WOD

No WOD available

CrossFit WOD, January 12, 2022

PPLAdmin January 11, 2022

1/12/21

Weightlifting

Back Squat (4 x 5, 1 x 5+)

4 x 5 @70%
1 x 5+ @70%

1 – 3 minutes btw sets

For the final set complete 5 or more unbroken squats. Leave 2-3 reps in the tank.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP X 12
3 DB Front Squat 50/35 lb’s
3 C2B
3 Box Jumps
6 DB Front Squat 50/35 lb’s
6 C2B
6 Box Jumps
9 DB Front Squat 50/35 lb’s
9 C2B
9 Box Jumps
……continue to add 3 reps each round

RX PULL-UPS

Goal is 5+ Rounds

CrossFit WOD, January 11, 2022

PPLAdmin January 10, 2022

1/11/22

Weightlifting

Shoulder Press (4×5, 1×5+)

4 x 5 70%
1 x 5+ 70%

Complete 4 sets of 5 unbroken strict presses from the rack. For the final set, complete 5 or more unbroken strict presses. This is essentially a "near max set." Leave 2-3 reps in the tank.

Metcon

Metcon (Time)

For Time:
5 Rounds
25 DU
500m Row OR 400m Run
HSWALK 8 Mat lengths

RX 4 Wall Walks per round

CrossFit WOD, January 10, 2022

PPLAdmin January 9, 2022

1/10/22

Gymnastics

Choose one of the movements

Metcon (AMRAP – Reps)

5 x 70% max Ring MU unbroken

Metcon (AMRAP – Reps)

5 x 70% max Bar MU unbroken

Metcon (AMRAP – Reps)

5 x 70% Max Strict Pull-ups unbroken

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:
1 Deadlift 305/215
10 T2B
15 Bar-Facing Burpees

RX 275/185

CrossFit WOD, January 8, 2022

PPLAdmin January 7, 2022

1/8/21

Metcon

Metcon (Time)

Partner WOD For Time:
30 – 24 – 18:
Thrusters 95 / 65 lb
T2B

24 – 18 – 12
Thrusters 115 / 85 lb
8 – 6 – 4 Rope Climbs

18 – 12 – 6
Thrusters 135 / 95 lb
Burpees
Pull-ups

In place of rope climbs
12 – 10 – 8 (pull-ups each person)

CrossFit WOD, January 7, 2022

PPLAdmin January 6, 2022

1/7/21

Weightlifting

Choose squat snatch or squat clean

Squat Snatch (Weight)

Based Off 1RM Squat Snatch]
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
2 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%

Rest 1-3 Minutes Between All Sets.

Squat Clean (Weight)

Based Off 1RM Squat Clean]
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
2 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%

Rest 1-3 Minutes Between All Sets.

CrossFit WOD, January 6, 2022

PPLAdmin January 5, 2022

1/6/21

Metcon

Metcon (Time)

5 Rounds
20 Cal Bike
10 hollow rocks
20 Starfish (10 per leg)

CrossFit WOD, January 5, 2022

PPLAdmin January 4, 2022

1/5/21

Weightlifting

Power Clean (Build to a heavy Single 10 minute time cap)

Metcon

Metcon (Time)

Partner WOD
For Time:
2 Rounds
10 Rope Climbs
20 OHS 135/95
800m Run

RX 115/75

CrossFit WOD, January 4, 2022

PPLAdmin January 3, 2022

1/4/21

Weightlifting

Shoulder Press (Weight)

5×5 climbing

Rest 1-2 Minutes Between Sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:
10 Wallballs
15 Burpee Box Jumps
20 Wallballs
15 Burpee Box Jumps
30 Wallballs
15 Burpee Box Jumps
…
Add 10 Wallballs Per Round

Wallballs: 20 / 14 lb (10/9ft.)
Box: (24"/20")

CrossFit WOD, January 3, 2022

PPLAdmin January 2, 2022

1/3/21

Weightlifting

Back Squat (Weight)

[All Percentages Based Off 1RM Back Squat]
1 Set of 5 @ 50%
1 Set of 3 @ 60%
1 Set of 2 @ 70%
1 Set of 1 @ 75%
1 Set of Max Reps @ 80%

Rest 1-3 Minutes Between All Sets.

Metcon

Metcon (Time)

Partner workout
For Time:
3,000m Row
100 KBS 24/16Kg
50 Pull-ups

CrossFit WOD, January 1, 2021

PPLAdmin December 31, 2021

1/1/22

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 22:
22 Box Step-ups (24"/20")
22 Wallballs 20 / 14 lb (10/9ft.)
22 Kipping HSPU
22 Single DB Hang Clean & Jerks 50/35

Switch hands however you wish on the DB C&J

Scale HSPU with hand release push-ups

WOD

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