WOD
No WOD available
CrossFit WOD, October 15, 2021
PPLAdmin
October 14, 2021
10/15/21
Weightlifting
Back Squat (5×6 across at 85%)
Metcon
Metcon (Time)
4 Rounds
400m Row
10 Deficit kipping Handstand Push-Ups (25’s/45’s)
400m Row
10 Deficit kipping Handstand Push-Ups (25’s/45’s)
RX no deficit
Modification
DB push press 50/35
CrossFit WOD, October 14, 2021
PPLAdmin
October 13, 2021
10/14/21
Metcon
Metcon (Time)
21 – 15 – 9
Calorie Bike
Barbell bicep curls
Sit-ups
Leg lifts
Star Fish (total not each side)
Calories Row
Calorie Bike
Barbell bicep curls
Sit-ups
Leg lifts
Star Fish (total not each side)
Calories Row
CrossFit WOD, October 13, 2021
PPLAdmin
October 12, 2021
10/13/21
Metcon
Metcon (9 Rounds for reps)
[On the 0]:
200 Meter Run + 3 Deadlifts
[On the 2]:
400 Meter Run + 6 Deadlifts
[On the 6]:
600 Meter Run + 9 Deadlifts
[On the 12]:
200 Meter Run + 3 Deadlifts
[On the 14]:
400 Meter Run + 6 Deadlifts
[On the 18]:
600 Meter Run + 9 Deadlifts
[On the 24]:
200 Meter Run + 3 Deadlifts
[On the 26]:
400 Meter Run + 6 Deadlifts
[On the 30]:
600 Meter Run + 9 Deadlifts
200 Meter Run + 3 Deadlifts
[On the 2]:
400 Meter Run + 6 Deadlifts
[On the 6]:
600 Meter Run + 9 Deadlifts
[On the 12]:
200 Meter Run + 3 Deadlifts
[On the 14]:
400 Meter Run + 6 Deadlifts
[On the 18]:
600 Meter Run + 9 Deadlifts
[On the 24]:
200 Meter Run + 3 Deadlifts
[On the 26]:
400 Meter Run + 6 Deadlifts
[On the 30]:
600 Meter Run + 9 Deadlifts
Barbell: 225 / 155 lb
CrossFit WOD, October 12, 2021
PPLAdmin
October 11, 2021
10/12/21
Weightlifting
Clean and Jerk (1 Clean + 3 Jerks )
5 sets with 2 – 3 minutes rest
Build to about 80% of 1 RM clean & jerk
Build to about 80% of 1 RM clean & jerk
Metcon
Metcon (Time)
3 Rounds For Time:
10 Front Squats (175/125)
20 T2B
50 DU
10 Front Squats (175/125)
20 T2B
50 DU
CrossFit WOD, October 11, 2021
PPLAdmin
October 10, 2021
10/11/21
Get your three person team together and sign up for a class time on the board at CFA. COSTUME THEME IS ANYTHING TO DO WITH T.V.
HALLOWEEN COMPETITION WOD
Team of Three:
3 Rounds
60 Wallballs
100m Run
60 Sit-ups
300m Row
Split reps however needed. Run together as a team
Metcon
CrossFit WOD, October 9, 2021
PPLAdmin
October 8, 2021
10/9/21
Metcon
Metcon (Time)
Partner WOD
ADV RX
10 Rounds For Time:
6 Thrusters (155/105)
6 BMU
ADV RX
10 Rounds For Time:
6 Thrusters (155/105)
6 BMU
RX
10 Rounds For Time:
6 Thrusters (135/95)
6 C2B
*Split reps
CrossFit WOD, October 8, 2021
PPLAdmin
October 7, 2021
10/8/21
Weightlifting
Back Squat (4 x 3 across 80%)
Metcon
Metcon (Time)
21 – 15 – 9
KBS (32/24kg)
Burpees
KBS (32/24kg)
Burpees
Directly into….
3 Rounds
400m Run
21 Burpees
RX KB (24/16kg)
CrossFit WOD, October 7, 2021
PPLAdmin
October 6, 2021
10/7/21
Metcon
Metcon
2 minute row
– puppy pose
– child’s pose
– scorpion
– puppy pose
– child’s pose
– scorpion
2 minute row
– shoulder to floor
– cobra
2 minute Bike
– couch stretch
5 wall squats or plate squats
2 minute Bike
– pigeon pose each leg
5 wall squats or plate squats
2 minute Bike
– Laying down knee tucks, tuck one knee at a time
– pike stretch
10 minute any machine conversational pace
CrossFit WOD, October 6, 2021
PPLAdmin
October 5, 2021
10/6/21
Metcon
Metcon (2 Rounds for reps)
AMRAP 6:
MAX ROUNDS "DT"
ADV RX 155/105
RX 135/95
MAX ROUNDS "DT"
ADV RX 155/105
RX 135/95
Rest 6 Minutes
AMRAP 6:
MAX CALORIE BIKE
DT:
12 DEADLIFTS
9 Hang Cleans
6 Push Jerks
CrossFit WOD, October 5, 2021
PPLAdmin
October 4, 2021
10/5/21
Weightlifting
Power Clean (5 x 1 climbing)
Metcon
Metcon (Time)
For Time:
20 C2B
50/35 cal bike
30 Pull-ups
1 mile Run or Row 2,000m
40 T2B
20 C2B
50/35 cal bike
30 Pull-ups
1 mile Run or Row 2,000m
40 T2B
– Sprint
– 200M RUN: About 1:00.
– DEADLIFTS: Unbroken sets. 3 reps should take about 20s.
– 9 SCORES: Enter time for each interval. Overall score will be the sum total of all the intervals.
Strategy
– Push the runs.
– Quickly transition from the run to the bar.
– Smooth cycle on the deadlifts.
– Big breaths during rest periods to calm the heart rate.