WOD
No WOD available
CrossFit WOD, April 29, 2021
PPLAdmin
April 28, 2021
4/29/21
Metcon
Metcon (Time)
For Time:
40/30 Cal Bike
200m Run
800/700m Row
40/30 Cal Bike
200m Run
800/700m Row
30/20 Cal Bike
200m Run
400/320m row
20/10 Cal Bike
200m Run
250/200m Row
CrossFit WOD, April 28, 2021
PPLAdmin
April 27, 2021
4/28/21
Weightlifting
Squat Snatch (10 x 1 Squat Snatch)
Metcon
Metcon (Time)
3 Rounds of:
10 Wallballs 20/14lb
15/12 Cal Row
10 Wallballs 20/14lb
15/12 Cal Row
Directly Into
3 Rounds of:
10 Wallballs 20/14lb
200m Run
CrossFit WOD, April 27, 2021
PPLAdmin
April 26, 2021
4/27/21
Weightlifting
Push Press (10 – 8 -6 – 4)
1 x 10 55%
1 x 8 58%
1 x 6 61%
1 x4 72%
1 x 8 58%
1 x 6 61%
1 x4 72%
Shoulder Press (4 x 8 Climbing)
Metcon
Metcon (Time)
Partner WOD
100/80 – 80/60 – 60/40 Cal Bike
10 – 10 – 10 Cleans 135/95
100/80 – 80/60 – 60/40 Cal Bike
10 – 10 – 10 Cleans 135/95
CrossFit WOD, April 26, 2021
PPLAdmin
April 25, 2021
4/26/21
Women’s Group 7:30pm Tuesday at Jenn’s house.
Weightlifting
Back Squat (8 – 8 – 6 – 6)
1 x 8 62%
1 x 8 67%
1 x 6 76%
1 x 6 81%
1 x 8 67%
1 x 6 76%
1 x 6 81%
Front Squat (4 x 5)
1 x 5 70%
1 x 5 75%
2 x 5 80%
1 x 5 75%
2 x 5 80%
Metcon
Metcon (Time)
For Time:
30-20-10
Cal Row
Step-ups or Box Jumps 24/20"
30-20-10
Cal Row
Step-ups or Box Jumps 24/20"
Directly Into:
30-20-10
T2B
Push-Ups
ADV RX Box 30/24"
CrossFit WOD, April 25, 2021
PPLAdmin
April 24, 2021
4/25/21
Women’s Group Tuesday 7:30pm at Jenn E. house.
CrossFit WOD, April 24, 2021
PPLAdmin
April 23, 2021
4/24/21
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP 30
30/24 Cal Bike
1 Round of "Mary"
6 – 12 – 18 – 24 – 30 – 36……..
AMRAP 30
30/24 Cal Bike
1 Round of "Mary"
6 – 12 – 18 – 24 – 30 – 36……..
CrossFit WOD, April 23, 2021
PPLAdmin
April 22, 2021
4/23/21
Weightlifting
Deadlift (Weight)
Warm-up
1×15 40%
1×12 45%
1×8 55%
Working Sets
1×5 64%
2×5 68%
1×15 40%
1×12 45%
1×8 55%
Working Sets
1×5 64%
2×5 68%
Metcon
Metcon (AMRAP – Reps)
EMOM x 20
1) 14/10 Cal Bike
2) 15 T2B
3) 15/12 Cal Row
4) 1 Minute Rest
1) 14/10 Cal Bike
2) 15 T2B
3) 15/12 Cal Row
4) 1 Minute Rest
RX is 220/185 reps completed
CrossFit WOD, April 22, 2021
PPLAdmin
April 21, 2021
4/22/21
Metcon
Metcon
4 Rounds
10/10 single leg V-UPs
20 Knee Tucks
20 Cal any machine
10/10 single leg V-UPs
20 Knee Tucks
20 Cal any machine
CrossFit WOD, April 21, 2021
PPLAdmin
April 20, 2021
4/21/21
Weightlifting
Snatch (Weight)
3×3 67%
3×2 70%
3×1 75%
3×2 70%
3×1 75%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
15 Cal Row
20 Alternating DB Snatch 50/35
16 Single Arm Overhead Walking Lunges 50/35
15 Cal Row
20 Alternating DB Snatch 50/35
16 Single Arm Overhead Walking Lunges 50/35
CrossFit WOD, April 20, 2021
PPLAdmin
April 19, 2021
4/20/21
Weightlifting
Push Press (10-8-8-8)
1×10 60%
2×8 63%
1×8 66%
2×8 63%
1×8 66%
Shoulder Press (Strict Press 4×8 Climbing)
Metcon
Metcon (Time)
Partner WOD
Buy In: 80/60 Cal Bike
4 Rounds
20 Power Cleans 135/95
20 C2B
Cash Out: 80/60 Cal Bike
Buy In: 80/60 Cal Bike
4 Rounds
20 Power Cleans 135/95
20 C2B
Cash Out: 80/60 Cal Bike
1 Squat Snatch 75 – 80%