WOD
No WOD available
CrossFit WOD, April 8, 2021
PPLAdmin
April 7, 2021
4/8/21
Metcon
Metcon
EMOM X 30
1st – 1:00 Row
2nd – 1:00 Plank
3rd – 1:00 Bike
4th 20 Russian KBS
5th 200m Run
1st – 1:00 Row
2nd – 1:00 Plank
3rd – 1:00 Bike
4th 20 Russian KBS
5th 200m Run
CrossFit WOD, April 7, 2021
PPLAdmin
April 6, 2021
4/7/21
Gymnastics
Metcon
4 Rounds
10 strict C2B
25 weighted Sit-ups
10 strict C2B
25 weighted Sit-ups
Metcon
Metcon (Time)
Partner WOD
5 Rounds
20Double DB Front Squat
20 Burpees over one DB
30/24 Cal Bike
Split reps in calories switch however you want.
5 Rounds
20Double DB Front Squat
20 Burpees over one DB
30/24 Cal Bike
Split reps in calories switch however you want.
DB 50/35
CrossFit WOD, April 6, 2021
PPLAdmin
April 5, 2021
4/6/21
Weightlifting
Front Squat (10-8-6-4 Climbing)
Metcon
Metcon (Time)
3 Rounds:
500m Row
21 T2B
12 Clean and Jerks 185/135
500m Row
21 T2B
12 Clean and Jerks 185/135
RX 155/105
CrossFit WOD, April 5, 2021
PPLAdmin
April 4, 2021
4/5/21
Weightlifting
Shoulder Press (4×10 DB Strict Press climbing)
Push Press (DB Push Press 3×10 across)
Metcon
Metcon (Time)
4 Rounds
10 Power cleans
10 Lateral Barbell Burpees
10 Front Squats
10 Power cleans
10 Lateral Barbell Burpees
10 Front Squats
135/95
CrossFit WOD, April 3, 2021
PPLAdmin
April 2, 2021
4/3/21
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP x 25
30 Hang Cleans
30 Front Squats
30 Push Press
200m Run
AMRAP x 25
30 Hang Cleans
30 Front Squats
30 Push Press
200m Run
*split reps run together
*Barbell Adv RX 135/95
RX 115/75
CrossFit WOD, April 2, 2021
PPLAdmin
April 1, 2021
4/2/20
Weightlifting
Choose either Snatch or Clean.
Power Snatch (5×3)
On the 2:00 x 5 sets:
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Hang Power Snatch
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Hang Power Snatch
Base % off of 1RM Power Snatch
LIGHT:
30%, 35%, 40%
Power Clean (5 x 3)
On the 2:00 x 5 sets:
1 Hang Clean Pull
1 Hang Clean High Pull
1 Hang Power Clean
1 Hang Clean Pull
1 Hang Clean High Pull
1 Hang Power Clean
Base % off of 1RM Power Clean
LIGHT:
30%, 35%, 40%
Metcon
Metcon (Time)
5 Rounds:
12 Box Jump Overs 30/24"
9 Snatches 135/95
6 Ring MU
12 Box Jump Overs 30/24"
9 Snatches 135/95
6 Ring MU
RX
Box 24/20"
Bar 115/85
Bar MU
CrossFit WOD, April 1, 2021
PPLAdmin
March 31, 2021
4/1/21
Metcon
Metcon
10 Rounds
1 Tall Cleans or Tall Snatch
1 high hang squat (at pockets)
1 hang squat below pockets
1 Snatch balance or Jerk
200 m Run
1 Tall Cleans or Tall Snatch
1 high hang squat (at pockets)
1 hang squat below pockets
1 Snatch balance or Jerk
200 m Run
Quality skill work not for time.
CrossFit WOD, March 31, 2021
PPLAdmin
March 30, 2021
3/31/21
Weightlifting
Metcon (Weight)
Every 2:00 x 10 Rounds:
2 Power Cleans
1 Front Squat
1 Jerk
2 Power Cleans
1 Front Squat
1 Jerk
Add weight every round. Log your heaviest set.
Metcon
Metcon (Time)
5 Rounds
30 Air Squats
20/15 Cal row
7 Clean and Jerk (115/80)
30 Air Squats
20/15 Cal row
7 Clean and Jerk (115/80)
ADV RX
5 Rounds
20 Alternating Pistols
20/15 Cal Row
7 Clean and Jerk (135/95)
CrossFit WOD, March 29, 2021
PPLAdmin
March 28, 2021
3/29/21
Gymnastics
Metcon
4 Rounds for Quality
6 Strict Deficit HSPU (2-45’s/1-45)
6-10 Strict Ring Dips
6 Strict Deficit HSPU (2-45’s/1-45)
6-10 Strict Ring Dips
Modifications for Strict Deficit HSPU:
Kipping HSPU
Box Push-ups
DB Strict Press
Ring Dips:
GHD dips
Box dips
Metcon
Metcon (Time)
4 Rounds:
500m/400m Row
20 T2B
20 Alternating DB Snatch
20 Wallballs
500m/400m Row
20 T2B
20 Alternating DB Snatch
20 Wallballs
ADV RX
30/20lb Wallball
RX
20/14lb Wallball
