WOD

No WOD available

CrossFit WOD, November 18, 2020

PPLAdmin November 17, 2020

11/18/20

Metcon

Metcon (3 Rounds for reps)

3 x AMRAP 4, Rest 4
27/21 Cal Row
21 Power Cleans
15 Burpee Box Jump Over

RX
Round 1: 135/95
Round 2: 115/85
Round 1: 95/65

ADV RX
Round 1: 155/105
Round 2: 135/95
Round 3: 115/85

Each round is for time. If you do not finish a round either lesson the weight or the reps or add each missed rep to your time.

CrossFit WOD, November 17, 2020

PPLAdmin November 16, 2020

11/17/20

Metcon

Metcon (Time)

RX
For Time:
800m Run
25 Thrusters
25 C2B
800m Run
25 OHS
25 T2B
800m Run
25 Front Squats
25 Pull-ups

Barbell 95/65

ADV RX
For Time:
800m Run
25 Thrusters, 15 Bar MU
800m Run
25 OHS, 25 T2B
800m Run
25 Front Squats, 35 C2B

Barbell 135/95

Goal is 18-25 minutes with a 28 min Time Cap

CrossFit WOD, November 16, 2020

PPLAdmin November 15, 2020

11/16/20

MoFlow Wed 10:30AM
Olympic lift class Saturday 10AM

Weightlifting

Back Squat (5×3 Climbing)

5 Sets
1 Pausing Back Squat (2s in bottom)
2 Back Squats

Start around 55% and end around 75%

Metcon

Metcon (Time)

2 Rounds
400m Run
50 Double DB Hang Clean and Jerk (50/35)
50 Double DB Front Rack Lunges (50/35)
50 Deadlifts (205/145)

ADV RX Individual Workout
RX Partner or do half the reps

CrossFit WOD, November 14, 2020

PPLAdmin November 13, 2020

11/14/20

Metcon

Metcon (Time)

Partner WOD
400m Run 60 Wallballs
4000m Run 60 Snatches
400m Run 60 C2B/Bar MU
400m Run 60 OHS
400m Run 60 Box Jumps
400m Run 60 Thrusters

RX barbell 75/55
ADV RX 95/65 + Bar MU

CrossFit WOD, November 13, 2020

PPLAdmin November 12, 2020

11/13/20

Weightlifting

Front Squat (Weight)

3 Reps 75%
1 Rep 80%
3 Reps 75%
1 Rep 85%
3 Reps 75%
1 Rep 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:
35 DU
9 DL
7 Hang Cleans
5 Push Jerks

RX 155/105
ADV RX 185/135

CrossFit WOD, November 12, 2020

PPLAdmin November 11, 2020

11/12/20

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20
400m Run
100m KB Farmers Carry
400m Row

24/16kg

Extra Gymnastics Work

Metcon

30 GHD 10 T2B
25 GHD 10 T2B
20 GHD 10 T2B
15 GHD 10 T2B
10 GHD 10 T2B

CrossFit WOD, November 11, 2020

PPLAdmin November 10, 2020

11/11/20

Veterans Day honors all of those who have served the country in war or peace — dead or alive and is largely intended to thank living veterans for their sacrifices.

Thank you!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 22
22 Cal Row
22 DU
22 Single DB Step-ups (50/35)

Extra work if you want an after WOD

Metcon (Time)

For Time:
9 Ring MU
9 Devil Press
7 Ring MU
7 Devil Press
5 Ring MU
5 Devil Press

DB: 50/35lbs

CrossFit WOD, November 10, 2020

PPLAdmin November 9, 2020

11/10/20

CrossFit WOD, November 9, 2020

PPLAdmin November 8, 2020

11/9/20

Thursday 4pm Kickboxing class.

Weightlifting

Snatch Balance (5 sets)

5 sets of:
1 Snatch Grip Push-Jerk
1 OHS
1 Snatch Balance

% based off of 1 RM Snatch
Set 1: 70%
Set 2: 73%
Set 3: 76%
Set 4: 79%
Set 5: 82%

1-2 minute rest between sets.

Focus on Punching your body under the bar, with a small dip drive.
Elbows pointing down towards the floor for a more vertical path
Focus on fast drop and at the bottom shoulder blades back and down with armpits facing the wall in front.

Metcon

Metcon (Time)

5 Rounds:
21 Wallalls 20/14
18 Alternating DB Snatch (50/35)
15 Box Jumps
12 T2B

Goal is between 18-25 minutes

CrossFit WOD, November 7, 2020

PPLAdmin November 6, 2020

11/7/20

Metcon

Adderall (AMRAP – Reps)

With a running clock:
0:00-10:00
1 Mile Run
Max Clean & Jerks (135/95#)

10:00-13:00-REST

13:00-20:00
800m Run
Max Power Snatch (115/80#)

20:00-23:00-REST

23:00-27:00
400m Run
Max Thrusters (95/65#)

WOD

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