WOD
No WOD available
CrossFit WOD, May 5, 2021
PPLAdmin
May 4, 2021
5/5/21
No Scultp or MoFlow this Sunday!
Metcon
Metcon (Time)
3 Rounds of
10/7 Cal Bike
10 C2B
10 Thrusters
10/7 Cal Bike
10 C2B
10 Thrusters
Directly into…..
3 Rounds of
10 Thrusters
10 C2B
200m Run
ADV RX 115/85
RX 95/65
Core work
Metcon
3 Rounds
1:00 Front Plank
10 Hollow Rocks
10 Side crunches each side
10 Alternating V-ups
30 Flutter Kicks
10 Supermans
1:00 Front Plank
10 Hollow Rocks
10 Side crunches each side
10 Alternating V-ups
30 Flutter Kicks
10 Supermans
CrossFit WOD, May 4, 2021
PPLAdmin
May 3, 2021
5/4/21
Weightlifting
Shoulder Press (6-6-6-6 across)
build to a heavy set of 6 then do 4×6 across
Push Press (10-8-8-6-6-6)
1×10 60%
1×8 66%
1×8 72%
3×6 75%
1×8 66%
1×8 72%
3×6 75%
Metcon
Metcon (Time)
Partner WOD
Bike 76/50 – 60/42 – 48/32
T2B 50 – 40 – 30
Deadlift 20 – 16 – 10 (245/175)
Bike 76/50 – 60/42 – 48/32
T2B 50 – 40 – 30
Deadlift 20 – 16 – 10 (245/175)
Split Reps
CrossFit WOD, May 3, 2021
PPLAdmin
May 2, 2021
5/3/21
Weightlifting
Back Squat (8-6-4-4)
1×8 62%
1×6 71%
1×4 81%
1×4 86%
1×6 71%
1×4 81%
1×4 86%
Front Squat (5-4-3-3)
1×5 70%
1×4 80%
1×3 85%
1×3 90%
1×4 80%
1×3 85%
1×3 90%
Metcon
Metcon (Time)
4 Rounds
400/350m Row
12 Lunges (Barbell either in front or back)
12 Power Snatches
400/350m Row
12 Lunges (Barbell either in front or back)
12 Power Snatches
RX 75/55
ADV RX 95/65
CrossFit WOD, May 1, 2021
PPLAdmin
April 30, 2021
5/1/21
Metcon
Metcon (Time)
Partner WOD
5 Rounds
20 C2B
30 push-ups
100 DU
5 Rounds
20 C2B
30 push-ups
100 DU
RX Pull-ups
CrossFit WOD, April 30, 2021
PPLAdmin
April 29, 2021
4/30/21
Weightlifting
Deadlift (1×1 heavy single)
Warm up
1×15 40%
1×12 45%
1×8 55%
1×2 65%
1×2 70%
1×2 75%
Then build to a heavy single
1×15 40%
1×12 45%
1×8 55%
1×2 65%
1×2 70%
1×2 75%
Then build to a heavy single
Metcon
Metcon (Time)
4 Rounds
20 Air Squats
8 Mat lengths HSWalk
50 DU
20 Air Squats
8 Mat lengths HSWalk
50 DU
RX
5/5 Single Arm DB Strict Press 50/35
CrossFit WOD, April 29, 2021
PPLAdmin
April 28, 2021
4/29/21
Metcon
Metcon (Time)
For Time:
40/30 Cal Bike
200m Run
800/700m Row
40/30 Cal Bike
200m Run
800/700m Row
30/20 Cal Bike
200m Run
400/320m row
20/10 Cal Bike
200m Run
250/200m Row
CrossFit WOD, April 28, 2021
PPLAdmin
April 27, 2021
4/28/21
Weightlifting
Squat Snatch (10 x 1 Squat Snatch)
EMOM 10
1 Squat Snatch 75 – 80%
1 Squat Snatch 75 – 80%
Metcon
Metcon (Time)
3 Rounds of:
10 Wallballs 20/14lb
15/12 Cal Row
10 Wallballs 20/14lb
15/12 Cal Row
Directly Into
3 Rounds of:
10 Wallballs 20/14lb
200m Run
CrossFit WOD, April 27, 2021
PPLAdmin
April 26, 2021
4/27/21
Weightlifting
Push Press (10 – 8 -6 – 4)
1 x 10 55%
1 x 8 58%
1 x 6 61%
1 x4 72%
1 x 8 58%
1 x 6 61%
1 x4 72%
Shoulder Press (4 x 8 Climbing)
Metcon
Metcon (Time)
Partner WOD
100/80 – 80/60 – 60/40 Cal Bike
10 – 10 – 10 Cleans 135/95
100/80 – 80/60 – 60/40 Cal Bike
10 – 10 – 10 Cleans 135/95
CrossFit WOD, April 26, 2021
PPLAdmin
April 25, 2021
4/26/21
Women’s Group 7:30pm Tuesday at Jenn’s house.
Weightlifting
Back Squat (8 – 8 – 6 – 6)
1 x 8 62%
1 x 8 67%
1 x 6 76%
1 x 6 81%
1 x 8 67%
1 x 6 76%
1 x 6 81%
Front Squat (4 x 5)
1 x 5 70%
1 x 5 75%
2 x 5 80%
1 x 5 75%
2 x 5 80%
Metcon
Metcon (Time)
For Time:
30-20-10
Cal Row
Step-ups or Box Jumps 24/20"
30-20-10
Cal Row
Step-ups or Box Jumps 24/20"
Directly Into:
30-20-10
T2B
Push-Ups
ADV RX Box 30/24"
