WOD
No WOD available
CrossFit WOD, June 8, 2021
PPLAdmin
June 7, 2021
6/8/21
Gymnastics
Metcon (Time)
3 x 10
Kipping HSPU
Kipping HSPU
ADV RX
Strict HSPU
*They do not need to be unbroken
Rest 2 minutes Between Sets
Scaling
3 x 10 Single Arm DB Strict Press
Metcon (Time)
3 x 8 Mat Lengths HSwalks
Rest 2 minutes between sets
Scaling
3 x 3 Wall walks
or
3 x 10 Push-ups
Metcon
Metcon (Time)
Partner WOD
5 Rounds:
24/18 Cal Bike
200m Run
24 T2B
5 Rounds:
24/18 Cal Bike
200m Run
24 T2B
CrossFit WOD, June 7, 2021
PPLAdmin
June 6, 2021
6/7/21
Weightlifting
Back Squat (3 sets of: 8-6-4 )
Metcon
CrossFit WOD, June 5, 2021
PPLAdmin
June 4, 2021
6/5/21
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP x 25
200m Run
10 Deadlifts (225/155)
20/14 Cal Bike
AMRAP x 25
200m Run
10 Deadlifts (225/155)
20/14 Cal Bike
CrossFit WOD, June 4, 2021
PPLAdmin
June 3, 2021
6/4/21
Weightlifting
Metcon (Weight)
4 sets of
8 mat lengths of DB OH Walking Lunges (2 sets per arm)
Rest 2 minutes between sets
8 mat lengths of DB OH Walking Lunges (2 sets per arm)
Rest 2 minutes between sets
RX 50/35
Metcon
Metcon (Time)
3 Rounds for Time
50/35 Cal Row
35 Wallballs 20/14
25 Hang Snatches 75/55
15 burpee box jumps
50/35 Cal Row
35 Wallballs 20/14
25 Hang Snatches 75/55
15 burpee box jumps
CrossFit WOD, June 3, 2021
PPLAdmin
June 2, 2021
6/3/21
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minutes for quality
800m Run
10 Burpee Box Jumps
1,000m Row
20 Star Fish (single leg V-ups, 10 per leg)
40/30 Cal Bike
800m Run
10 Burpee Box Jumps
1,000m Row
20 Star Fish (single leg V-ups, 10 per leg)
40/30 Cal Bike
CrossFit WOD, June 2, 2021
PPLAdmin
June 1, 2021
6/2/21
Weightlifting
Shoulder Press (5×3)
90% of your 3RM from last week
Push Jerk (5 – 4 – 3 – 3 – (3×2))
1×5 70%
1×4 75%
1×3 80%
1×3 85%
3×2 90%
1×4 75%
1×3 80%
1×3 85%
3×2 90%
Metcon
Metcon (Time)
Calorie Bike
40/30 – 35/26 – 30/23 – 25/18
Squat Clean
8 – 7 – 6 – 5
40/30 – 35/26 – 30/23 – 25/18
Squat Clean
8 – 7 – 6 – 5
ADV RX
R1 & R2 135/95
R3 & R4 165/115
RX
R1 & R2 125/85
R3 & R4 135/95
CrossFit WOD, June 1, 2021
PPLAdmin
May 31, 2021
6/1/21
Weightlifting
Back Squat (Weight)
1×5 55%
1×3 65%
1×2 75%
1×2 85%
1×3 65%
1×2 75%
1×2 85%
Front Squat (Weight)
1×5 65%
1×4 75%
1×4 80%
1×4 85%
1×4 75%
1×4 80%
1×4 85%
Metcon
Metcon (Time)
4 Rounds
15/12 Cal Row
12/9 Cal Bike
15 sit-ups
15/12 Cal Row
12/9 Cal Bike
15 sit-ups
CrossFit WOD, May 31, 2021
PPLAdmin
May 30, 2021
Murph
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
CrossFit WOD, May 29, 2021
PPLAdmin
May 28, 2021
5/29/21
Murph Monday. Please sign up to class. We have 3 classes to fill
8am-9am-10am with a BBQ to follow along with Eli engagement celebration.
8am-9am-10am with a BBQ to follow along with Eli engagement celebration.
Metcon
Metcon (Time)
Partner WOD:
5 Rounds
60/42 Cal Bike
24 DL
18 hang cleans
5 Rounds
60/42 Cal Bike
24 DL
18 hang cleans
165/115
CrossFit WOD, May 28, 2021
PPLAdmin
May 27, 2021
5/28/21
Metcon
Metcon (Time)
3 Rounds
25 T2B
12 Jerks 185/125
Cash out: 1 mile Run
25 T2B
12 Jerks 185/125
Cash out: 1 mile Run
RX 165/115
Wave 1
Set 1 – 8 reps @ 75%
Set 2 – 6 reps @ 80%
Set 3 – 4 reps @ 85%
Wave 2
Set 1 – 8 reps @ 75 %
Set 2 – 6 reps @ 80%
Set 3 – 4 reps @ 85%
Wave 2
Set 1 – 8 reps @ 75%
Set 2 – 6 reps @ 80%
Set 3 – 4 reps @ 85%