WOD

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CrossFit WOD, January 17, 2022

PPLAdmin January 16, 2022

1/17/22
Open gym 5:30 & 6:30AM
REGULAR HOURS THE REST OF THE DAY!

Gymnastics
Choose ring or bar MU or C2B
Metcon (AMRAP – Reps)
5 x 75% of max unbroken Ring MU
Metcon (AMRAP – Reps)
5 x 75% max unbroken bar MU
Metcon (AMRAP – Reps)
5 x 75% max unbroken C2B

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
5 Handstand Push-ups
10 Alternating Pistols
15 Pull-ups

Every 5 Minutes [Starting at 0:00]:
500 Meter Row

*Pick up where you left off

RX
DB push press
Air Squats

CrossFit WOD, January 15, 2022

PPLAdmin January 14, 2022

1/15/22

Metcon
Metcon (Time)
Partner WOD
3 Rounds For Time:
2,000m Row
10 Rope Climbs
1 Mile Run

Split row and rope Climbs and run together

RX 15 Pull-ups per person

CrossFit WOD, January 14, 2022

PPLAdmin January 13, 2022

1/14/22

Weightlifting
Squat Clean and Jerk (5×3, 1×2, 3×1)
1×3 40%
1×3 50%
1×3 60%
2×3 75%
1×2 80%
1×1 85%
2×1 80-90%

Metcon
Metcon (Time)
10 Double DB Thrusters
10 DB-Facing Burpees
10 Double DB Hang Power Clean & Jerk
10 DB-Facing Burpees
10 Alternating Single DB Hang Power Snatches
10 DB-Facing Burpees
10 Double DB Push-Press
10 DB-Facing Burpees
10 Double DB Devils Press

ADV RX 50/35
RX 35/20

CrossFit WOD, January 13, 2022

PPLAdmin January 12, 2022

1/13/22

Metcon
Metcon (Time)
Partner WOD
3 Rounds For Time:
1,000m Row
1 Mile Run

Split the Row and Run together

If you don’t want to run
3 Rounds For Time:
100 Cal Bike
2000m Row

Split the calories on the bike and Row together.

CrossFit WOD, January 12, 2022

PPLAdmin January 11, 2022

1/12/21

Weightlifting
Back Squat (4 x 5, 1 x 5+)
4 x 5 @70%
1 x 5+ @70%

1 – 3 minutes btw sets

For the final set complete 5 or more unbroken squats. Leave 2-3 reps in the tank.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 12
3 DB Front Squat 50/35 lb’s
3 C2B
3 Box Jumps
6 DB Front Squat 50/35 lb’s
6 C2B
6 Box Jumps
9 DB Front Squat 50/35 lb’s
9 C2B
9 Box Jumps
……continue to add 3 reps each round

RX PULL-UPS

Goal is 5+ Rounds

CrossFit WOD, January 11, 2022

PPLAdmin January 10, 2022

1/11/22

Weightlifting
Shoulder Press (4×5, 1×5+)
4 x 5 70%
1 x 5+ 70%

Complete 4 sets of 5 unbroken strict presses from the rack. For the final set, complete 5 or more unbroken strict presses. This is essentially a "near max set." Leave 2-3 reps in the tank.

Metcon
Metcon (Time)
For Time:
5 Rounds
25 DU
500m Row OR 400m Run
HSWALK 8 Mat lengths

RX 4 Wall Walks per round

CrossFit WOD, January 10, 2022

PPLAdmin January 9, 2022

1/10/22

Gymnastics
Choose one of the movements
Metcon (AMRAP – Reps)
5 x 70% max Ring MU unbroken
Metcon (AMRAP – Reps)
5 x 70% max Bar MU unbroken
Metcon (AMRAP – Reps)
5 x 70% Max Strict Pull-ups unbroken

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
1 Deadlift 305/215
10 T2B
15 Bar-Facing Burpees

RX 275/185

CrossFit WOD, January 8, 2022

PPLAdmin January 7, 2022

1/8/21

Metcon
Metcon (Time)
Partner WOD For Time:
30 – 24 – 18:
Thrusters 95 / 65 lb
T2B

24 – 18 – 12
Thrusters 115 / 85 lb
8 – 6 – 4 Rope Climbs

18 – 12 – 6
Thrusters 135 / 95 lb
Burpees
Pull-ups

In place of rope climbs
12 – 10 – 8 (pull-ups each person)

CrossFit WOD, January 7, 2022

PPLAdmin January 6, 2022

1/7/21

Weightlifting
Choose squat snatch or squat clean
Squat Snatch (Weight)
Based Off 1RM Squat Snatch]
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
2 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%

Rest 1-3 Minutes Between All Sets.

Squat Clean (Weight)
Based Off 1RM Squat Clean]
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
2 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%

Rest 1-3 Minutes Between All Sets.

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