WOD
No WOD available
CrossFit WOD, February 15, 2021
PPLAdmin
February 14, 2021
2/15/21
Metcon
Metcon (Time)
30-24-18-12
Wallballs
Alternating DB Snatches
Box Jump
T2B
Wallballs
Alternating DB Snatches
Box Jump
T2B
ADV RX
WB 30/20
DB 70/50
Box 30/24"
RX
WB 20/14
DB 50/35
Box 24/20"
CrossFit WOD, February 14, 2021
PPLAdmin
February 13, 2021
2/14/21
Sculpt 1:00pm
MoFlow 2pm
MoFlow 2pm
Please sign in on Wodify at least 1 hour before class.
CrossFit WOD, February 13, 2021
PPLAdmin
February 12, 2021
2/13/21
Metcon
Metcon (Time)
Partner WOD
6 Rounds
6 Cleans & Jerks
30/24 Cal Row
20 Bar Facing Burpees
6 Rounds
6 Cleans & Jerks
30/24 Cal Row
20 Bar Facing Burpees
ADV RX Barbell 185/135
RX 135/95
Individual WOD available
CrossFit WOD, February 12, 2021
PPLAdmin
February 11, 2021
2/12/21
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
50 DU
10 Power Snatch
21 T2B
50 DU
10 Power Snatch
21 T2B
50 DU
10 Power Snatch
15 C2B
50 DU
10 Power Snatch
9 Bar MU
Barbell 95/65
Metcon (Weight)
On the 12:00….
8 minutes to build to heavy single
8 minutes to build to heavy single
ADV RX Snatch
RX Clean
CrossFit WOD, February 11, 2021
PPLAdmin
February 10, 2021
2/11/21
Metcon
Metcon
EMOM 20
1st Any Machine (recovery pace)
2nd :30s side plank each side
3rd: 10 supinated Grip Barbell Curls + 10 strict press (45/35 lb)
4th :15 – Dead hang on the Rig or Rings
1st Any Machine (recovery pace)
2nd :30s side plank each side
3rd: 10 supinated Grip Barbell Curls + 10 strict press (45/35 lb)
4th :15 – Dead hang on the Rig or Rings
CrossFit WOD, February 10, 2021
PPLAdmin
February 9, 2021
2/10/21
Boxing Thursday at 4pm
Weightlifting
Deadlift (On the 1:30 x 5 Sets)
8 – 16 Pistols or Weighted Step-ups
3 Deadlifts
3 Deadlifts
Build in weight on the DL each round.
Cap the pistols or step-ups at :45 per round
Metcon
Metcon (Time)
5 Rounds
15 DL
12 Box Jumps
9 Front Squats
15 DL
12 Box Jumps
9 Front Squats
DL 155/105
Box 24/20"
CrossFit WOD, February 9, 2021
PPLAdmin
February 8, 2021
2/9/20
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20
30/20 Cal Bike
30 Single Arm DB Hang Clean & Jerk
20 T2B
10 Strict HSPU
30/20 Cal Bike
30 Single Arm DB Hang Clean & Jerk
20 T2B
10 Strict HSPU
DB 50/35 lbs
*Switch arms every 5 Reps*
Extra work if you want an after WOD
Metcon (Time)
3 Rounds
100 DU
24′ HS Walk (4 Mats)
25 C2B
24′ HS Walk (4 Mats)
100 DU
24′ HS Walk (4 Mats)
25 C2B
24′ HS Walk (4 Mats)
CrossFit WOD, February 8, 2021
PPLAdmin
February 7, 2021
2/8/21
Boxing this Thursday 2/11 4PM
Weightlifting
Stamina Squating (On the Minute x 8 (4 rounds))
5 Front Squats
10 Back Squats
10 Back Squats
50 – 55% of 1RM Front Squat
*This is our last week of Stamina Squating*
Metcon
Freedom Sauce 2 (AMRAP – Reps)
METCON
AMRAP 3:
21 OHS (95/65#)
21 Over-the-rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
18 OHS (115/80#)
18 Over-the-rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
15 OHS (135/95#)
15 Over-the-rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
12 OHS (155/105#)
12 Over-the-rower Burpees
Max Calorie Row
AMRAP 3:
21 OHS (95/65#)
21 Over-the-rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
18 OHS (115/80#)
18 Over-the-rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
15 OHS (135/95#)
15 Over-the-rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
12 OHS (155/105#)
12 Over-the-rower Burpees
Max Calorie Row
RX 75/55, 95/65, 115/80 135/95
Scaled 65/45 75/55 95/65 115/80
CrossFit WOD, February 7, 2021
PPLAdmin
February 6, 2021
2/7/21
This Sunday Sculp 45 – 1:00pm
This Sunday MoFlow – 2:00pm
This Sunday MoFlow – 2:00pm
CrossFit WOD, February 6, 2021
PPLAdmin
February 5, 2021
2/6/21
Metcon
Metcon (Time)
Partner WOD
4 Rounds For Time:
25/18 Cal Bike
40 Alternating DB Snatch
25/18 Cal Bike
100′ Single DB OH Walking Lunge (16 mats) (50/35)
4 Rounds For Time:
25/18 Cal Bike
40 Alternating DB Snatch
25/18 Cal Bike
100′ Single DB OH Walking Lunge (16 mats) (50/35)
Individual WOD available as well
Monday – Kids 12 & under Please only come to 4pm or 5:30pm class.