
60 Single DB Hang Clean & Jerk (50/35)
100 Single DB Step ups 24/20"
14 rope Climbs
2000m Row
60 Single DB Hang Clean & Jerk (50/35)
100 Single DB Step ups 24/20"
14 rope Climbs
Switch every 5 Reps on C&J
40 C2B (20 per person)
CrossFit WOD, January 28, 2022
PPLAdmin
January 27, 2022
1/28/22
Metcon
Metcon (Time)
3 Rounds For Time
9 Squat Snatches 135/95
15 Bar Facing Burpees
21 T2B
9 Squat Snatches 135/95
15 Bar Facing Burpees
21 T2B
RX Squat Cleans
Weightlifting
Clean and Jerk (Weight)
4×3 climbing start around 40% and work up to 75%
3×1 climbing between 75% to 85%
CrossFit WOD, January 27, 2022
PPLAdmin
January 26, 2022
1/27/22
Metcon
Metcon (Time)
4 Rounds
25 Calorie Bike
25 Calorie Row
25 weighted sit-ups
25 Calorie Bike
25 Calorie Row
25 weighted sit-ups
CrossFit WOD, January 26, 2022
PPLAdmin
January 25, 2022
1/26/22
Metcon
Metcon (AMRAP – Reps)
AMRAP X 20
Max Calories on the Bike
Max Calories on the Bike
Every 5 minutes (starting on the 0:00)
400m Run or Row
50 DU
Weightlifting
Deadlift (5 – 3 – 2 – 1 – 1 – max reps)
1×5 50%
1×3 60%
1×2 70%
1×1 75%
1×1 80%
1x max reps 85%
1×3 60%
1×2 70%
1×1 75%
1×1 80%
1x max reps 85%
Extra work if you want an after WOD
Metcon
5 Sets
1 L-sit Rope Climb
1 Legless Rope Climb
1 Regular Rope Climb
1 L-sit Rope Climb
1 Legless Rope Climb
1 Regular Rope Climb
Rest 2-3 minutes between sets
CrossFit WOD, January 25, 2022
PPLAdmin
January 24, 2022
1/25/22
Metcon
Metcon (Time)
3 Rounds For Time:
10 Squat Cleans 135 / 95 lb
10 Push Jerks 135 / 95 lb
10 Squat Cleans 135 / 95 lb
10 Push Jerks 135 / 95 lb
Weightlifting
Shoulder Press (5-3-2-1-1 Climbing)
Optional Extra Strength Work
Metcon
No measure
21-15-9
Alternating Pistols
Ring Dips
21-15-9
Alternating Pistols
Ring Dips
CrossFit WOD, January 24, 2022
PPLAdmin
January 23, 2022
1/24/22
Metcon
Metcon (AMRAP – Reps)
On the Minute x 10 Rounds:
6 C2B
6 Box Jumps
Max Dumbbell Snatches 50 / 35 lb
6 C2B
6 Box Jumps
Max Dumbbell Snatches 50 / 35 lb
RX pull-ups
Weightlifting
Clean and Jerk (Weight)
4×3 climbing start around 40% and work up to 75%
3×1 climbing between 75% to 85%
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