WOD

No WOD available

CrossFit WOD, June 17, 2021

PPLAdmin June 16, 2021

6/17/21

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 (at conversational Pace):
20 V-ups
400m Run
30 Cal Bike
20 Cal Row
10 Burpees

Every 200m is a rep on the run and on the machines every cal is a rep

CrossFit WOD, June 16, 2021

PPLAdmin June 15, 2021

6/16/21

Metcon

Metcon (Time)

ADV RX
For Time:
50 Wallballs 20/14
800m Run
50 Alternating DB Snatch 50/35
800m Run
50 Alternating every 5 reps DB Hang Clean + Jerk 50/35
800m Run
50 Wallballs 20/14

RX
35 Wallballs 20/14
800m Run
30 Alternating DB Snatch 50/35
800m Run
30 Alternating every 5 reps DB Hang Clean + Jerk 50/35
800m Run
35 Wallballs 20/14

MODIFICATIONS:
Wallballs – squat jumps or single DB Thrusters or empty barbell thrusters

800m run – 800/600m Ski or Bike 50/35 or 1000/800m Row

DB SNATCH – Light barbell power snatch or KB Swings

DB C&J – Light barbell C&J

CrossFit WOD, June 15, 2021

PPLAdmin June 14, 2021

6/15/21

You can win a FREE weekend getaway in Sugar mountain beginning today. Please write your name on the white board to enter the contest. Check your email for details on how to win.

Weightlifting

Power Clean + Push Jerk (On the 1:30 x 5 Sets:)

1 Clean Pull (NOT HIGH PULL)
1 Power Clean
1 Push Jerk

Work off of your 1RM power clean and Jerk:

Set 1: 60%
Set 2: 65%
Set 3 – 4 – 5 70%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 5:
3 Rounds:
15 Pull-ups
9 Power Clean and Jerks 95/65
Time Remaining: Max Calorie Bike

Rest 5 Minutes

AMRAP 5:
2 Rounds:
12 C2B
9 Power Clean and Jerks 135/95
Time Remaining: Max Cal Bike

Rest 5 Minutes

AMRAP 5:
1 Round:
9 Bar MU
9 Power Clean and Jerks 165/115
Time Remaining: Max Cal Bike

Score is total Cal on the Bike

CrossFit WOD, June 14, 2021

PPLAdmin June 13, 2021

6/14/21

Win a FREE weekend get away to Sugar Mountain. Competition starts this Tuesday June 15th and ends August 15th. Please sign your name on the board to enter the contest. Look for our email for details on how to win. It is very attainable and will hopefully help motivate you through the summer months.

Weightlifting

Front Squat (Alternating EMOM x 10 (5 Rounds))

Minute 0: 3 Front Squats
Minute 1: Max Strict Ring Dips

Set 1: 55%
Set 2 60%
Set 3-4-5 65%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:
100 DU
75 Air Squats
500m/450m Row

Goal is 3-4 Rounds
Score for the Row is
(1 meter = 1 rep)

CrossFit WOD, June 12, 2021

PPLAdmin June 11, 2021

6/12/21

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD
AMRAP 25:
30/24 CAL Row
30 C2B
30 Lateral Erg Burpees

RX
Pull-ups

CrossFit WOD, June 11, 2021

PPLAdmin June 10, 2021

6/11/21

Weightlifting

Metcon (Weight)

4 Sets:
8 Mat Lengths Single Arm OH Walking Lunges

Notes:
Four Mats down with the Right then Four Mats back with the Left. Rest 2 minutes and repeat for a total of 4 Times.

Metcon

Metcon (Time)

3 Rounds:
400m Run
7 Power Cleans
7 Hang Squat Cleans
7 Jerks

RX 115/85
ADV RX 135/95

CrossFit WOD, June 10, 2021

PPLAdmin June 9, 2021

6/10/21

Metcon

Metcon (Time)

Active Recovery Day:
For Quality
800m Jog
5 minute any machine
25 Sit-ups

600m Jog
4 minutes any machine
25 Hollow Rocks

400m Jog
3 minutes any machine
25 V-ups

200m Jog
2 minutes any machine
25 Sti-ups

CrossFit WOD, June 9, 2021

PPLAdmin June 8, 2021

6/9/21

Weightlifting

Choose one, either OHS or Front Squat
Both are off the Rack

Overhead Squat (6 – 4 – 2)

2 Sets of
6 – 4 – 2

Add weight each set. For example.
1×6 @ 70%
1×4 @ 75%
1×2 @ 80%
then repeat

Rest 2 minutes between sets.

Front Squat (6 – 4 – 2)

Same as OHS

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18
Buy-In 2,000/1800m Row
Max Rounds of the Time Remaining:
2 Power Snatches
4 OHS (115/85)
8 Box Jumps or Step-ups (24/20")

ADV RX
Box (30/24")
Barbell (135/95)

Scale
2 Power Cleans into 4 Front Squats

CrossFit WOD, June 8, 2021

PPLAdmin June 7, 2021

6/8/21

Gymnastics

Metcon (Time)

3 x 10
Kipping HSPU

ADV RX
Strict HSPU

*They do not need to be unbroken

Rest 2 minutes Between Sets

Scaling
3 x 10 Single Arm DB Strict Press

Metcon (Time)

3 x 8 Mat Lengths HSwalks

Rest 2 minutes between sets

Scaling
3 x 3 Wall walks
or
3 x 10 Push-ups

Metcon

Metcon (Time)

Partner WOD
5 Rounds:
24/18 Cal Bike
200m Run
24 T2B

CrossFit WOD, June 7, 2021

PPLAdmin June 6, 2021

6/7/21

Weightlifting

Back Squat (3 sets of: 8-6-4 )

Back Squat Waves
Wave 1
Set 1 – 8 reps @ 75%
Set 2 – 6 reps @ 80%
Set 3 – 4 reps @ 85%

Wave 2
Set 1 – 8 reps @ 75 %
Set 2 – 6 reps @ 80%
Set 3 – 4 reps @ 85%

Wave 2
Set 1 – 8 reps @ 75%
Set 2 – 6 reps @ 80%
Set 3 – 4 reps @ 85%

Metcon

WOD

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