WOD
No WOD available
CrossFit WOD, September 21, 2020
PPLAdmin
September 20, 2020
9/21/20
Below is our class programming as well as the 2020 Games workouts. If you want to participate we are going to post the games workouts the rest of this week for those that want to do them. You can do either one.
Weightlifting
Squat Clean and Jerk (Build to a 1 Rep max)
Squat Clean + Hang Squat Clean + Jerk
Metcon
Metcon (Time)
10 Rounds
15 Wallballs (20/14#)
200m Run
15 Wallballs (20/14#)
200m Run
Scaling options for Run
12/9 Cal Bike or 250m Row
CF Games 2020
Front Squat (1 Rep max)
20 minute time cap
Friendly Fran (Time)
3 rounds:
21 thrusters
21 chest-to-bar pull-ups
21 thrusters
21 chest-to-bar pull-ups
W 85 lb. M 115 lb.
CrossFit WOD, September 19, 2020
PPLAdmin
September 18, 2020
9/19/20
8:30 CFA
Metcon
Metcon (Time)
For Time:
70/40 Cal Row or 50/35 Cal Bike
50 Single arm DB clean and jerk (50/35#)
400m Run
15 Bar MU
400m Run
70/40 Cal Row or 50/35 Cal Bike
50 Single arm DB clean and jerk (50/35#)
70/40 Cal Row or 50/35 Cal Bike
50 Single arm DB clean and jerk (50/35#)
400m Run
15 Bar MU
400m Run
70/40 Cal Row or 50/35 Cal Bike
50 Single arm DB clean and jerk (50/35#)
CrossFit WOD, September 18, 2020
PPLAdmin
September 17, 2020
9/18/20
Metcon
Metcon
Alternating on the Minute x 10
(5 Rounds)
:45s Row (recovery pace)
30′ HSWalk (5 mats)
(5 Rounds)
:45s Row (recovery pace)
30′ HSWalk (5 mats)
HSW alternates:
-Wall Walks
-Handstand shoulder taps
-Single are seated DB Press (5 per arm)
Metcon
Metcon (Time)
3 Rounds:
3 Burpee Box Jumps
6 Double DB Squats (50/35)
9 Deadlifts (155/105)
3 Burpee Box Jumps
6 Double DB Squats (50/35)
9 Deadlifts (155/105)
50/35 Cal Row
3 Rounds:
3 Burpee Box Jumps
6 Double DB Squats (50/35)
9 Deadlifts (155/105)
50/35 Cal Row
3 Rounds:
3 Burpee Box Jumps
6 Double DB Squats (50/35)
9 Deadlifts (155/105)
CrossFit WOD, September 17, 2020
PPLAdmin
September 16, 2020
9/17/20
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
800m Run
48′ Single DB OH Walking Lunge (each arm)
2 Rope Climbs
800m Run
48′ Single DB OH Walking Lunge (each arm)
2 Rope Climbs
Scale Rope Climbs:
8 Pull-ups
CrossFit WOD, September 16, 2020
PPLAdmin
September 15, 2020
9/16/20
Weightlifting
Big Clean Complex (6×1 Every 5 minutes)
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Strategy
-Hook grip
-If you need to Pause do it in the front rack to maintain grip strength
-Move relatively quickly to help reduce time under tension in each set
This is a 12 Rep complex challenging both with stamina and strength
The full complex is designed to be completed without putting the barbell down
We will complete 1 set every 5 minutes for a total of 6 sets
The goal is to climb in weight with each set
A good place to start would be 45-50% of your 1RM Clean and Jerk
Your score is the heaviest set you completed unbroken
The full complex is designed to be completed without putting the barbell down
We will complete 1 set every 5 minutes for a total of 6 sets
The goal is to climb in weight with each set
A good place to start would be 45-50% of your 1RM Clean and Jerk
Your score is the heaviest set you completed unbroken
Strategy
-Hook grip
-If you need to Pause do it in the front rack to maintain grip strength
-Move relatively quickly to help reduce time under tension in each set
CrossFit WOD, September 15, 2020
PPLAdmin
September 14, 2020
9/15/20
Metcon
Metcon (Time)
For Time:
75/50 Cal Bike
2,000m Row
150 DU
50 T2B
75/50 Cal Bike
2,000m Row
150 DU
50 T2B
Metcon
Metcon (Time)
3 Rounds:
50m Double DB Farmers Carry
25m Single Arm OH Carry (L)
25m Single Arm OH Carry (R)
50 Sit-ups
50m Double DB Farmers Carry
25m Single Arm OH Carry (L)
25m Single Arm OH Carry (R)
50 Sit-ups
DB (50/35)
CrossFit WOD, September 14, 2020
PPLAdmin
September 13, 2020
9/14/20
Gymnastics
Strict Gymnastics (AMRAP – Rounds and Reps)
Ascending ladder for 7:00
1 strict HSPU, 1-3 Ring Pull-ups
2 Strict HSPU, 1-3 Ring Pull-ups
3 Strict HSPU, 1-3 Ring Pull-ups
1 strict HSPU, 1-3 Ring Pull-ups
2 Strict HSPU, 1-3 Ring Pull-ups
3 Strict HSPU, 1-3 Ring Pull-ups
Continue to add 1 strict HSPU until the 7:00 time cap.
Metcon
Metcon (4 Rounds for reps)
All AMRAP’s x 3, Rest 3:00 between each one
200m Run 15 Bar Facing Burpees, Max OHS (65/45)
200m Run 12 Bar Facing Burpees, Max OHS (75/55)
200m Run 9 Bar Facing Burpees, Max OHS (95/65)
200m Run 6 Bar Facing Burpees, Max OHS (115/85)
200m Run 15 Bar Facing Burpees, Max OHS (65/45)
200m Run 12 Bar Facing Burpees, Max OHS (75/55)
200m Run 9 Bar Facing Burpees, Max OHS (95/65)
200m Run 6 Bar Facing Burpees, Max OHS (115/85)
CrossFit WOD, September 11, 2020
PPLAdmin
September 10, 2020
9/11/20
Metcon
Metcon (Time)
2001m Row
9 KB Snatches (R)
11 Thrusters
9 KB Snatches (L)
11 C2B
9 KB Snatches (R)
11 Power Clean
9 KB Snatches (L)
11 T2B
2001m Row
9 KB Snatches (R)
11 Thrusters
9 KB Snatches (L)
11 C2B
9 KB Snatches (R)
11 Power Clean
9 KB Snatches (L)
11 T2B
2001m Row
CrossFit WOD, September 10, 2020
PPLAdmin
September 9, 2020
9/10/20
Metcon
Metcon (Time)
Cash-In 50/35 Cal Bike
3 Rounds
Max L-Sit
200m Run
5 Strict Pull-ups
200m run
3 Rounds
Max L-Sit
200m Run
5 Strict Pull-ups
200m run
