WOD

No WOD available

CrossFit WOD, October 2, 2020

PPLAdmin October 1, 2020

10/2/20

Gymnastics

HSWalk Practice

Alternating on the Minute x 10
(5 Rounds)
:45s Row (recovery pace)
30′ HSWalk (5 mats)

HSW alternates:
-Wall Walks
-Handstand shoulder taps
-Single arm seated DB Press (5 per arm)

Metcon

Metcon (Time)

3 Rounds:
30 Snatches 75/55
30 Box Jump Overs
30 C2B
30/24 Cal Row

Time Cap: 20 minutes

RX Pull-Ups

CrossFit WOD, October 1, 2020

PPLAdmin September 30, 2020

10/1/20

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:
15 Cal Machine
30 Russian KBS (24/16kg)
60 Sec Hollow Hold (accumulated)

CrossFit WOD, September 30, 2020

PPLAdmin September 29, 2020

9/30/20

Gymnastics

Metcon (AMRAP – Reps)

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

Rest 2:00

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

RX: Bar MU

Scaling options:
Ring skill work
C2B
Pull-up
Banded Pull-ups

Metcon

Metcon (Time)

3 Rounds:
800m Run
20 T2B
10 Front Squats (185/135)

RX (155/105)

Modifications for the Run
1k Row
800m Ski Erg
50/35 Cal Bike

CrossFit WOD, September 29, 2020

PPLAdmin September 28, 2020

9/29/20

MoFlow Friday 7:30am

Weightlifting

Deadlift (5×3 )

TNG or Singles
Set 1: 70%
Set 2: 75%
Set 3,4,5: 80%

Metcon

Belt Buckle (Time)

For Time:
1,000 Meter Row
30 Deadlifts (225/155)
50 Barbell-Facing Burpees

ADV RX as written
RX 185/125

CrossFit WOD, September 28, 2020

PPLAdmin September 27, 2020

9/28/20

Women’s group tonight Monday at 7:30pm. We are going to keep it as every other Monday.

MoFlow this Friday 7:30am

CrossFit WOD, September 26, 2020

PPLAdmin September 25, 2020

9/25/20

Metcon (Time)

5 Rounds
200 m Run
10 Thusters 95/65
10 Lateral Barbell Burpees

CrossFit WOD, September 25, 2020

PPLAdmin September 24, 2020

9/25/20

Gymnastics

HSWalk Practice

Alternating on the Minute x 10
(5 Rounds)
:45s Row (recovery pace)
30′ HSWalk (5 mats)

HSW alternates:
-Wall Walks
-Handstand shoulder taps
-Single arm seated DB Press (5 per arm)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:
200m Run
12/8 Cal Bike
12 C2B
8 Single Arm DB Snatch 70/50

ADV RX as written
RX 50/35

CrossFit WOD, September 24, 2020

PPLAdmin September 23, 2020

9/24/20

Metcon

Metcon (Time)

For Time:
1 Mile Run or 1600m Row
50 Calorie Bike
1 Mile Run or 1600m Row

Run or Row 3 miles

CF Games 2020

Awful Annie (Time)

For time:
50-40-30-20-10
Double-under
GHD sit-up
5-4-3-2-1
Clean

W 185 lb. M 275 lb.

Metcon (Distance)

Max unbroken HSWalk

CrossFit WOD, September 23, 2020

PPLAdmin September 22, 2020

9/23/20

Gymnastics

Metcon (AMRAP – Reps)

On the 2:00 x 5 Rounds
8 Bar-Facing Burpees
20 DU
Max kipping HSPU with Time remaining.
-No rest between rounds
-Score is total number of HSPU

ADV RX as written
RX Max Push Press 95/65

Metcon

Metcon (AMRAP – Reps)

AMRAP x 5, Rest 5:
60 Lunges
200m Run
Time Remaining Max Calorie Row

AMRAP x 5, Rest 5:
30 Single Front Rack DB Lunges (50/35)
200m Run
Time Remaining Max Calorie Row

AMRAP x 5, Rest 5:
20 Double DB Front Rack Lunges (50/35)
200m Run
Time Remaining Max Calorie Row

Lunges are in place not walking
Score is Calories on the Row

Scaling options for the Run:
12/9 Cal Bike
Scaling options for the Row:
Max any machine or Max Burpees

CF Games 2020

Nasty Nancy (Time)

5 rounds:
500-m run
15 overhead squats
15 bar-facing burpees

W 125 lb. M 185 lb.

CrossFit WOD, September 22, 2020

PPLAdmin September 21, 2020

9/22/20

Gymnastics

Metcon (Weight)

Bar MU Stamina
5 Rounds, based on your percentages: 35% Max Bar MU
3 Power Clean
Rest 2 minutes between sets

Every set add weight to your bar working up to 85% of your 1RM Power Clean

Start around 75%

Metcon

Metcon (Time)

21-15-9
Power Clean 95/65
Hand Release Push-ups

Directly Into….

21-15-9
Push Press 95/65
T2B

ADV Rx as written
Rx 75/55

CF Games 2020

Damn Diane (Time)

3 rounds:
15 deadlifts
15 strict deficit handstand push-ups

W 205 lb., 2-in. deficit
M 315 lb., 3.5-in. deficit

1000m Row (Time)

Max Effort 1000m Row

WOD

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