WOD

No WOD available

CrossFit WOD, June 29, 2021

PPLAdmin June 28, 2021

6/29/21

Gymnastics

Metcon (Time)

For Time:
10 T2B
8 Mat Lengths HSWalks
20 T2B
7 Mat Lengths
30 T2B
6 Mat Lengths

Time Cap 10 Minutes

Metcon

Metcon (Time)

On the 7:00 x 3 Rounds:

200m Run, 9 Double DB Burpee DL

200m Run, 7 Double DB Burpee Power Cleans

200m Run, 5 Double DB Burpee Power Clean & Jerk

DB 50/35

You will have 7 minutes to complete all the work listed
Your score will be the slowest of your 3 Rounds
Rounds begin on the 0:00-7:00-14:00
Goal is to complete in 6 minutes for a 1 minute recovery

CrossFit WOD, June 28, 2021

PPLAdmin June 27, 2021

6/28/21

Women’s group this Tuesday 6PM Jill’s house.

MoFlow Monday 6:30pm and Thursday 7:30AM

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 coplete 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:
10 Back Squats @60%
5 Front Squats @60%

Set 2:
8 Back Squats @65%
5 Front Squats @60%

Set 3:
6 Back Squats @70%
5 Front Squats @65%

Back Squat (Weight)

Front Squat (Weight)

Metcon

Metcon (Time)

For Time:
4 Rounds
500m Row
6 Bar MU
10 Thrusters 115/85

RX C2B and barbell 95/65

CrossFit WOD, June 26, 2021

PPLAdmin June 25, 2021

6/26/21

Metcon

Metcon (Time)

Partner WOD
20 Power Clean and Jerks
800m Row
50 T2B
800m Row
50 T2B
800m Row
20 Power Clean and Jerks

ADV RX 155/105
RX 135/95

CrossFit WOD, June 25, 2021

PPLAdmin June 24, 2021

6/25/21

Weightlifting

Power Snatch (10 x 1 work to a heavy single)

On the Minute x 10:
1 Power Snatch
1 OHS

Metcon

Metcon (Time)

For Time:
9 – 8 – 7
Power Snatch
OHS

30/24 Cal Bike

6 – 5 – 4
Power Snatch
OHS

30/24 Cal Bike

3 – 2 – 1
Power Snatch
OHS

RX
Power Clean
Front Squat

Barbell
ADV RX 135/95
RX 115/85

CrossFit WOD, June 24, 2021

PPLAdmin June 23, 2021

6/24/21

Metcon

Metcon (Time)

All to be done at conversational pace and in any order:
100 Cal Bike
2000m Row
1 Mile run

CrossFit WOD, June 23, 2021

PPLAdmin June 22, 2021

6/23/21

Reminder:
MoFlow Thursday 7:30am. Please sign up. There is a class listed.

Weightlifting

The Grunt (18-15-12-9)

AMRAP 5:
15 Power Cleans
12 Front Squats
9 Push Jerks

Time Remaining: AMRAP Thrusters

Barbell
135/95

Metcon

Metcon (Time)

On the 4:00 x 6 Rounds:
ADV RX
12 Pull-ups
21 KBS 24/16kg
400m Run

RX
9 Pull-ups
15 KBS 24/16
400m Run

– Rounds begin every 4 minutes
(0-4-8-12-16-20)
– Score will be slowest round.
– Goal is 3:30 a round or less to give yourself 30 sec rest between.

***adjust reps or run distance as needed to stay under the 3:30 per round mark

CrossFit WOD, June 22, 2021

PPLAdmin June 21, 2021

6/22/21

Metcon

Metcon (Time)

21-15-9
Strict HSPU
Strict Ring Dips
Push-ups

RX
21-15-9
Kipping HSPU
Kipping Ring Dips
Push-ups

Scaled
21-15-9
DB Push Press 50/35
Banded Pull downs or GHD Dips
Push-ups

Metcon

Metcon (Time)

21-15-9
Row Cal
Bike Cal

200m DB Farmers Carry 50/35

21-15-9
Row Cal
Bike Cal

200m DB Farmers Carry 50/35

21-15-9
Row Cal
Bike Cal

CrossFit WOD, June 21, 2021

PPLAdmin June 20, 2021

6/21/21

Weightlifting

Clean and Jerk (Build to a heavy complex Not a max)

1 Squat Clean + 2 Front Squats + 2 Push Press + 1 Split Jerk

Metcon

Metcon (Time)

For Time:
20 Front Squats
20 Later over the bar burpees
20 Push Press
20 Later over the bar burpees
20 Thrusters

ADV RX 135/95
RX 115/85

CrossFit WOD, June 19, 2021

PPLAdmin June 18, 2021

6/19/21

Metcon

Metcon (Time)

Partner WOD:

1 Mile Run or 2,000/1,800m Row or 100/80 Cal Bike (each and going at the same time)

20 Clean & Jerks

800m Run or 1,000/850m Row or or 50/35 Cal Bike (each and going at the same time)

20 Power Snatch

400m Run or 500/450m Row or 24/18 Cal Bike (each and going at the same time)

20 Thrusters

Barbell 135/95

Split reps on the barbell and cardio is done together.

Newer CrossFitters please do NOT do Snatches. Replace the Snatches with Slamballs or KBS

CrossFit WOD, June 18, 2021

PPLAdmin June 17, 2021

6/18/21

Gymnastics

Metcon

ADV RX
Alternating on the 1:30 x 12
Interval 1:
2 Strict C2B
4 Strict Pull-ups
6 Strict HSPU

Interval 2:
6 Mat Lengths HS Walk

RX
Interval 1:
4 Strict Pull-ups
6 Kipping HSPU

Interval 2:
3 Mat Lengths HS Walk

Example: On the 0:00 complete C2B, pull-ups and HSPU then at the 1:30, complete 6 mat lengths of HS walk. At the 3:00 go back to Interval 1 and at the 4:30 go back to Interval 2. Continue this pattern until the clock is at 12:00

MODIFICATIONS:
PULL-UPS – banded or Ring rows or DB bent over rows

STRICT HSPU – Box HSPU or push-ups

HSWalk – DB or KB Overhead Carry for 50m on the Right then 50m on the Left or :20 – :30 Handstand hold practice or Shoulder Taps or Wall Walks

Metcon

Metcon (Time)

For Time:
27 Box Jumps, 27 T2B, 27/21 Cal Row
21 Deadlifts, 21 T2B, 27/21 Cal Row
15 Hang Cleans, 15 T2B, 27/21 Cal Row
9 Jerks, 9 T2B, 27/21 Cal Row

ADV RX 165/115
RX 135/95

WOD

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