WOD
No WOD available
CrossFit WOD, November 27, 2021
PPLAdmin
November 26, 2021
11/27/21
Metcon
Metcon (Time)
Partner WOD
For Time:
800m Row
800m Run
30 Hang Clean & Jerks 135/95
800m Row
800m Run
30 Push Jerks 135/ 95
800m Row
800m Run
30 Hang Cleans 135/95
For Time:
800m Row
800m Run
30 Hang Clean & Jerks 135/95
800m Row
800m Run
30 Push Jerks 135/ 95
800m Row
800m Run
30 Hang Cleans 135/95
Split Reps and Meters and Run together
CrossFit WOD, November 26, 2021
PPLAdmin
November 25, 2021
11/26/21
Metcon
Metcon (Time)
Partner WOD
5 Rounds For Time:
400m Row
30 Alternateing DB Snatches 50/35
30 Cal Bike
4 Rope Climbs
5 Rounds For Time:
400m Row
30 Alternateing DB Snatches 50/35
30 Cal Bike
4 Rope Climbs
RX 6 C2B per person
Split the work
CrossFit WOD, November 25, 2021
PPLAdmin
November 24, 2021
11/25/21
Happy Thanksgiving
Metcon
Turkey Day (Time)
Team of 3 For Time:
1 mile Run
75 Push-ups (25 each)
4K Row
75 push-ups (25 each)
1 mile Run
1 mile Run
75 Push-ups (25 each)
4K Row
75 push-ups (25 each)
1 mile Run
CrossFit WOD, November 24, 2021
PPLAdmin
November 23, 2021
11/24/21
Weightlifting
Deadlift (Weight)
4 Sets of 10 @ 60% of 1RM Deadlift
Metcon
Metcon (Time)
3 Rounds For Time:
250/200 Row + 3 Power Cleans
500/450 Row + 5 Power Cleans
800/750m Row + 7 Power Cleans
250/200 Row + 3 Power Cleans
500/450 Row + 5 Power Cleans
800/750m Row + 7 Power Cleans
Barbell: 155 / 105 lb
CrossFit WOD, November 23, 2021
PPLAdmin
November 22, 2021
11/23/21
Weightlifting
Shoulder Press (Weight)
5 Sets of 10 @ 60% of 1RM Strict Press
Metcon
Metcon (Time)
27-21-15-9:
Box Jump Overs or step overs (24"/20")
Thrusters 95 / 65 lb
Box Jump Overs or step overs (24"/20")
Thrusters 95 / 65 lb
CrossFit WOD, November 20, 2021
PPLAdmin
November 19, 2021
11/20/21
Metcon
Metcon (Time)
Partner WOD
1 Round of:
10 BMU
40 Hang Power Cleans 155 / 105 lb
400m Run
1 Round of:
10 BMU
40 Hang Power Cleans 155 / 105 lb
400m Run
Then…..
1 Round of:
10 BMU
30 Hang Power Cleans 155 / 105 lb
400m Run
Then…/:/
1 Round of:
10 BMU
20 Hang Power Cleans 155 / 105 lb
400m Run
RX 5 C2B + 10 push-ups per person
CrossFit WOD, November 19, 2021
PPLAdmin
November 18, 2021
11/19/21
Next Weeks Schedule:
Monday 22nd Regular hours
Tuesday 23rd Regular hours
Wednesday 24th 5:30am 6:30am 8:30am
Thursday 25th 8:30am
Friday 26th 8:30am 9:30am
Saturday 8:30am & 9:30am
Monday 22nd Regular hours
Tuesday 23rd Regular hours
Wednesday 24th 5:30am 6:30am 8:30am
Thursday 25th 8:30am
Friday 26th 8:30am 9:30am
Saturday 8:30am & 9:30am
If anyone has any issues or concerns with the schedule please feel free to speak to Jill or Eric. We are happy to try and accommodate you.
Metcon
Metcon (AMRAP – Reps)
AMRAP 13:
3 Strict Ring Dips
20 Double Unders
3 Dumbbell Snatches
3 Strict Ring Dips
20 Double Unders
6 Dumbbell Snatches
3 Strict Ring Dips
20 Double Unders
9 Dumbbell Snatches
…
[Add 3 Dumbbell Snatches Per Round]
3 Strict Ring Dips
20 Double Unders
3 Dumbbell Snatches
3 Strict Ring Dips
20 Double Unders
6 Dumbbell Snatches
3 Strict Ring Dips
20 Double Unders
9 Dumbbell Snatches
…
[Add 3 Dumbbell Snatches Per Round]
Dumbbell: 50 / 35 lb
Metcon (AMRAP – Reps)
EMOM X 4
4 Mat Lengths HSWalk
4 Mat Lengths HSWalk
– Rest 2 Minutes
EMOM x 4
4 Mat Lengths HSWalk
Metcon
CrossFit WOD, November 6, 2021
PPLAdmin
November 5, 2021
11/6/21
Metcon
Metcon (Time)
For Time
Partner WOD
2 Rounds:
30 Cleans (135/95)
50 Burpees
800m Run
10 Rope climbs
800m Run
50 Burpees
Partner WOD
2 Rounds:
30 Cleans (135/95)
50 Burpees
800m Run
10 Rope climbs
800m Run
50 Burpees
Split reps run together
RX: (115/85) & Pull-ups in place of rope climbs = 15 per person
