WOD

No WOD available

CrossFit WOD, September 2, 2021

PPLAdmin September 1, 2021

9/2/21

Metcon

Metcon (4 Rounds for reps)

3 x 400m (moderate pace)
90 sec rest between sets

3 x 200m (Faster pace)
90 sec rest between sets

then…….

3 x 500m Row
90 sec rest between sets

3 x 200m Row
90 sec rest between sets

CrossFit WOD, September 1, 2021

PPLAdmin August 31, 2021

9/1/21

Weightlifting

Deadlift (6×3 TNG Climbing to a heavy set)

Metcon

Metcon (Time)

For Time:
24/18 Cal Bike
15 Clean & Jerk
24/18 Cal Bike
12 Clean & Jerk
24/18 Cal Bike
9 Clean & Jerk
25/18 Cal Bike

RX 115/85

CrossFit WOD, August 31, 2021

PPLAdmin August 30, 2021

8/31/21

CrossFit WOD, August 30, 2021

PPLAdmin August 29, 2021

8/30/21

Gymnastics

Metcon (5 Rounds for reps)

Strict Pull-ups
5 Sets
you choose the reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP X 20
ADV RX
2 Ring MU
4 Snatches 135/95
6 Box Jump Overs (24/20")

RX
2 Bar MU
4 Clean and Jerks (135/95)
6 Box Jump Overs (24/20")

(On the 0 – 5 – 10 – 15):
500/400m Row

Modifications:
MU = C2B/Pull-ups/Ring Rows

CrossFit WOD, August 28, 2021

PPLAdmin August 27, 2021

8/28/21

Metcon

Metcon (Time)

4 Rounds For Time:
20 Single DB Hang Clean & Jerk
20 Single DB Thrusters
400m Run

*DB movements switch hands every 5 reps

*DB (50/35)

CrossFit WOD, August 27, 2021

PPLAdmin August 26, 2021

8/27/21

We have two teams competing this Saturday right down the road at DHF.
WOD Times:
Cambell & Jill (Teenasters) 8:30am, 10:25am, 12:30pm, 2:40pm

Allison & Cassidy (Swole Sisters) 9:05, 11:00, 1:00, 2:55, 3:15

Weightlifting

Back Squat (10-10-8-8-6-6)

Set 1-2 60%
Set 3-4 65%
Set 5-6 70%

2-3 minutes rest between sets

Metcon

Metcon (AMRAP – Rounds)

AMRAP x 20
5 Bar MU
10 DB Devils Press 50/35
15 Wallballs 20/14
20 DU

RX C2B

CrossFit WOD, August 26, 2021

PPLAdmin August 25, 2021

8/26/21

Metcon

Metcon (Time)

Round 1:
20 T2B
800m Run
48/36 Cal Bike
1000m Row

Round 2:
20 T2B
600m Run
36//27 Cal Bike
800m Row

Round 3:
20 T2B
400m Run
24/18 Cal Bike
600m Row

CrossFit WOD, August 25, 2021

PPLAdmin August 24, 2021

8/25/21

Weightlifting

Power Clean (Build to a heavy single)

Metcon

Metcon (Time)

4 Rounds For Time:
400m Row
10 – 8 – 6 – 2
Deficit Handstand Push-ups (2"/1")
Hang Snatch (115/80)

RX Barbell (75/55 )HSPU no deficit

CrossFit WOD, August 24, 2021

PPLAdmin August 23, 2021

8/24/21

Metcon

Metcon (Time)

7 Rounds for Time:
3 Push Press (155 / 105 lb)
3 Front Squats (155 / 105 lb)
3 Box Jump Overs (30"/24")

30/21 Calorie Assault Bike

5 Rounds:
3 Push Press (155 / 105 lb)
3 Front Squats (155 / 105 lb)
3 Box Jump Overs (30"/24")

30/21 Calorie Assault Bike

3 Rounds:
3 Push Press (155 / 105 lb)
3 Front Squats (155 / 105 lb)
3 Box Jump Overs (30"/24")

RX Barbell (115/85) Box (24/20")

20-30 minutes
**30 minute Time Cap

CrossFit WOD, August 23, 2021

PPLAdmin August 22, 2021

8/23/21

Metcon

Metcon (AMRAP – Reps)

AMRAP X 3
Max legless Rope Climb

RX max rope climbs

Metcon (AMRAP – Reps)

ALT. WOD for the Rope climbs

AMRAP X 3
Max Cal Row

Metcon

Metcon (Time)

For Time:
60/45 Calorie Bike
45 C2B
30 Hang Cleans 135/95
15 Bar-Facing Burpees

ADV RX 155/105

WOD

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