WOD

No WOD available

CrossFit WOD, July 21, 2021

PPLAdmin July 20, 2021

7/21/21

Metcon

Metcon (3 Rounds for reps)

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Front Squats (115 / 85 lb)
6 Burpee Box Jumps (24"/20")

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Front Squats (135 / 95 lb)
6 Burpee Box Jumps (24"/20")

Rest 5 Minutes

AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Front Squats (155 / 105 lb)
6 Burpee Box Jumps (24"/20")

ADV RX
R1 135/95
R2 155/105
R3 185/135

Metcon

Metcon (Time)

4 Sets for Quality:
8 Mat Lengths Single Dumbbell Overhead Walking Lunge

4 mats with the right arm then back with the left arm 50/35

CrossFit WOD, July 20, 2021

PPLAdmin July 19, 2021

7/20/21

Metcon

Metcon (Time)

For Time:
3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups

Directly Into…

1,500 Meter Row

Directly Into…

3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups

Barbell: ADV RX 155/105 & RX 135 / 95 lb

CrossFit WOD, July 19, 2021

PPLAdmin July 18, 2021

7/19/21

Weightlifting

Complete the back squats, quickly change out weights (if needed), and then complete the front squats. There is little to no rest between the front squats and back squats for 1-3 Minutes before completing the next super set.
– Pause 3s in the bottom of each back squat.
– All percentages based on 5RM Back Squat (both front and back squat barbells).

Back Squat (5×3 pausing squats 3 sec)

Set 1 60%
Set 2 65%
Set 3-4-5 70%

Front Squat (5×3 no pause)

Set 1 60%
Set 2 65%
Set 3-4-5 70%

Metcon

Metcon (AMRAP – Reps)

AMRAP 10:
4 Rounds:
30 Air Squats
200m Run

In Time Remaining:
Max Power Snatches (115 / 85)

RX 95/65

Score is Snatch reps

Modifications:
S2OH or Power cleans

CrossFit WOD, July 17, 2021

PPLAdmin July 16, 2021

7/17/21

Metcon

Metcon (6 Rounds for reps)

6 Rounds
:45 max T2B
:45 max DU
:45 max Bike
1 minute rest

Rest 15 Sec between movements

CrossFit WOD, July 16, 2021

PPLAdmin July 15, 2021

7/16/21

Weightlifting

Hang Clean + Split Jerk (On the 2:00 x 10)

3 Hang Power Cleans
1 Split Jerk

Add weight each round finish around 75% of your 1 RM Clean and Jerk

Metcon

Metcon (Time)

Partner WOD
3 Rounds For Time:
400m Run
12 Power Cleans 155/105
24/18 Cal Bike
12 Push Jerks 155/105

RX 135/95

CrossFit WOD, July 15, 2021

PPLAdmin July 14, 2021

7/15/21

Metcon

Metcon (Time)

1 mile Rune
2000m Row
100 Cal Bike

CrossFit WOD, July 14, 2021

PPLAdmin July 13, 2021

7/14/21

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD
AMRAP X 9
4 Thrusters
6 Box Jump Overs
8 S2OH
10 Cal Bike

Must pick two movements and stick with them the entire workout

ADV RX (165/115)
RX (135/95)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9
12 C2B
200m Run

RX pull-ups

CrossFit WOD, July 13, 2021

PPLAdmin July 12, 2021

7/13/21

Gymnastics

Metcon (2 Rounds for reps)

3 Sets for Max Reps:
Strict HSPU
Rest 1:00 between sets

3 Sets for Max Reps:
Strict Ring Dips
Rest 1:00 between sets

Round 1 is your total reps for all sets on HSPU and Round 2 is total reps for all sets on Ring Dips

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 9
3 Deadlifts (165/115)
3 Power Cleans (165/15)
3 Bar Facing Burpees

RX (135/95)

Add three reps to every movement every round. Score is total Rounds and Reps

CrossFit WOD, July 12, 2021

PPLAdmin July 11, 2021

7/12/21

Weightlifting

We will be building on these squats for the coming weeks. Super set means that we’ll complete the back squat, quickly change out weights (if needed) and then complete the Front Squat. There is little to no rest between the front and back squats but we will rest for 2:00 before completing the next super set.
All percentages are based on 5RM Back Squat (both front and back squat barbells)
Set 1:
8 Back Squats @70%
5 Front Squats @65%

Set 2:
6 Back Squats @75%
5 Front Squats @65%

Set 3:
4 Back Squats @80%
5 Front Squats @65%

Back Squat (8@70% – 6@75% – 4@80%)

Front Squat (3×5 65%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:
40 Wallballs (20/14)
30/24 Cal Row
20 T2B
10 Single Arm Alternating DB Squat Snatch (50/35)

Extra Gymnastics Work

Metcon (Time)

20 GHD
10 Bar MU
200m Run
20 GHD
8 Bar MU
200m Run
20 GHD
6 Bar MU
200m Run

15 minute Time Cap

CrossFit WOD, July 10, 2021

PPLAdmin July 9, 2021

7/10/21

Metcon

Metcon (Time)

For Time:
3 Rounds of "Cindy"
then…..
12 Clusters

3 Rounds of "Cindy"
then…
9 Clusters

3 Rounds of "Cindy"
6 Clusters

Rest 2 Minutes

1 Mile Run

Cluster 135/95
1 Round of Cindy: 5 pull-ups, 10 push-ups, 15 Air Squats

WOD

FIND US ON FACEBOOK