WOD
No WOD available
CrossFit WOD, November 6, 2020
PPLAdmin
November 5, 2020
11/6/20
Olympic Lift Class Saturday at 10AM
Metcon
Metcon (Time)
2 Rounds
500m Row
75 DU
50 Burpees
500m Row
75 DU
50 Burpees
CrossFit WOD, November 5, 2020
PPLAdmin
November 4, 2020
11/5/20
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20
500 m Row
10 double DB step ups
10 T2B
200m Run
100m double DB farmers Carry
500 m Row
10 double DB step ups
10 T2B
200m Run
100m double DB farmers Carry
You choose the DB weight
CrossFit WOD, November 4, 2020
PPLAdmin
November 3, 2020
11/4/20
Metcon
Metcon (Time)
800m Run
30 C2 B
30 OHS
400m Run
15 C2B
15 OHS
30 C2 B
30 OHS
400m Run
15 C2B
15 OHS
RX (115/85)
ASV RX (135/95)
CrossFit WOD, November 3, 2020
PPLAdmin
November 2, 2020
11/3/20
Boxing is Today Tuesday at 4:30pm
MoFlow is changed to Wednesday at 10:30 this week
MoFlow is changed to Wednesday at 10:30 this week
Metcon
Metcon (Time)
For Time:
30-20-10
Deadlift
Box Jump Overs (24/20")
30-20-10
Deadlift
Box Jump Overs (24/20")
Barbell
RX 185/135
ADV RX 205/145
Conditioning
Metcon
Metcon
On the 0:00….30/25 Cal Bike
On the 5:00…..40/30 Cal Bike
On the 10:00…50/35 Cal Bike
On the 5:00…..40/30 Cal Bike
On the 10:00…50/35 Cal Bike
CrossFit WOD, November 2, 2020
PPLAdmin
November 1, 2020
11/2/20
MoFlow Wednesday 7:30AM
Weightlifting
Back Squat (10-8-6-4-2)
Off the Rack
10@ 68%
8@ 74%
6@ 80%
4@ 85%
2@ 90%
10@ 68%
8@ 74%
6@ 80%
4@ 85%
2@ 90%
Rest 3 minutes between sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15
15/10 Cal Bike
10 Bar-facing burpees
9 Snatches
15/10 Cal Bike
10 Bar-facing burpees
9 Snatches
RX 115/85
Adv RX 135/95
CrossFit WOD, October 31, 2020
PPLAdmin
October 30, 2020
10/31/20
Metcon
Metcon (Time)
21 Front Squat (155/105)
40 Alternate Single Arm DB Snatch (50/35)
800m Run
15 Front Squat (155/105
30 Alternate Single Arm DB Snatch (50/35)
800m Run
9 Front Squat (155/105)
20 Alternate Single Arm DB Snatch (50/35)
800m Run
40 Alternate Single Arm DB Snatch (50/35)
800m Run
15 Front Squat (155/105
30 Alternate Single Arm DB Snatch (50/35)
800m Run
9 Front Squat (155/105)
20 Alternate Single Arm DB Snatch (50/35)
800m Run
RX 135/95
Metcon (Time)
Partner WOD
40 Front Squat (155/105)
60 Alternate Single Arm DB Snatch (50/35)
800m Run
30 Front Squat (155/105
50 Alternate Single Arm DB Snatch (50/35)
800m Run
20 Front Squat (155/105)
40 Alternate Single Arm DB Snatch (50/35)
800m Run
RX 135/95
40 Front Squat (155/105)
60 Alternate Single Arm DB Snatch (50/35)
800m Run
30 Front Squat (155/105
50 Alternate Single Arm DB Snatch (50/35)
800m Run
20 Front Squat (155/105)
40 Alternate Single Arm DB Snatch (50/35)
800m Run
RX 135/95
CrossFit WOD, October 30, 2020
PPLAdmin
October 29, 2020
10/30/20
Costume Contest will take place between 4pm – 5:30pm. Best Costume wins.
Trunk or Treat will happen at 5:30pm
We will have a regular class schedule all day.
Bring your own chairs, drinks and food.
Trunk or Treat will happen at 5:30pm
We will have a regular class schedule all day.
Bring your own chairs, drinks and food.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15
20 Push-ups
20 Sit-ups
20 Hang Cleans
20 Deadlifts
20 Push Press
20 KBS
20 Push-ups
20 Sit-ups
20 Hang Cleans
20 Deadlifts
20 Push Press
20 KBS
Barbell 95/75
KB 24/16kg
Switch and split reps as needed.
CrossFit WOD, October 29, 2020
PPLAdmin
October 28, 2020
10/29/20
Friday Halloween Competition:
To enter the contest you will need to show up in costume with your team between 4-5:30 for us to vote.
To enter the contest you will need to show up in costume with your team between 4-5:30 for us to vote.
Metcon
4 Rounds
1 Minute Bike
1 Minite Reverse Lunge
1 Munute Row
1 Minute Rest
1 Minute Bike
1 Minite Reverse Lunge
1 Munute Row
1 Minute Rest
CrossFit WOD, October 28, 2020
PPLAdmin
October 27, 2020
10/28/20
No MoFlow
Weightlifting
Deadlift (7×2 climbing)
Rest 2:00 between sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 DU
21/15 Cal Bike
9 Deadlifts 275/185
60 DU
21/15 Cal Bike
9 Deadlifts 275/185
CrossFit WOD, October 27, 2020
PPLAdmin
October 26, 2020
10/27/20
Today Kickboxing 4:30pm
Today Womens Group 7:30pm
Wednesday MoFlow at 7:30am
