WOD

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CrossFit WOD, January 15, 2021

PPLAdmin January 14, 2021

1/15/21

Metcon

Metcon (Time)

On the 0:00…
5 Rounds For Time:
20/15 Cal Row
10 Thrusters

ADV RX
135/95
RX
115/85

*12 min Time Cap

Metcon (Weight)

On the 15:00…..
Build to a Heavy Complex
3 Front Squats
1 Jerk

*5 min Time Cap

*From the Ground
*1st rep can be a squat clean

CrossFit WOD, January 14, 2021

PPLAdmin January 13, 2021

1/14/21

Metcon (Time)

1 Mile Run or 2k Row
200m Farmers Carry (24/16kg)
200m Slamball Carry (60/40)

CrossFit WOD, January 13, 2021

PPLAdmin January 12, 2021

1/13/21

Metcon

WOD 1

Metcon (Time)

ADVRX
On the 5:00 x 4 Rounds:
7 Devils Presses
30 Alt. Pistols
15/12 Cal Bike

DB 70/50lbs

RX
On the 5:00 x 4 Rounds:
20 Alt. DB Snatch
40 Air Squats
20/15 Cal Row

DB 50/35lbs.

Score is slowest round

Metcon

WOD 2
Choose one or the other

Metcon (AMRAP – Rounds and Reps)

Ascending Ladder for 7:00:
3-6-9-12-15-18-21
Unbroken Wallballs (20/14)

Continue to Climb by 3 Reps per round until the 7:00 cap is reached.

Metcon (3 Rounds for reps)

On the 2:30 x 6 Sets:
8 Mats Double DB Walking Lunges
Sets 1+2 OHS
Sets 3+4 Front Squat
Sets 5+6 Hang

Climbing in DB weight 3 times
Add Weight for each movement not set

CrossFit WOD, January 12, 2021

PPLAdmin January 11, 2021

1/12/21

Strength Conditioning

Metcon (Time)

10 Rounds
3 Ring MU
6 Strict HSPU

12:00 Time Cap

CrossFit WOD, January 11, 2021

PPLAdmin January 10, 2021

1/11/21

MoFlow this Friday 8:30am
Women’s group Monday 7:30pm

Weightlifting

Stamina Squating (On the Minute x 16 (8 rounds))

Min 1 – 1 Front Squat
Min 2 – 2 Back Squats

85-87% 1 RM Front Squat

Metcon

Full Circle Individual (Time)

For Time:
1500m Row
100 DU
50 Cal Bike
100 DU
1500m Row

Goal is 15-25 minutes

CrossFit WOD, January 9, 2021

PPLAdmin January 8, 2021

1/9/21

Metcon

Metcon (AMRAP – Rounds and Reps)

ADV RX
AMRAP x 20:
1 Deadlift (315/215)
10 T2B
15 Bar Facing Burpees

RX
275/185

Extra Gymnastics Work

Metcon (Weight)

On the 1:30, as far as possible
3 Bar MU
3 Power Snatch

Women start at 85#, increase 5# per round
Men start at 115#, increase 10# every round
*build each round until capped

CrossFit WOD, January 8, 2021

PPLAdmin January 7, 2021

18/21

Metcon

Metcon (Time)

5 Rounds
21/15 Cal Row
15 Box Jump Overs (24/20")
7-6-5-4-3 Squat Cleans

ADV RX
R1: 155/105
R2: 185/135
R3: 205/145
R4: 245/165
R5: 275/185

RX
155/105 every Round

Gymnastics

Metcon (Weight)

2nd WOD Option ONE

Alternating OTM x 10 (5 Rounds)
Minute 1 – 8 Mat HSW
Minute 2 – 8 Mat Barbell Front Rack Walking Lunge

Build to a heavy walking lunge

Metcon (Time)

2nd WOD Option TWO

4 Rounds For Time:
500m Row
15 Weighted AbMat Sit-ups

(Slam-ball 30/20lbs)

CrossFit WOD, January 7, 2021

PPLAdmin January 6, 2021

1/7/21

Metcon

AMRAP x 20
25m Single KB Farmers Carry Each Arm
25m Single KB OH Carry Each Arm
2:00 on Any Machine

Strength

Metcon

Spend at least 1 minute in each position:
Puppy Pose
Shoulder to Floor
Wrist Stretch
Couch Stretch
Pigeon Stretch
Butterfly Stretch
Pike Stretch
Straddle Stretch
Frog

CrossFit WOD, January 6, 2021

PPLAdmin January 5, 2021

1/6/21

Metcon (Time)

On The 0:00….
21-15-9
OHS 95/65
T2B

Directly into:

15-12-9
Thrusters (95/65)
C2B

Metcon (Weight)

On The 12:00…
Alternating OTM x 10 (5 Rounds):
Minute 1 – 3 Thrusters + 3 OHS
Minute 2 – Rest

Build to a heavy set

RX
3 DB Thrusters + 3 DB Lunges (Lunges 3/leg)

One barbell and One set of DB

CrossFit WOD, January 5, 2021

PPLAdmin January 4, 2021

1/5/21

Gymnastics

Metcon (Weight)

ADV RX
On the 1:30 x 6
5-10 Kipping Deficit HSPU(4.5/3")
3 TNG Power Cleans

Choose the total HSPU with the intent on each set being unbroken.

Power Clean
Set 1 – 70%
Set 2 – 73%
Set 3 – 76%
Set 4-6 Build to a heavy triple

you can rest at the hang

RX
On the 1:30 x 6
3 TNG Power Cleans
5 Push Press

1 Barbell from the ground
Based off Push Press 1RM %
Set 1 – 70%
Set 2 – 75%
Set 3 – 80%
Set 4-6 Build to heavy set

Metcon

Metcon (5 Rounds for reps)

5 Sets of 3, resting 3:00 between (27min total)
Part 1 – AMRAP 3:
50 DU, 21 Bar Facing Burpees
Max Power Cleans (115/85)(75/55)

Rest 3:00

Part 2 – AMRAP 3:
50 DU, 18 Bar Facing Burpees
Max Power Cleans (135/95)(95/65)

Rest 3:00

Part 3 – AMRAP 3:
50 DU, 15 Bar Facing Burpees
Max Power Cleans (155/105)(115/85)

Rest 3:00

Part 4 – AMRAP 3:
50 DU, 12 Bar Facing Burpees
Max Power Cleans (185/135)(135/95)

Rest 3:00

Part 5 – AMRAP 3:
50 DU, 9 Bar Facing Burpees
Max Power Cleans (205/145)(155/105)

WOD

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