WOD

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CrossFit WOD, September 7, 2021

PPLAdmin September 6, 2021

9/7/21

Weightlifting

Front Squat (5 x 3 Tempo)

5 Second Negative each rep. Base off of 1 RM Front Squat
Set 1: 50-60%
Set 2: 70%
Set 3-5: 85%

Metcon

Metcon (Time)

5 Rounds:
20 DU
10 OHS

Directly into…….

1 Round:
30 OHS
100 DU

Barbell
ADV RX 115/85
RX 95/65

Strategy
THE BIG TAKEAWAYS
1. We want to think smooth transitions here in the first part. Our ability to put the rope down and pick the bar up seamlessly will help us get into a good rhythm and not lose time,
2. Let’s reach for a big set on the second section of the workout. Let the goal to be unbroken, but have the smarts to drop a few reps before we would get into trouble if going unbroken isn’t in the cards today.

CrossFit WOD, September 6, 2021

PPLAdmin September 5, 2021

9/6/21

ONLY TWO CLASSES TODAY.
8:30AM and 9:30AM

Happy Labor Day!
Today we honor and recognize the American labor movement and the works and contributions of laborers to the development and achievements of the United States.

Warm-up

Metcon (AMRAP – Reps)

EMOM x 4
6 Pull-ups

Metcon

Metcon (Time)

Partner WOD
5 Rounds
20 Wallballs (30/20)
20 T2B
10 Single Arm Devils Press (70/50)
10 Cleans (175/125)
200m Run

RX
Wallball (20/14)
Barbell (135/95)
DB (50/35)

CrossFit WOD, September 4, 2021

PPLAdmin September 3, 2021

9/4/21

Metcon

Metcon (Time)

Partner WOD
3 Rounds For Time
200 DU
30 C2B
40 Single DB Box Step ups (50/35)

Warm-up

CrossFit WOD, September 3, 2021

PPLAdmin September 2, 2021

9/3/21

Warm-up

Metcon (AMRAP – Reps)

EMOM x 3
3 Strict Pull ups

Weightlifting

Power Snatch (4×3 65-70% 1RM across)

Every 90 seconds
0:00, 1:30, 3:00, 4:30

Snatch (3×1 across)

Starting on the
8:00 – 10:00 – 12:00

3 Sets:
5 Snatch Push Press
1 OHS

60% 1RM Snatch

this can be off the rack

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10
15/12 Cal Row
9 Deficit HSPU (45/25lb plates)

2 minute Rest

AMRAP x 10
15/12 Cal Row
9 Deadlifts 275/185

CrossFit WOD, September 2, 2021

PPLAdmin September 1, 2021

9/2/21

Metcon

Metcon (4 Rounds for reps)

3 x 400m (moderate pace)
90 sec rest between sets

3 x 200m (Faster pace)
90 sec rest between sets

then…….

3 x 500m Row
90 sec rest between sets

3 x 200m Row
90 sec rest between sets

CrossFit WOD, September 1, 2021

PPLAdmin August 31, 2021

9/1/21

Weightlifting

Deadlift (6×3 TNG Climbing to a heavy set)

Metcon

Metcon (Time)

For Time:
24/18 Cal Bike
15 Clean & Jerk
24/18 Cal Bike
12 Clean & Jerk
24/18 Cal Bike
9 Clean & Jerk
25/18 Cal Bike

RX 115/85

CrossFit WOD, August 31, 2021

PPLAdmin August 30, 2021

8/31/21

CrossFit WOD, August 30, 2021

PPLAdmin August 29, 2021

8/30/21

Gymnastics

Metcon (5 Rounds for reps)

Strict Pull-ups
5 Sets
you choose the reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP X 20
ADV RX
2 Ring MU
4 Snatches 135/95
6 Box Jump Overs (24/20")

RX
2 Bar MU
4 Clean and Jerks (135/95)
6 Box Jump Overs (24/20")

(On the 0 – 5 – 10 – 15):
500/400m Row

Modifications:
MU = C2B/Pull-ups/Ring Rows

CrossFit WOD, August 28, 2021

PPLAdmin August 27, 2021

8/28/21

Metcon

Metcon (Time)

4 Rounds For Time:
20 Single DB Hang Clean & Jerk
20 Single DB Thrusters
400m Run

*DB movements switch hands every 5 reps

*DB (50/35)

CrossFit WOD, August 27, 2021

PPLAdmin August 26, 2021

8/27/21

We have two teams competing this Saturday right down the road at DHF.
WOD Times:
Cambell & Jill (Teenasters) 8:30am, 10:25am, 12:30pm, 2:40pm

Allison & Cassidy (Swole Sisters) 9:05, 11:00, 1:00, 2:55, 3:15

Weightlifting

Back Squat (10-10-8-8-6-6)

Set 1-2 60%
Set 3-4 65%
Set 5-6 70%

2-3 minutes rest between sets

Metcon

Metcon (AMRAP – Rounds)

AMRAP x 20
5 Bar MU
10 DB Devils Press 50/35
15 Wallballs 20/14
20 DU

RX C2B

WOD

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