WOD

No WOD available

CrossFit WOD, January 28, 2022

PPLAdmin January 27, 2022

1/28/22

Metcon
Metcon (Time)
3 Rounds For Time
9 Squat Snatches 135/95
15 Bar Facing Burpees
21 T2B

RX Squat Cleans

Weightlifting
Clean and Jerk (Weight)
4×3 climbing start around 40% and work up to 75%

3×1 climbing between 75% to 85%

CrossFit WOD, January 26, 2022

PPLAdmin January 25, 2022

1/26/22

Metcon
Metcon (AMRAP – Reps)
AMRAP X 20
Max Calories on the Bike

Every 5 minutes (starting on the 0:00)
400m Run or Row
50 DU

Weightlifting
Deadlift (5 – 3 – 2 – 1 – 1 – max reps)
1×5 50%
1×3 60%
1×2 70%
1×1 75%
1×1 80%
1x max reps 85%

Extra work if you want an after WOD
Metcon
5 Sets
1 L-sit Rope Climb
1 Legless Rope Climb
1 Regular Rope Climb

Rest 2-3 minutes between sets

CrossFit WOD, January 25, 2022

PPLAdmin January 24, 2022

1/25/22

Metcon
Metcon (Time)
3 Rounds For Time:
10 Squat Cleans 135 / 95 lb
10 Push Jerks 135 / 95 lb

Weightlifting
Shoulder Press (5-3-2-1-1 Climbing)

Optional Extra Strength Work
Metcon
No measure
21-15-9
Alternating Pistols
Ring Dips

CrossFit WOD, January 24, 2022

PPLAdmin January 23, 2022

1/24/22

Metcon
Metcon (AMRAP – Reps)
On the Minute x 10 Rounds:
6 C2B
6 Box Jumps
Max Dumbbell Snatches 50 / 35 lb

RX pull-ups

Weightlifting
Clean and Jerk (Weight)
4×3 climbing start around 40% and work up to 75%

3×1 climbing between 75% to 85%

CrossFit WOD, January 22, 2022

PPLAdmin January 21, 2022

1/22/22

Metcon
Metcon (Time)
Partner WOD

200 DU

4 Rounds:
20 Burpees
20 Wallballs 20/14

200 DU

4 Rounds:
20 Burpees
20 Wallballs

200 DU

CrossFit WOD, January 21, 2022

PPLAdmin January 20, 2022

1/21/22

Metcon
Metcon (Time)
For Time:
1-2-3-4-5-6-7-8-9-10 HSPU
10-9-8-7-6-5-4-3-2-1 Deadlifts 225 / 155 lb

ADV RX deficit HSPU (45lb/25lb plates)

CrossFit WOD, January 20, 2022

PPLAdmin January 19, 2022

1/20/21

Metcon
Metcon (AMRAP – Rounds and Reps)
5 Rounds
1 minute Bike
1 minute Row
1 minite situps
1 minute weighted twists

….then….

2 Rounds
1 minute pigeon stretch each side
1 minute pike
1 minute frog

CrossFit WOD, January 19, 2022

PPLAdmin January 18, 2022

1/19/22

Metcon
Metcon (AMRAP – Reps)
AMRAP X 10
10 Single DB Snatches
10 Double DB thruster
10 C2B

While partner A is working partner B is accumulating calories on the Bike. Switch whenever needed.

DB RX & MASTERS 50/35 (Click ADV RX)
SCALED 35/20 and Pull-ups (Click RX)

Score is Rounds and reps plus add calories on the Bike to Reps

Rest 2 minutes

Metcon (AMRAP – Reps)
AMRAP X 2
Cleans 205/155 Click ADV RX

Masters Scaled click RX
155/105

CrossFit WOD, January 18, 2022

PPLAdmin January 17, 2022

1/18/22

Metcon (Time)
Partner WOD
2000m row
100 T2B
100 Wallballs

Split reps and complete each movement before moving on to the next.

15 min time cap

Any reps you have let will be added to your time.

This is a potential BOTLV WOD

Metcon
Metcon (Time)
For Time:
50 Dead lifts 115/85 95/65
50 Synchronized Bar Facing Burpees
50 Hang Snatches 115/85 95/65

RX 115/85 (click ADV RX)
MASTERS & SCALED 95/65 (click RX)

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