WOD
No WOD available
CrossFit WOD, June 2, 2021
PPLAdmin
June 1, 2021
6/2/21
Weightlifting
Shoulder Press (5×3)
90% of your 3RM from last week
Push Jerk (5 – 4 – 3 – 3 – (3×2))
1×5 70%
1×4 75%
1×3 80%
1×3 85%
3×2 90%
1×4 75%
1×3 80%
1×3 85%
3×2 90%
Metcon
Metcon (Time)
Calorie Bike
40/30 – 35/26 – 30/23 – 25/18
Squat Clean
8 – 7 – 6 – 5
40/30 – 35/26 – 30/23 – 25/18
Squat Clean
8 – 7 – 6 – 5
ADV RX
R1 & R2 135/95
R3 & R4 165/115
RX
R1 & R2 125/85
R3 & R4 135/95
CrossFit WOD, June 1, 2021
PPLAdmin
May 31, 2021
6/1/21
Weightlifting
Back Squat (Weight)
1×5 55%
1×3 65%
1×2 75%
1×2 85%
1×3 65%
1×2 75%
1×2 85%
Front Squat (Weight)
1×5 65%
1×4 75%
1×4 80%
1×4 85%
1×4 75%
1×4 80%
1×4 85%
Metcon
Metcon (Time)
4 Rounds
15/12 Cal Row
12/9 Cal Bike
15 sit-ups
15/12 Cal Row
12/9 Cal Bike
15 sit-ups
CrossFit WOD, May 31, 2021
PPLAdmin
May 30, 2021
Murph
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
CrossFit WOD, May 29, 2021
PPLAdmin
May 28, 2021
5/29/21
Murph Monday. Please sign up to class. We have 3 classes to fill
8am-9am-10am with a BBQ to follow along with Eli engagement celebration.
8am-9am-10am with a BBQ to follow along with Eli engagement celebration.
Metcon
Metcon (Time)
Partner WOD:
5 Rounds
60/42 Cal Bike
24 DL
18 hang cleans
5 Rounds
60/42 Cal Bike
24 DL
18 hang cleans
165/115
CrossFit WOD, May 28, 2021
PPLAdmin
May 27, 2021
5/28/21
Metcon
Metcon (Time)
3 Rounds
25 T2B
12 Jerks 185/125
Cash out: 1 mile Run
25 T2B
12 Jerks 185/125
Cash out: 1 mile Run
RX 165/115
CrossFit WOD, May 27, 2021
PPLAdmin
May 26, 2021
5/27/21
Metcon
Metcon (Time)
5 rounds
20 Abmat sit-ups
200m Run
20 Air Squats
200m Run
20 Abmat sit-ups
200m Run
20 Air Squats
200m Run
CrossFit WOD, May 26, 2021
PPLAdmin
May 25, 2021
5/26/21
Metcon
Metcon
100m Run
rest :30 sec
200m Run
rest 1 minute
400m run
rest 2 minutes
600m Run
rest 3 minutes
800m Run
rest 4 minutes
1 mile Run
rest :30 sec
200m Run
rest 1 minute
400m run
rest 2 minutes
600m Run
rest 3 minutes
800m Run
rest 4 minutes
1 mile Run
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15
10 Deadlifts 225/155
10 DB Push Press 50/35
10/7 Cal Bike
10 Deadlifts 225/155
10 DB Push Press 50/35
10/7 Cal Bike
CrossFit WOD, May 25, 2021
PPLAdmin
May 24, 2021
5/25/21
Weightlifting
Shoulder Press (6×3)
Build to a 3RM then do 5×3 at 90%
Push Jerk (5-5-4-4-4-4-3)
2×5 70%
1×4 80%
3×4 85%
1×3 70%
1×4 80%
3×4 85%
1×3 70%
Metcon
Metcon (Time)
5 Rounds
20/14 Cal Bike
8 S2OH 165/115
20/14 Cal Bike
8 S2OH 165/115
Rest 5 minutes
5 Rounds
15/11 Cal Bike
10 Bar Facing Burpees
CrossFit WOD, May 24, 2021
PPLAdmin
May 23, 2021
5/24/21
Reminder: Pre-Murph Pool party May 30th with volleyball/badminton/corn-hole at Shannon’s house this Sunday. Bring something to grill, drink and your game face!
Weightlifting
Back Squat (4×5 Climbing)
% 60 – 65 – 70 – 75
Front Squat (1×5 3×5)
1×5 60%
3×5 65%
3×5 65%
Metcon
Metcon (Time)
21-15-9
C2B
200m Run
C2B
200m Run
Directly Into…..
21-15-9
Push ups
200m Run
CrossFit WOD, May 22, 2021
PPLAdmin
May 21, 2021
5/22/21
Metcon
Metcon (Time)
Cash In: 800m Run
5 Rounds
2 Power Cleans
2 Squat Clean
2 Push Jerk
30 T2B
30 Box Jumps or Step ups
Cash Out: 800m Run
5 Rounds
2 Power Cleans
2 Squat Clean
2 Push Jerk
30 T2B
30 Box Jumps or Step ups
Cash Out: 800m Run
Split Reps and run together
ADV RX 155/105
RX 135/95
