WOD
No WOD available
CrossFit WOD, May 26, 2021
PPLAdmin
May 25, 2021
5/26/21
Metcon
Metcon
100m Run
rest :30 sec
200m Run
rest 1 minute
400m run
rest 2 minutes
600m Run
rest 3 minutes
800m Run
rest 4 minutes
1 mile Run
rest :30 sec
200m Run
rest 1 minute
400m run
rest 2 minutes
600m Run
rest 3 minutes
800m Run
rest 4 minutes
1 mile Run
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15
10 Deadlifts 225/155
10 DB Push Press 50/35
10/7 Cal Bike
10 Deadlifts 225/155
10 DB Push Press 50/35
10/7 Cal Bike
CrossFit WOD, May 25, 2021
PPLAdmin
May 24, 2021
5/25/21
Weightlifting
Shoulder Press (6×3)
Build to a 3RM then do 5×3 at 90%
Push Jerk (5-5-4-4-4-4-3)
2×5 70%
1×4 80%
3×4 85%
1×3 70%
1×4 80%
3×4 85%
1×3 70%
Metcon
Metcon (Time)
5 Rounds
20/14 Cal Bike
8 S2OH 165/115
20/14 Cal Bike
8 S2OH 165/115
Rest 5 minutes
5 Rounds
15/11 Cal Bike
10 Bar Facing Burpees
CrossFit WOD, May 24, 2021
PPLAdmin
May 23, 2021
5/24/21
Reminder: Pre-Murph Pool party May 30th with volleyball/badminton/corn-hole at Shannon’s house this Sunday. Bring something to grill, drink and your game face!
Weightlifting
Back Squat (4×5 Climbing)
% 60 – 65 – 70 – 75
Front Squat (1×5 3×5)
1×5 60%
3×5 65%
3×5 65%
Metcon
Metcon (Time)
21-15-9
C2B
200m Run
C2B
200m Run
Directly Into…..
21-15-9
Push ups
200m Run
CrossFit WOD, May 22, 2021
PPLAdmin
May 21, 2021
5/22/21
Metcon
Metcon (Time)
Cash In: 800m Run
5 Rounds
2 Power Cleans
2 Squat Clean
2 Push Jerk
30 T2B
30 Box Jumps or Step ups
Cash Out: 800m Run
5 Rounds
2 Power Cleans
2 Squat Clean
2 Push Jerk
30 T2B
30 Box Jumps or Step ups
Cash Out: 800m Run
Split Reps and run together
ADV RX 155/105
RX 135/95
CrossFit WOD, May 21, 2021
PPLAdmin
May 20, 2021
5/21/21
Metcon
Metcon (AMRAP – Reps)
EOMOM Strict C2B
6×5
Minute: 0, 2, 4, 6, 8, 10
6×5
Minute: 0, 2, 4, 6, 8, 10
RX Strict Pull-ups
Metcon
Metcon (Time)
500/400m Row
21 Power Cleans
21 Push Jerks
500/400m Row
15 Power Cleans
15 Push Jerks
500/400m Row
9 Power Cleans
9 Push Jerks
21 Power Cleans
21 Push Jerks
500/400m Row
15 Power Cleans
15 Push Jerks
500/400m Row
9 Power Cleans
9 Push Jerks
ADV RX 135/95
RX 125/85
CrossFit WOD, May 20, 2021
PPLAdmin
May 19, 2021
5/20/21
Metcon
Metcon (Time)
600m Run
30 situps
400m Run
30 situps
200m Run
30 situps
30 situps
400m Run
30 situps
200m Run
30 situps
CrossFit WOD, May 19, 2021
PPLAdmin
May 18, 2021
5/19/31
Metcon
Metcon (Time)
Cash In: 750/600m Row
400m Run
50 DU
100/70 Cal Bike
50 DU
400m Run
Cash-Out 750/600m Row
400m Run
50 DU
100/70 Cal Bike
50 DU
400m Run
Cash-Out 750/600m Row
CrossFit WOD, May 18, 2021
PPLAdmin
May 17, 2021
5/18/21
Weightlifting
Shoulder Press (6×4 climbing)
Push Jerk (Weight)
3×5 76%
CrossFit WOD, May 17, 2021
PPLAdmin
May 16, 2021
5/17/21
Weightlifting
Back Squat (5-5-3-2-1-1)
1×5@67%
1×5@76%
1X3@81%
1×2@86%
1×1@95%
1×1@100%
1×5@76%
1X3@81%
1×2@86%
1×1@95%
1×1@100%
Front Squat (5-4-4-4)
1×5@65%
1×4@75%
1×4@80%
1×4@85%
1×4@75%
1×4@80%
1×4@85%
Metcon
Metcon (Time)
21-18-15-12-9
KBS 24/16kg
Lateral burpees over the KB
200m Run after every round
KBS 24/16kg
Lateral burpees over the KB
200m Run after every round
CrossFit WOD, May 15, 2021
PPLAdmin
May 14, 2021
5/15/21
Metcon (Time)
Partner WOD
5 Rounds:
50/36 Cal Bike
16 Hang Cleans
10 Push Jerks
40 Star Fish Sit-ups (10 per leg for each partner)
5 Rounds:
50/36 Cal Bike
16 Hang Cleans
10 Push Jerks
40 Star Fish Sit-ups (10 per leg for each partner)
ADV RX 155/105
RX 135/95
