WOD

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CrossFit WOD, October 26, 2020

PPLAdmin October 25, 2020

10/26/20

MoFlow Wednesday at 7:30

Weightlifting

Back Squat (10-8-6-4-2 Climbing)

Off the Rack
10@ 65%
8@ 72%
6@ 78%
4@ 83%
2@ 88%

Rest 3 minutes between sets.
We will repeat this rep scheme next week as well.

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20
20 Thruster
20 Snatch
20 Box Jump 24/20"
20 OHS
20/15 Cal Row

75/55

CrossFit WOD, October 24, 2020

PPLAdmin October 23, 2020

10/24/20

Metcon

Metcon (Time)

3 Rounds:
800m Run
4 Rounds of "The Chief+"

1 Round of "The Chief+":
3 Power Cleans (155/105)
6 Kipping HSPU
9 Wallballs (20/14)

ADV RX (155/135)

Alternate for "The Chief"
3 Power Cleans
6 Push-ups
9 Air Squats

CrossFit WOD, October 23, 2020

PPLAdmin October 22, 2020

10/23/20

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:
Ascending Ladder
3 Push Presses
3 T2B
3 Cal Row

RX 95/65
ADV RX 115/85

-Reps will climb by 3 reps every round
-Score is total rounds and reps

Weightlifting

Split Jerk (Build to a heavy Split Jerk)

With an 8 Minute Window Build to a heavy Split Jerk off the rack

Extra Gymnastics Work

Metcon (AMRAP – Reps)

On the 2:00 x 3 Rounds:
12/9 Calorie Bike
Max Ring MU in time remaining

Rest 2 minutes

On the 2:00 x 3 Rounds:
12/9 Cal Bike
Max Ring MU in time remaining

Score is number of MU

Other options:
Bar MU or C2B

CrossFit WOD, October 22, 2020

PPLAdmin October 21, 2020

10/22/20

Metcon

Metcon (Time)

50 Cal Bike
800m
50 Cal Row
-then-
5 Rounds:
5 Strict Pull-ups
25m Single Arm Farmers Carry (each side) 32/24kg
10 Hollow Rocks

*Smooth and steady

CrossFit WOD, October 21, 2020

PPLAdmin October 20, 2020

10/21/20

Metcon

Burpee Stamina (Time)

21-15-9
Calorie Bike
Bar – Facing Burpees

Metcon

Metcon (Time)

For Time:
40/30 Cal Row
20 Squat Snatches
40/30 Cal Row

ADV RX (135/95)
RX (115/85)

Snatch alternates:
-Power Snatch
-40 Single DB Power or Squat Snatch

CrossFit WOD, October 20, 2020

PPLAdmin October 19, 2020

10/20/20

Halloween Costume Run at Lake Norman Brewery Wednesday 10/28. Best costume prize for Kids, adults and group.

Metcon

Metcon (AMRAP – Rounds and Reps)

RX
AMRAP 16:
Buy-In 75/50 Cal Bike
Time Remaining:
15 Box Jump Overs (24"/20")
10 Double DB Cleans (50/35)
12 C2B

ADV RX
AMRAP 16:
Buy-In 75/50 Cal Bike
Time Remaining:
15 Box Jump Overs (24"/20")
10 Double DB Cleans (50/35)
5 Bar MU

Extra work if you want an after WOD

Metcon (Time)

For Time, Partitioned as Desired
3K Row
60 GHD Sit-ups
12 Rope Climbs

CrossFit WOD, October 19, 2020

PPLAdmin October 18, 2020

10/19/20

The finals of the 2020 Reebok CrossFit Games will take place Friday, Oct. 23, through Sunday, Oct. 25, in Northern California. The competition can be watched across a range of broadcast and digital channels, including a live, two-hour broadcast on CBS Television Network on Saturday, Oct. 24, from 10 a.m. to noon PT. Every event of the final stage will stream live across Pluto TV, games.crossfit.com, and CrossFit’s Facebook and YouTube channels.

CrossFit WOD, October 17, 2020

PPLAdmin October 16, 2020

10/17/20

Metcon

Metcon (Time)

7 Rounds
12 Thrusters
9 Snatches
9/7 Cal Row

RX(75/55)
ADV RX (95/65)

Optional Extra Strength Work

Deadlift (5-4-3-2-1)

70%
75%
80%
85%
90%

CrossFit WOD, October 16, 2020

PPLAdmin October 15, 2020

10/16/20

Happy Friday!
Choose between Helen or C2B Helen.

Metcon

C2B Helen (Time)

3 Rounds
400m Run
21 KBS 24/16kg
12 C2B

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Optional Extra Strength Work

Overhead Squat (5×1 climbing)

OHS on the 2:00 x 5:
1 Pausing OHS (2s in bottom)
1 OHS

60%
65%
70%
75%
75-80%

Extra Gymnastics Work

Metcon (Time)

300′ HSWalk (50 Mats)
*Every Break 3 Bar MU

CrossFit WOD, October 15, 2020

PPLAdmin October 14, 2020

10/15/20

Metcon

3 Rounds:
9 Single Legged Landmine Romanian DL (each Side
15 Double DB Bench Press (on a box jump)
20 GHD Sit ups
20 Calories (any Machine)

WOD

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