WOD
No WOD available
CrossFit WOD, May 14, 2021
PPLAdmin
May 13, 2021
5/14/21
Metcon
Metcon (AMRAP – Reps)
EMOM x 10
2 Box Jumps (30/24")
5 Strict C2B
2 Box Jumps (30/24")
5 Strict C2B
RX Strict Pull-ups
Metcon
Metcon (Time)
For Time:
200m Run
20 OHS 135/95
400m Run
50 C2B
400m Run
20 OHS 135/95
200m Run
200m Run
20 OHS 135/95
400m Run
50 C2B
400m Run
20 OHS 135/95
200m Run
Pull-ups
CrossFit WOD, May 13, 2021
PPLAdmin
May 12, 2021
5/13/21
Metcon
Metcon (AMRAP – Reps)
Cash In 400m Run
5 minute Bike
5 minute Row
8 Bicep Curls 45/35
35 Situps
4 minute Bike
4 minute Row
8 Bicep Curls 45/35
35 Sit-ups
3 minute Bike
3 minute Row
8 Bicep Curls
35 Sit-ups
Cash-out 400m Run
Empty Barbell
Total Calories
CrossFit WOD, May 12, 2021
PPLAdmin
May 11, 2021
5/12/21
Metcon
Metcon (Time)
50 Wallballs (20/14)
12 Deadlifts 185/135
12 Lateral Burpees
35 Wallballs (20/14)
9 Deadlifts 225/155
9 lateral burpees
20 Wallballs (20/14)
6 Deadlifts 275/185
6 LaterL Burpees
12 Deadlifts 185/135
12 Lateral Burpees
35 Wallballs (20/14)
9 Deadlifts 225/155
9 lateral burpees
20 Wallballs (20/14)
6 Deadlifts 275/185
6 LaterL Burpees
CrossFit WOD, May 11, 2021
PPLAdmin
May 10, 2021
5/11/21
Women’s group at Angie’s tonight 7:30 chapters 5&6
CrossFit WOD, May 10, 2021
PPLAdmin
May 9, 2021
5/10/21
Our annual Murph workout and BBQ is just around the corner Monday May 31st. This year our BBQ will have a little added celebration for Eli Joy’s engagement. FYI we would like to pass around a little donation box to help them start the next chapter.
Weightlifting
Back Squat (6-6-3-2)
1×6 67%
1×6 76%
1×3 86%
1×2 90%
1×6 76%
1×3 86%
1×2 90%
Front Squat (5-4-4-4)
1×5 65%
1×4 75%
2×4 80%
1×4 75%
2×4 80%
Metcon
Metcon (Time)
5 Rounds For Time:
7 Snatches
14 Box Jumps or Step Ups
7 Snatches
14 Box Jumps or Step Ups
Box 24/20"
Barbell 115/85
CrossFit WOD, May 8, 2021
PPLAdmin
May 7, 2021
5/8/21
Metcon
Metcon (AMRAP – Reps)
6 Rounds
Min 1: 40 DU
Min 2: 5 Cleans (135/95)
Min 3: 15/12 Cal Row
Min 4: Rest
Min 5: 10 V-Ups
Min 1: 40 DU
Min 2: 5 Cleans (135/95)
Min 3: 15/12 Cal Row
Min 4: Rest
Min 5: 10 V-Ups
Total reps and RX if you are able to do all the reps every round and weight.
CrossFit WOD, May 7, 2021
PPLAdmin
May 6, 2021
5/7/21
Metcon
Metcon (Time)
10 Rounds
3 Ring MU
6 Front Squats (155/105)
Rounds 1-5 (200m Run)
Rounds 6-10 (12/9 Cal Bike)
3 Ring MU
6 Front Squats (155/105)
Rounds 1-5 (200m Run)
Rounds 6-10 (12/9 Cal Bike)
RX: Bar MU
Scale MU with:
3 Hang Clean and Jerks
CrossFit WOD, May 6, 2021
PPLAdmin
May 5, 2021
5/6/21
Metcon
Metcon (Time)
2,000m Row
100 Cal Bike
100 Cal Bike
Break it down in any order
CrossFit WOD, May 5, 2021
PPLAdmin
May 4, 2021
5/5/21
No Scultp or MoFlow this Sunday!
Metcon
Metcon (Time)
3 Rounds of
10/7 Cal Bike
10 C2B
10 Thrusters
10/7 Cal Bike
10 C2B
10 Thrusters
Directly into…..
3 Rounds of
10 Thrusters
10 C2B
200m Run
ADV RX 115/85
RX 95/65
Core work
Metcon
3 Rounds
1:00 Front Plank
10 Hollow Rocks
10 Side crunches each side
10 Alternating V-ups
30 Flutter Kicks
10 Supermans
1:00 Front Plank
10 Hollow Rocks
10 Side crunches each side
10 Alternating V-ups
30 Flutter Kicks
10 Supermans
CrossFit WOD, May 4, 2021
PPLAdmin
May 3, 2021
5/4/21
Weightlifting
Shoulder Press (6-6-6-6 across)
build to a heavy set of 6 then do 4×6 across
Push Press (10-8-8-6-6-6)
1×10 60%
1×8 66%
1×8 72%
3×6 75%
1×8 66%
1×8 72%
3×6 75%
Metcon
Metcon (Time)
Partner WOD
Bike 76/50 – 60/42 – 48/32
T2B 50 – 40 – 30
Deadlift 20 – 16 – 10 (245/175)
Bike 76/50 – 60/42 – 48/32
T2B 50 – 40 – 30
Deadlift 20 – 16 – 10 (245/175)
Split Reps
Pre "Murph" Pool Party with corn-hole, volleyball, badminton, Sunday May 30th 1pm until….. at Shannon’s house. All are welcome!
Monday May 31st We will Honor the men and women in the military with our annual "Murph" workout…… BBQ to follow and congratulating Eli on his next chapter with his Fiance. Bring the family, some chairs, a side dish to share and we will provide the burgers and dogs.