WOD

No WOD available

CrossFit WOD, July 7, 2021

PPLAdmin July 6, 2021

7/7/21

CrossFit WOD, July 6, 2021

PPLAdmin July 5, 2021

7/6/21

Weightlifting

We will be building on these squats for the coming weeks. Super set means that we’ll complete the back squat, quickly change out weights (if needed) and then complete the Front Squat. There is little to no rest between the front and back squats but we will rest for 2:00 before completing the next super set.
All percentages are based on 5RM Back Squat (both front and back squat barbells)
Set 1:
10 Back Squats @65%
5 Front Squats @65%

Set 2:
8 Back Squats @70%
5 Front Squats @65%

Set 3:
6 Back Squats @75%
5 Front Squats @65%

Back Squat (10@65%, 8@70%, 6@75%)

Front Squat (5@65%, 5@65%, 5@65%)

Metcon

Partner rowboat (Time)

Partner WOD
3RFT:
500m Row
400m Run
Rest 3:00 between rounds

Partner A starts on the row while partner B starts on the run then switch. One round is complete once both run and row. The 3:00 rest starts when the last person finishes.

CrossFit WOD, July 5, 2021

PPLAdmin July 4, 2021

7/5/21

NO AFTERNOON CLASS
ONLY 8:30AM and 9:30AM

Weightlifting

Split Jerk (8 x 1 climbing EMOM)

Off the rack

Metcon

Metcon (Time)

10 Rounds
5 Squat Cleans 155/105
10/7 Cal Bike

RX 135/95

CrossFit WOD, July 3, 2021

PPLAdmin July 2, 2021

7/3/21

Metcon

Metcon (Time)

2 Rounds
400m Run, 40 Power Snatches
50/40 Cal Bike, 8 Rope Climbs
400m Run 40 Bar Facing Burpees

ADV RX 95/65 Synchronized Burpees
RX 75/55 and split burpees one person working at a time

CrossFit WOD, July 2, 2021

PPLAdmin July 1, 2021

7/2/21

Weightlifting

Clean and Jerk (1 x 1 work to a heavy single)

Metcon

Metcon (Time)

Partner WOD
60 DU
20 Wallballs
40 C2 B
60 DU
40 Wallballs
30 C2B
60 DU
60 Wallballs
18 C2B

RX
Wallballs 20/14
Pull-ups

ADV RX
Wallballs 30/20
C2B

CrossFit WOD, July 1, 2021

PPLAdmin June 30, 2021

7/1/21

Metcon

Metcon (AMRAP – Reps)

45 Minute any machine

Score is calories

CrossFit WOD, June 30, 2021

PPLAdmin June 29, 2021

6/30/21

Weightlifting

Metcon (Time)

For Time:
15 Squat Cleans 135/95
12 Squat Cleans 155/105
9 Squat Cleans 185/135

Time Cap 12 Minutes

Metcon

Metcon (Time)

Partner WOD
For Time:
4 Rounds
24/18 Cal Bike
18 Strict HSPU
12 Front Squats 165/115

RX Kipping HSPU and 135/95

Extra Gymnastics Work

Metcon (Time)

5 Rounds
20 GHD Sit-ups
2 Rope Climbs

CrossFit WOD, June 29, 2021

PPLAdmin June 28, 2021

6/29/21

Gymnastics

Metcon (Time)

For Time:
10 T2B
8 Mat Lengths HSWalks
20 T2B
7 Mat Lengths
30 T2B
6 Mat Lengths

Time Cap 10 Minutes

Metcon

Metcon (Time)

On the 7:00 x 3 Rounds:

200m Run, 9 Double DB Burpee DL

200m Run, 7 Double DB Burpee Power Cleans

200m Run, 5 Double DB Burpee Power Clean & Jerk

DB 50/35

You will have 7 minutes to complete all the work listed
Your score will be the slowest of your 3 Rounds
Rounds begin on the 0:00-7:00-14:00
Goal is to complete in 6 minutes for a 1 minute recovery

CrossFit WOD, June 28, 2021

PPLAdmin June 27, 2021

6/28/21

Women’s group this Tuesday 6PM Jill’s house.

MoFlow Monday 6:30pm and Thursday 7:30AM

Weightlifting

We will be building on these squats for the coming weeks. Super set means that we’ll complete the back squat, quickly change out weights (if needed) and then coplete the Front Squat. There is little to no rest between the front and back squats but we will rest for 2:00 before completing the next super set.
All percentages are based on 5RM Back Squat (both front and back squat barbells)
Set 1:
10 Back Squats @60%
5 Front Squats @60%

Set 2:
8 Back Squats @65%
5 Front Squats @60%

Set 3:
6 Back Squats @70%
5 Front Squats @65%

Back Squat (Weight)

Front Squat (Weight)

Metcon

Metcon (Time)

For Time:
4 Rounds
500m Row
6 Bar MU
10 Thrusters 115/85

RX C2B and barbell 95/65

CrossFit WOD, June 26, 2021

PPLAdmin June 25, 2021

6/26/21

Metcon

Metcon (Time)

Partner WOD
20 Power Clean and Jerks
800m Row
50 T2B
800m Row
50 T2B
800m Row
20 Power Clean and Jerks

ADV RX 155/105
RX 135/95

WOD

FIND US ON FACEBOOK