WOD
No WOD available
CrossFit WOD, April 12, 2021
PPLAdmin
April 11, 2021
4/12/21
Weightlifting
Back Squat (5 Sets)
Front Squat (4 Sets)
1×5 60%
1×5 70%
2×5 75%
1×5 70%
2×5 75%
CrossFit WOD, April 10, 2021
PPLAdmin
April 9, 2021
4/10/21
Metcon
Metcon (Time)
Partner WOD
5 Rounds
6 Front Squats 165/115
24/18 Cal Bike
20 C2B
5 Rounds
6 Front Squats 165/115
24/18 Cal Bike
20 C2B
RX
135/95
Pull-ups
Split reps
CrossFit WOD, April 9, 2021
PPLAdmin
April 8, 2021
4/9/21
Core work
Metcon
5 Rounds
10 V-ups
10 Hollow Rocks
200m Row
10 V-ups
10 Hollow Rocks
200m Row
Metcon
Metcon (Time)
3 Rounds
5 Bar MU
10 Over the Bar Burpees
15 Deadlifts 225/155
20 Wallballs 20/14
5 Bar MU
10 Over the Bar Burpees
15 Deadlifts 225/155
20 Wallballs 20/14
ADV RX
Ring MU
Wallball 30/20
Modified options for MU
10 C2B
10 Pull-ups
10 Ring Rows
CrossFit WOD, April 8, 2021
PPLAdmin
April 7, 2021
4/8/21
Metcon
Metcon
EMOM X 30
1st – 1:00 Row
2nd – 1:00 Plank
3rd – 1:00 Bike
4th 20 Russian KBS
5th 200m Run
1st – 1:00 Row
2nd – 1:00 Plank
3rd – 1:00 Bike
4th 20 Russian KBS
5th 200m Run
CrossFit WOD, April 7, 2021
PPLAdmin
April 6, 2021
4/7/21
Gymnastics
Metcon
4 Rounds
10 strict C2B
25 weighted Sit-ups
10 strict C2B
25 weighted Sit-ups
Metcon
Metcon (Time)
Partner WOD
5 Rounds
20Double DB Front Squat
20 Burpees over one DB
30/24 Cal Bike
Split reps in calories switch however you want.
5 Rounds
20Double DB Front Squat
20 Burpees over one DB
30/24 Cal Bike
Split reps in calories switch however you want.
DB 50/35
CrossFit WOD, April 6, 2021
PPLAdmin
April 5, 2021
4/6/21
Weightlifting
Front Squat (10-8-6-4 Climbing)
Metcon
Metcon (Time)
3 Rounds:
500m Row
21 T2B
12 Clean and Jerks 185/135
500m Row
21 T2B
12 Clean and Jerks 185/135
RX 155/105
CrossFit WOD, April 5, 2021
PPLAdmin
April 4, 2021
4/5/21
Weightlifting
Shoulder Press (4×10 DB Strict Press climbing)
Push Press (DB Push Press 3×10 across)
Metcon
Metcon (Time)
4 Rounds
10 Power cleans
10 Lateral Barbell Burpees
10 Front Squats
10 Power cleans
10 Lateral Barbell Burpees
10 Front Squats
135/95
CrossFit WOD, April 3, 2021
PPLAdmin
April 2, 2021
4/3/21
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP x 25
30 Hang Cleans
30 Front Squats
30 Push Press
200m Run
AMRAP x 25
30 Hang Cleans
30 Front Squats
30 Push Press
200m Run
*split reps run together
*Barbell Adv RX 135/95
RX 115/75
CrossFit WOD, April 2, 2021
PPLAdmin
April 1, 2021
4/2/20
Weightlifting
Choose either Snatch or Clean.
Power Snatch (5×3)
On the 2:00 x 5 sets:
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Hang Power Snatch
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Hang Power Snatch
Base % off of 1RM Power Snatch
LIGHT:
30%, 35%, 40%
Power Clean (5 x 3)
On the 2:00 x 5 sets:
1 Hang Clean Pull
1 Hang Clean High Pull
1 Hang Power Clean
1 Hang Clean Pull
1 Hang Clean High Pull
1 Hang Power Clean
Base % off of 1RM Power Clean
LIGHT:
30%, 35%, 40%
Metcon
Metcon (Time)
5 Rounds:
12 Box Jump Overs 30/24"
9 Snatches 135/95
6 Ring MU
12 Box Jump Overs 30/24"
9 Snatches 135/95
6 Ring MU
RX
Box 24/20"
Bar 115/85
Bar MU
CrossFit WOD, April 1, 2021
PPLAdmin
March 31, 2021
4/1/21
Metcon
Metcon
10 Rounds
1 Tall Cleans or Tall Snatch
1 high hang squat (at pockets)
1 hang squat below pockets
1 Snatch balance or Jerk
200 m Run
1 Tall Cleans or Tall Snatch
1 high hang squat (at pockets)
1 hang squat below pockets
1 Snatch balance or Jerk
200 m Run
Quality skill work not for time.
1×8 62%
1×6 67%
1×6 71%
1×6 76%