WOD
No WOD available
CrossFit WOD, July 30, 2021
PPLAdmin
July 29, 2021
7/30/21
Metcon
Metcon (Time)
4 Rounds
500/400m Row
9 Deadlifts 275/185
18 Kipping HSPU
500/400m Row
9 Deadlifts 275/185
18 Kipping HSPU
Metcon
Metcon (Time)
400m Run
16 Mats Single KB Overhead Walking Lung 24/16kg
400m Run
16 Mats Single KB Overhead Walking Lung 24/16kg
16 Mats Single KB Overhead Walking Lung 24/16kg
400m Run
16 Mats Single KB Overhead Walking Lung 24/16kg
CrossFit WOD, July 29, 2021
PPLAdmin
July 28, 2021
7/29/21
Metcon
Metcon
10 Minutes any machine
into…
5 Rounds
20 Barbell Strict Press 45/35
20 Lunges
20 AbMat Sit-ups
into…
10 Minutes any machine
into…
5 Rounds
20 Barbell Strict Press 45/35
20 Lunges
20 AbMat Sit-ups
into…
10 Minutes any machine
CrossFit WOD, July 28, 2021
PPLAdmin
July 27, 2021
7/28/21
Metcon
Metcon (Time)
For Time:
75 T2B
75 T2B
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
10 Lateral Barbell Burpees, 1 Round of "Macho Man"
10 Lateral Barbell Burpees, 2 Round of "Macho Man"
10 Lateral Barbell Burpees, 3 Round of "Macho Man"
10 Lateral Barbell Burpees, 4 Round of "Macho Man"
…..continue adding 1 Round of Macho Man
10 Lateral Barbell Burpees, 1 Round of "Macho Man"
10 Lateral Barbell Burpees, 2 Round of "Macho Man"
10 Lateral Barbell Burpees, 3 Round of "Macho Man"
10 Lateral Barbell Burpees, 4 Round of "Macho Man"
…..continue adding 1 Round of Macho Man
Barbell
ADV RX 155/105
RX 135/95
CrossFit WOD, July 27, 2021
PPLAdmin
July 26, 2021
7/27/21
Gymnastics
Metcon (2 Rounds for reps)
On the 2:00 x 3 Sets:
Max Strict HSPU
Max Strict HSPU
Directly into…..
On the 2:00 x 3 Sets:
Max Ring Push-ups
Metcon
Metcon (Time)
3 Rounds
30/24 Cal Row
200m Run
30/24 Cal Bike
200m Run
30/24 Cal Row
200m Run
30/24 Cal Bike
200m Run
CrossFit WOD, July 26, 2021
PPLAdmin
July 25, 2021
7/26/21
Weightlifting
Super Set – Complete your back sqaut and go directly into the Front Squat. Take 2 minutes rest between sets.
Back Squat (6-5-4)
Set 1&2 70%
Set 3 75%
Set 3 75%
Based off of 5 RM
Front Squat (3×5 Climbing)
Set 1 65%
Set 2 70%
Set 3 75%
Set 2 70%
Set 3 75%
Metcon
Snake Bite (Time)
21-15-9:
Squat Snatch, 95/65
CTB Pull-Ups
Squat Snatch, 95/65
CTB Pull-Ups
CrossFit WOD, July 24, 2021
PPLAdmin
July 23, 2021
7/24/21
Metcon
Metcon (Time)
Partner
For Time:
30 Squat Cleans, 200 Meter Run
24 Squat Cleans, 200 Meter Run
18 Squat Cleans, 200 Meter Run
12 Squat Cleans, 200 Meter Run
12 Push Jerks, 200 Meter Run
18 Push Jerks, 200 Meter Run
24 Push Jerks, 200 Meter Run
30 Push Jerks, 200 Meter Run
For Time:
30 Squat Cleans, 200 Meter Run
24 Squat Cleans, 200 Meter Run
18 Squat Cleans, 200 Meter Run
12 Squat Cleans, 200 Meter Run
12 Push Jerks, 200 Meter Run
18 Push Jerks, 200 Meter Run
24 Push Jerks, 200 Meter Run
30 Push Jerks, 200 Meter Run
Barbell: 115 / 85 lb
CrossFit WOD, July 23, 2021
PPLAdmin
July 22, 2021
7/23/21
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
30 Single DB Alternating Power Snatches (50 / 35 lb)
30/24 Cal Bike
30 T2B
30 Single DB Box Step-ups (24"/20")
30 Single DB Alternating Power Snatches (50 / 35 lb)
30/24 Cal Bike
30 T2B
30 Single DB Box Step-ups (24"/20")
Gymnastics
Metcon
Gymnastics Practice
Not for Time
30-25-20-15-10:
Heavy Russian Kettlebell Swings
*After Each Set: 4-8 Mat length Handstand Walk
Not for Time
30-25-20-15-10:
Heavy Russian Kettlebell Swings
*After Each Set: 4-8 Mat length Handstand Walk
CrossFit WOD, July 22, 2021
PPLAdmin
July 21, 2021
7/22/21
Metcon
Metcon (Time)
For Quality:
5-4-3-2-1
Minutes on Cardio Machine
…After Each Round
20 Hollow Rocks
20 Empty Barbell GM
20 Empty Barbell Strict Press
20 Banded Tricep Pull Downs
5-4-3-2-1
Minutes on Cardio Machine
…After Each Round
20 Hollow Rocks
20 Empty Barbell GM
20 Empty Barbell Strict Press
20 Banded Tricep Pull Downs
CrossFit WOD, July 21, 2021
PPLAdmin
July 20, 2021
7/21/21
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Front Squats (115 / 85 lb)
6 Burpee Box Jumps (24"/20")
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Front Squats (115 / 85 lb)
6 Burpee Box Jumps (24"/20")
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Front Squats (135 / 95 lb)
6 Burpee Box Jumps (24"/20")
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Front Squats (155 / 105 lb)
6 Burpee Box Jumps (24"/20")
ADV RX
R1 135/95
R2 155/105
R3 185/135
Metcon
Metcon (Time)
4 Sets for Quality:
8 Mat Lengths Single Dumbbell Overhead Walking Lunge
8 Mat Lengths Single Dumbbell Overhead Walking Lunge
4 mats with the right arm then back with the left arm 50/35
CrossFit WOD, July 20, 2021
PPLAdmin
July 19, 2021
7/20/21
Metcon
Metcon (Time)
For Time:
3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups
3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups
Directly Into…
1,500 Meter Row
Directly Into…
3 Rounds:
15 Deadlifts
10 Push Press
5 Bar Muscle-ups
Barbell: ADV RX 155/105 & RX 135 / 95 lb
