WOD
No WOD available
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
CrossFit WOD, May 3, 2021
PPLAdmin
May 2, 2021
5/3/21
Weightlifting
Back Squat (8-6-4-4)
1×8 62%
1×6 71%
1×4 81%
1×4 86%
1×6 71%
1×4 81%
1×4 86%
Front Squat (5-4-3-3)
1×5 70%
1×4 80%
1×3 85%
1×3 90%
1×4 80%
1×3 85%
1×3 90%
Metcon
Metcon (Time)
4 Rounds
400/350m Row
12 Lunges (Barbell either in front or back)
12 Power Snatches
400/350m Row
12 Lunges (Barbell either in front or back)
12 Power Snatches
RX 75/55
ADV RX 95/65
CrossFit WOD, May 1, 2021
PPLAdmin
April 30, 2021
5/1/21
Metcon
Metcon (Time)
Partner WOD
5 Rounds
20 C2B
30 push-ups
100 DU
5 Rounds
20 C2B
30 push-ups
100 DU
RX Pull-ups
CrossFit WOD, April 30, 2021
PPLAdmin
April 29, 2021
4/30/21
Weightlifting
Deadlift (1×1 heavy single)
Warm up
1×15 40%
1×12 45%
1×8 55%
1×2 65%
1×2 70%
1×2 75%
Then build to a heavy single
1×15 40%
1×12 45%
1×8 55%
1×2 65%
1×2 70%
1×2 75%
Then build to a heavy single
Metcon
Metcon (Time)
4 Rounds
20 Air Squats
8 Mat lengths HSWalk
50 DU
20 Air Squats
8 Mat lengths HSWalk
50 DU
RX
5/5 Single Arm DB Strict Press 50/35
