WOD
No WOD available
CrossFit WOD, August 10, 2021
PPLAdmin
August 9, 2021
8/10/21
Metcon
Metcon (Time)
Partner WOD
For Time:
60 C2B
30 S2O (155/105)
30 box get overs (48/40")
9 Rope Climbs (18/15′)
60/42 Cal Bike
30 S2O (155/105)
30/24 Bar MU
For Time:
60 C2B
30 S2O (155/105)
30 box get overs (48/40")
9 Rope Climbs (18/15′)
60/42 Cal Bike
30 S2O (155/105)
30/24 Bar MU
RX
60 Pull-ups
30 S2O (115/85)
30 box get overs (48/40")
9 Rope Climbs (15/13′)
60/42 Cal Bike
30 S2O (155/105)
30/24 Pull-ups
split reps as needed
CrossFit WOD, August 9, 2021
PPLAdmin
August 8, 2021
8/9/21
Weightlifting
Back Squat (5 Rep Max)
Try to make no more than five attempts. Warm-up with 10 empty barbell reps followed by 2-3 jumps to your first attempt.
Metcon
You choose either the Snatch Ladder or the Clean Ladder
Metcon (AMRAP – Reps)
ON a 3 minute clock
Snatch Ladder
ADV RX
5 Reps @ 135/85
4 Reps @ 155/95
3 Reps @ 165/105
2 Reps @ 175/110
Max Reps @ 185/115
Snatch Ladder
ADV RX
5 Reps @ 135/85
4 Reps @ 155/95
3 Reps @ 165/105
2 Reps @ 175/110
Max Reps @ 185/115
RX:
5 Reps @ 115/65
4 Reps @ 125/75
3 Reps @ 135/80
2 Reps @ 145/85
Max Reps @ 150/90
CrossFit WOD, August 7, 2021
PPLAdmin
August 6, 2021
8/7/21
Metcon
Metcon (Time)
Partner WOD
4 Rounds:
30 Double DB Squats 50 / 35 lb’s
200 Meter Run
4 Rope Climbs
4 Rounds:
30 Double DB Squats 50 / 35 lb’s
200 Meter Run
4 Rope Climbs
Split reps
3 strict pull-ups for each rope climb
Metcon (AMRAP – Reps)
EMOM X 5
7 Burpees
7 Burpees
CrossFit WOD, August 6, 2021
PPLAdmin
August 5, 2021
8/6/21
Metcon
Metcon (Time)
2 Rounds:
400m Run
8 matt lengths DB OH Walking lunges 50/35
400m Run
8 matt lengths DB OH Walking lunges 50/35
Metcon
Metcon (Time)
5 Rounds:
5 Bar MU
12/10 Cal Bike
6 Deficit Kipping HSPU (2 45’s/1 45)
5 Bar MU
12/10 Cal Bike
6 Deficit Kipping HSPU (2 45’s/1 45)
Metcon (AMRAP – Reps)
EMOM X 5
6 Burpees
6 Burpees
CrossFit WOD, August 5, 2021
PPLAdmin
August 4, 2021
8/5/21
Metcon
Metcon
EMOM X 30:
MINUTE 1: 12/10 Cal Row
MINUTE 2: 10 Burpees
MINUTE 3: 10 Weighted AbMat Sit-ups
MINUTE 4: 10 CAL Bike
MINUTE 5: 10 Russian KBS
MINUTE 1: 12/10 Cal Row
MINUTE 2: 10 Burpees
MINUTE 3: 10 Weighted AbMat Sit-ups
MINUTE 4: 10 CAL Bike
MINUTE 5: 10 Russian KBS
Metcon (AMRAP – Reps)
EMOM X 5
5 Burpees
5 Burpees
CrossFit WOD, August 4, 2021
PPLAdmin
August 3, 2021
8/4/21
Weightlifting
Metcon (Time)
For Time:
18 Jerks 115/85
15 Jerks 135/95
12 Jerks 155/105
9 Jerks 185/125
18 Jerks 115/85
15 Jerks 135/95
12 Jerks 155/105
9 Jerks 185/125
8 minute time cap
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
BUY IN: 800m Run
Time remaining
30 DU
15 Thrusters 75/55
BUY IN: 800m Run
Time remaining
30 DU
15 Thrusters 75/55
Rest 4 Minutes
AMRAP 8:
BUY IN: 800m Run
Time remaining
30 DU
15 OHS 75/55
CrossFit WOD, August 3, 2021
PPLAdmin
August 2, 2021
8/3/21
Gymnastics
Metcon (AMRAP – Reps)
3 x 6 Strict HSPU
Rest 2 Minutes
3 x 6 Deficit Kipping HSPU
Rest 2 Minutes
3 x 6 Deficit Kipping HSPU
For deficit HSPU:
Male = 2 45lb plates
Female = 1 45lb plate
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
15/12 Calorie row, 3 Front Squats
15/12 Calorie row, 6 Front Squats
15/12 Calorie row, 9 Front Squats
15/12 Calorie row, 12 Front Squats
…….. Add 3 Front Squats per round
15/12 Calorie row, 3 Front Squats
15/12 Calorie row, 6 Front Squats
15/12 Calorie row, 9 Front Squats
15/12 Calorie row, 12 Front Squats
…….. Add 3 Front Squats per round
135/95
CrossFit WOD, August 2, 2021
PPLAdmin
August 1, 2021
8/2/21
Weightlifting
Back Squat (5 – 4 – 3 – 3 – 3)
next Monday we will do a 5 rep max back squat.
This week based off of your 5 Rep Max:
5 @ 85%
4 @ 90%
3 @ 95%
3 @ 100%
3 @ 105%
Metcon
Metcon (Time)
2 Rounds
800m Run
30 Air Squats
25 C2B
20 Over the Bar Burpees
15 Power Cleans
800m Run
30 Air Squats
25 C2B
20 Over the Bar Burpees
15 Power Cleans
Barbell:
ADV RX 155/105
RX 135/95 and Pull-ups
CrossFit WOD, July 31, 2021
PPLAdmin
July 30, 2021
7/31/21
Metcon
Metcon (Time)
Partner WOD
800m Run – 600m Run – 400m Run – 200m Run
….after each Run
800m Run – 600m Run – 400m Run – 200m Run
….after each Run
50 Wallballs 20/14lbs
20 Single DB Devils Press 50/35
Split Reps and run together
NO MoFlow this Thursday for this week only.