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CrossFit WOD, October 4, 2021

PPLAdmin October 3, 2021

10/4/21

Weightlifting
Front Squat (5 x 1 across 80-85%)

Metcon
Metcon (Time)
2-4-6-8-10:
Power Snatches 135 / 95 lb

After Each Round:
400 Meter Row
2 Rope Climbs

RX 8 C2B Every Round in place of Rope climbs

Modification
8 pull-ups or Ring Rows

CrossFit WOD, October 2, 2021

PPLAdmin October 1, 2021

10/2/21

Metcon
Metcon (Time)
3 Rounds:
200 Meter Run
40 Wallballs 20 / 14 lb

3 Rounds:
200 Meter Run
40 T2B

3 Rounds:
200 Meter Run
20 Burpees

CrossFit WOD, October 1, 2021

PPLAdmin September 30, 2021

10/1/21

Weightlifting
Choose snatches or cleans
Snatch High Pull (5 x 5 Light weight)
goal is move well with speed and technique.
Clean High-Pull (5 x 5 light weight)
Power Snatch (5×3 around 70-75%)
Sets do not need to be TNG
Power Clean (5×3 70-75%)

Metcon
Metcon (Time)
Buy In: 50/35 Cal Bike
3 Rounds:
10 Deadlifts (185/125)
100 m Run
15 Kipping HSPU
100m Run
Cash Out: 50/35 Cal Bike

CrossFit WOD, September 30, 2021

PPLAdmin September 29, 2021

9/30/21

Gymnastics
Metcon (3 Rounds for reps)
3 sets of Max pull-ups

10 minute time cap

Metcon
Metcon (Time)
Partner WOD
100 Cal Bike
Every 3 minutes
20 Wallballs 20/14

directly into……..

100 Cal Row
Every 3 minutes
100m Run

Modification for the 100m Run
10 Box Step-ups

CrossFit WOD, September 29, 2021

PPLAdmin September 28, 2021

9/29/21

Weightlifting
Power Clean (5×2 Climbing)
15 minute time cap

Metcon
Metcon (AMRAP – Reps)
ADV RX
4 Rounds
AMRAP 4:
30/21 Cal Row
21 KBS (24/16kg)
MAX Distance HSWalk
*each mat length is 1 Rep

4 minute rest between rounds

RX
4 Rounds
AMRAP 4:
12/9 Cal Bike
21 KBS (24/16kg)
MAX Cal Row

4 minute rest between rounds

*Goal is to spend about 2 minutes on the row, 1 minute on the KBS

CrossFit WOD, September 28, 2021

PPLAdmin September 27, 2021

9/28/21
One of our favorite days of the year at CFA is coming up. Our 9th annual Halloween workout.

Find a team of three males, females, or co-ed and workout in your costumes for the 3 person Partner workout that will be posted.

We will have a theme this year which is TV

Trunk or Treat for the kids will begin at 5pm.

When: Friday October 29th.

Gymnastics
Metcon (AMRAP – Reps)
Strict HSPU
ADV RX
10 – 10 – 8 – 6 – 4

RX
5 – 5 – 4 – 4 – 3

12 minute Time cap

Modification:
Seated Single arm DB Press
5 x 5

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP X 10:
1 push press
1 burpee box jump over
2 push press
2 burpee box jump over
3 push press
3 burpee box jump over
…….. continue to add 1 rep to each movement until the 10 minutes are up.

ADV RX Barbell (135/95)
RX Barbell (95/65)

Cool down
Metcon
5 Rounds
100m Light jog
10 Cal easy Bike

CrossFit WOD, September 27, 2021

PPLAdmin September 26, 2021

9/27/21
MoFlow Monday 6:30pm and Thursday 5:00pm

Metcon

Gymnastics
Metcon (AMRAP – Reps)
Strict pull-ups
ADV RX
10 – 10 – 10 – 10

RX
8 – 8 – 8 – 8

10 minute time cap

Weightlifting
Front Squat/Back Squat (5 x 3/2 Climbing)
Every 2 minutes x 10
3 Back Squats
2 Front Squats

No rest in between movements. Finish your 5 Back Squats and go right into your Front Squat then rest out the rest of the 2 minutes. Repeat for 5 Sets.

Start around 65% and end around 85% of you Front Squat max

Metcon
Metcon (Time)
5 Rounds For Time:
12 T2B
21/15 Cal Bike

CrossFit WOD, September 25, 2021

PPLAdmin September 24, 2021

9/25/21

Metcon
Metcon (Time)
Partner WOD
6 Rounds
200m Run
20 C2B
10 Power Cleans 185/125

RX
Pull-ups
155/105

CrossFit WOD, September 24, 2021

PPLAdmin September 23, 2021

9/24/21

Gymnastics
Metcon (AMRAP – Reps)
Strict Pull-ups and Push-ups
12 – 10 – 10 – 8 – 6

12 minute time cap
*only log your pull-up reps

Weightlifting
Tall Snatch (5 x 3)
– All sets at light weight
– 3 second pause at the
bottom
– Focus on the pull under the bar to the receiving position
– Think quick to the bottom and stable when you get there.
Squat Snatch (5 x 3 70 – 75% across)
– Take the speed from the tall Snatch drill
– Think speed from hips to pulling underneath the bar
– Reps do not need to be TNG
Tall Clean (5 x 3)
In place of the Snatch for those not snatching.
Same concept as the Tall Snatch
Squat Clean (5 x 3 70 – 75% across)
In place of the Squat Snatch for those not Snatching

Metcon
Metcon (Time)
3 Rounds
10 Hang Power Snatch
10 Deficit HSPU (45/25 plates)
10 OHS
10 Over the bar burpees

Barbell
ADV RX 115/85
RX 75/55

Modifications
Snatches – Hang cleans
OHS – front squats or back squats
HSPU – no deficit or push press with your barbell

CrossFit WOD, September 23, 2021

PPLAdmin September 22, 2021

9/23/21

Metcon
Metcon (Time)
4 Rounds
10 Empty Barbell Bicep Curls
10 Empty Barbell Bent Over Rows
10 Empty Barbell GM
10 Medball Hamstring Curls
20 StarFish
25 Calorie Bike

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