WOD

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CrossFit WOD, January 2, 2021

PPLAdmin January 1, 2021

1/2/21

8:30am and 9:30am
MoFlow at 10:30am

Metcon

Metcon (Time)

ADV RX
5 Rounds
400m Run or .62mile Bike or 500m Row
1 Round of "Barbara+"
10 Bar MU
20 Kipping HSPU
30 GHD sit-ups
40 Pistols

RX
5 Rounds
400m Run or .62mile Bike or 500m Row

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

CrossFit WOD, December 31, 2020

PPLAdmin December 30, 2020

12/31/20

Metcon

Metcon (Time)

"F#€%" 2020m Row

ADV RX
EMOM pick one movement
5 WB or 5 Burpees over the rower or 5 HSPU or 5 T2B

RX
EOMOM

CrossFit WOD, December 30, 2020

PPLAdmin December 29, 2020

12/30/20

Metcon

Metcon (AMRAP – Reps)

AMRAP x 5
7 Rounds of Chief
Max Cal Bike

Rest 5 Min

AMRAP x 5
6 Rounds of Cheif
Max Cal Bike

Rest 5 Min

AMRAP x 5
5 Rounds of Cheif
Max Cal Bike

Adv RX
135/95
155/105
185/135

RX
115/85
135/95
155/105

1 round of "Cheif"
3 power cleans
6 Push-ups
9 Air Squats

Score is Cal

CrossFit WOD, December 29, 2020

PPLAdmin December 28, 2020

12/29/20

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20
20 Burpee Box jumps
40/30 Cal Row
80 DU

Weightlifting

Shoulder Press (Weight)

Every 2 min x 10 (2 rounds)
Min 0, 6: Strict press 1×4 (2 sec pause on Shoulders) 75-80%
Min 2, 8: Strict press 1×5 (no pause) 80-85%
Min 4, 10: Push press 1×6 (no pause) 85-90%

Based off of 1RM strict press

Gymnastics

In place of The Above Lift

Metcon (3 Rounds for reps)

3 Rounds:
Strict HSPU 1 sec pause 40%
Strict HSPU no pause 50%
Kipping HSPU no pause 60%

1 min rest between each set

All three % are based off of max strict HSPU

CrossFit WOD, December 28, 2020

PPLAdmin December 27, 2020

12/28/20

Weightlifting

Back Squat (7×2 )

Start around 60-65%
Sets 1,2,3,4 climbing
Sets 5,6,7 same weight across

Metcon

Metcon (Time)

1 Round
30 Power snatch
30 OHS
30 Squat Snatch

On the Minute 5 T2B

Adv RX 135/95
RX 115/85

CrossFit WOD, December 26, 2020

PPLAdmin December 25, 2020

12/26/20

Metcon

Metcon (AMRAP – Reps)

5 Rounds
1:00 Max Alternating DB Snatch
1:00 Max Front Squat
1:00 Max Cal any machine
1:00 Rest

RX
DB 50/35
Barbell 115/85

ADV RX
DB 70/50
Barbell 155/105

Metcon (AMRAP – Reps)

5 Rounds
1:00 Max Alternating DB Snatch
1:00 Max Front Squat
1:00 Max Cal any machine
1:00 Rest

RX
DB 50/35
Barbell 115/85

ADV RX
DB 70/50
Barbell 155/105

AT HOME WOD

Metcon (AMRAP – Reps)

5 Rounds
1:00 Max Push-ups
1:00 Max Air Squats
200m Run
1:00 Rest

Reps for Pushups and air squats. The run doesn’t count.

CrossFit WOD, December 25, 2020

PPLAdmin December 24, 2020

12/25/20

Merry Christmas!!!!

Can’t wait to see Everyone!!!

CrossFit WOD, December 24, 2020

PPLAdmin December 23, 2020

12/24/20

Metcon

12 Days of CrossFit (Time)

1 Thruster
2 Hang Power Cleans
3 Deadlifts
4 Burpees
5 T2B
6 Box Jumps
7 Hand Release Pushups
8 Reverse Lunges
9 KBS
10 Sit-ups
11 Wallballs
12 Cal Any Machine

ADV RX
Barbell 155/105
Box 30/24"
KB 32/24lb
Wallball 30/20lb

RX
Barbell 135/95
Box 24/20"
KB 24/16lb
Wallball 20/14lb

FYI we are totally repeating this next week so we can all do it together.

AT HOME WOD

Metcon (Time)

1 Jumping Air Squat
2 Air Squats
3 Jumping Jacks
4 Burpees
5 Hollow Rocks
6 Step up to something
7 Hand Release Pushups
8 Reverse Lunges
9 DU
10 Sit-ups
11 Mountain Cimbers
12 Shoulder Taps/Arm

CrossFit WOD, December 23, 2020

PPLAdmin December 22, 2020

12/23/20

Metcon

Metcon (Time)

8 Rounds
100m Run
Rest 1:00 between Rounds

score is slowest round

Metcon

CrossFit WOD, December 22, 2020

PPLAdmin December 21, 2020

12/22/20

Gymnastics

Metcon (AMRAP – Reps)

Strict HSPU
Max HSPU
Rest 1:00
80% Max HSPU
Rest 1:00
Max HSPU
Rest 1:00
80% HSPU
Rest 1:00
Max HSPU

ADV RX Strict
RX Kipping

Metcon

Metcon (Time)

5 Rounds
15/10 Cal any machine
10 C2B Pull-ups

Directly into…..

5 Rounds
10 Power Cleans
10 Push Jerks

ADV RX 115/85
RX 95/65

AT HOME WOD

Metcon (Time)

5 Rounds
200m Run
15 Sit-ups

Directly into…

5 Rounds
10 Lunges
10 Hollow Rocks

WOD

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