WOD
No WOD available
CrossFit WOD, December 21, 2020
PPLAdmin
December 20, 2020
12/21/20
Weightlifting
Stamina Squating (Weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12:
3 Power Cleans (135/95)
15 Wallballs (20/14)
3 Power Cleans (135/95)
15 Wallballs (20/14)
ADV RX
(155/105)
(30/20lb)
AT HOME WOD
Weightlifting
Metcon
Hold Something and do:
8 x 8 Lunges EMOM
8 x 8 Lunges EMOM
Metcon
Metcon (Time)
10 Rounds
5 Burpees
15 Air Squats
5 Burpees
15 Air Squats
CrossFit WOD, December 20, 2020
PPLAdmin
December 19, 2020
12/20/20
Metcon (AMRAP – Reps)
Every time you pee
ADV RX 10 push-ups
Rx 5 pushups
ADV RX 10 push-ups
Rx 5 pushups
CrossFit WOD, December 19, 2020
PPLAdmin
December 18, 2020
12/19/20
Metcon
Metcon (Time)
6 Rounds
7 Thrusters 115/85
7C2B
7 Lateral Burpees
20/15 Cal Row or 200m Run
7 Thrusters 115/85
7C2B
7 Lateral Burpees
20/15 Cal Row or 200m Run
RX
75/55
Pull-ups
CrossFit WOD, December 18, 2020
PPLAdmin
December 17, 2020
12/18/20
Weightlifting
Deadlift (Weight)
On the minute x 6
2-2-2-1-1-1
2-2-2-1-1-1
Start at 60%, 65%, 70%
then for your last 3 singles build to a heavy rep
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15
40 Single DB Hang Clean and Jerk
30 Box Jumps or Step ups
20 Kipping HSPU
10 DL
40 Single DB Hang Clean and Jerk
30 Box Jumps or Step ups
20 Kipping HSPU
10 DL
RX
DB 50/35
Box 24/20"
DL 275/185
ADV RX
DB 50/35
Box 24/30"
DL 315/215
CrossFit WOD, December 17, 2020
PPLAdmin
December 16, 2020
12/17/20
Metcon
Metcon (Time)
4 Rounds
800m Run or Row
15 Air Squats
10 Lunges
5 Burpees
800m Run or Row
15 Air Squats
10 Lunges
5 Burpees
CrossFit WOD, December 16, 2020
PPLAdmin
December 15, 2020
12/16/20
Metcon
Metcon (Time)
On the 4:00 x 5
50 DU
20/15 Cal Row
10 Front Squats 155/105
50 DU
20/15 Cal Row
10 Front Squats 155/105
Score is slowest round
Metcon
Metcon
Strict Gymnastics work:
EMOM x 9 (3 Rounds)
MIN 1 Strict Ring MU
MIN 2 Strict T2B
MIN 3 Strict Ring Dips
EMOM x 9 (3 Rounds)
MIN 1 Strict Ring MU
MIN 2 Strict T2B
MIN 3 Strict Ring Dips
Scaling options
Strict C2B
Strict PU
Elevated Ring Row
CrossFit WOD, December 15, 2020
PPLAdmin
December 14, 2020
12/15/20
Metcon
Black & Blue (Time)
"Black & Blue"
5 RFT:
10 Power Cleans, 135/95
10 Burpees
5 RFT:
10 Power Cleans, 135/95
10 Burpees
Black and Bluer (Time)
5 Rounds:
10 Power Cleans (155/105)
10 Bar Facing Burpees
10 Power Cleans (155/105)
10 Bar Facing Burpees
Extra Gymnastics Work
Metcon (3 Rounds for reps)
On the Minute x 9
3 Rounds:
Minute 1: Max Cal Ski Erg or Bike
Minute 2: Max strict HSPU
Minute 3: 7 DL (65% 1RM)
3 Rounds:
Minute 1: Max Cal Ski Erg or Bike
Minute 2: Max strict HSPU
Minute 3: 7 DL (65% 1RM)
Ski Erg goal (20/15)
CrossFit WOD, December 14, 2020
PPLAdmin
December 13, 2020
12/14/20
Weightlifting
Stamina Squating (Weight)
On the Minute x 14 (7 Rounds)
Min 1 – 2 Front Squats
Min 2 – 4 Back Squats
Min 1 – 2 Front Squats
Min 2 – 4 Back Squats
72% of Front Squat 1RM
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 18
18/15 Cal Row
15 Wallballs 20/14lb
12 Alternating DB Snatch 50/35lb
9 T2B
18/15 Cal Row
15 Wallballs 20/14lb
12 Alternating DB Snatch 50/35lb
9 T2B
ADV RX
75/55 Cal Bike
Directly into….
4 Rounds:
20 Wallballs (30/20lbs)
10 Alternating DB Snatch (70/50lbs)
5 Ring MU
CrossFit WOD, December 12, 2020
PPLAdmin
December 11, 2020
12/12/20
Metcon
Metcon (Time)
5 Rounds
400m Run
1 rope climb
12 Deadlifts
9 Hang Cleans
6 Push Jerks
400m Run
1 rope climb
12 Deadlifts
9 Hang Cleans
6 Push Jerks
Barbell 155/105
RX
5 Rounds
500m Row
12 Deadlifts
9 Hang Cleans
6 Push Jerks
Barbell 115/85
CrossFit WOD, December 11, 2020
PPLAdmin
December 10, 2020
12/11/20
Metcon
Treading Water 2020 (Time)
RX
For Time:
2k Row
150 DU
Directly INTO:
10 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
For Time:
2k Row
150 DU
Directly INTO:
10 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
ADV RX
For Time:
300 DU
2K Row
Directly INTO:
10 Rounds of:
2 Ring MU
4 HSPU
8 KBS (32/24kg)
Min 1 – 1 Front Squat
Min 2 – 2 Back Squats
82% 1RM Front Squat