WOD
No WOD available
CrossFit WOD, September 8, 2020
PPLAdmin
September 7, 2020
9/8/20
Metcon
Metcon (Time)
2 Rounds
50m Double DB Farmers Carry
42′ HSWalks (7 mats)
15 Deadlifts (205/145)
10 Double DB Push Press 50/35
10/7 Bar MU
50m Double DB Farmers Carry
42′ HSWalks (7 mats)
15 Deadlifts (205/145)
10 Double DB Push Press 50/35
10/7 Bar MU
ADV RX as written
RX HSWalk = DB Bear Crawl and Bar MU = C2B
Optional Extra Strength Work
Metcon (Weight)
5 Sets for quality
Set 1 – 5 Tall Snatches + 5 Snatch Drop
Set 2 – 4 Tall Snatches + 4 Snatch Drop
Set 3 – 3 Tall Snatches + 3 Snatch Drop
Set 4 – 2 Tall Snatches + 2 Snatch Drop
Set 5 – 1 Tall Snatch + 1 Snatch Drop
Add weight every set
Set 1 – 5 Tall Snatches + 5 Snatch Drop
Set 2 – 4 Tall Snatches + 4 Snatch Drop
Set 3 – 3 Tall Snatches + 3 Snatch Drop
Set 4 – 2 Tall Snatches + 2 Snatch Drop
Set 5 – 1 Tall Snatch + 1 Snatch Drop
Add weight every set
Metcon (Weight)
From Minutes 0:00 – 4:00:
Build to a Moderate High Hang Squat Snatch (pockets)
Build to a Moderate High Hang Squat Snatch (pockets)
Metcon (Weight)
From Minutes 4:00-8:00:
Build to a Moderate Hang Squat Snatch (knees)
Build to a Moderate Hang Squat Snatch (knees)
Metcon (Weight)
From Minutes 8:00-12:00:
Build to a Low-Hang Squat Snatch (below knees, but not floor)
Build to a Low-Hang Squat Snatch (below knees, but not floor)
CrossFit WOD, September 7, 2020
PPLAdmin
September 6, 2020
9/7/20
Metcon
Zachary D. Tellier (Time)
For Time
10 Burpees
10 Burpees
10 Burpees
25 Push-Ups
10 Burpees
25 Push-Ups
50 Lunges
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats
Complete the work in the order written, starting each new segment with 10 burpees.
Score is the time it takes you to complete all the repetitions
CrossFit WOD, September 5, 2020
PPLAdmin
September 4, 2020
9/5/20
8AM SWIM WOD at Westport Swim club
CrossFit WOD, September 4, 2020
PPLAdmin
September 3, 2020
9/4/20
MoFlow 7:30am
Metcon
Metcon (Time)
2 Rounds For Time:
90/70 Calorie Row
70 Wallballs (20/14)
50 KBS (24/16kg)
30 Burpee Box Jump Overs (24"/20")
90/70 Calorie Row
70 Wallballs (20/14)
50 KBS (24/16kg)
30 Burpee Box Jump Overs (24"/20")
CrossFit WOD, September 3, 2020
PPLAdmin
September 2, 2020
9/3/20
Open gym fro 4-6:30pm PLEASE SIGN IN
MoFlow this Friday 7:30am
CrossFit WOD, September 2, 2020
PPLAdmin
September 1, 2020
9/2/20
Gymnastics
Gymnastics Conditioning (AMRAP – Rounds and Reps)
Ascending Ladder for 8:00
6′ Handstand Walk, 20 DU
12′ Handstand Walk, 40 DU
18′ Handstand Walk, 60 DU
Continue to add 6′ to each HSW, and 20 reps to each DU round.
6′ Handstand Walk, 20 DU
12′ Handstand Walk, 40 DU
18′ Handstand Walk, 60 DU
Continue to add 6′ to each HSW, and 20 reps to each DU round.
Every 6 ft. (1 mat) is 1 Rep
ADV as written
RX Sub HSW with Weighted bear crawl. 50/35#
Start with 6’ and add 1 mat every round
Metcon
CrossFit WOD, September 1, 2020
PPLAdmin
August 31, 2020
9/1/20
Metcon
Metcon (Time)
For Time:
400m Run, 21 Burpees
400m Run, 15 Burpees
400m Run, 9 Burpees
200m Run, 9 Power Cleans (115/85)
200m Run, 15 Power Cleans (115/85)
200m Run, 21 Power Cleans (115/85)
400m Run, 21 Burpees
400m Run, 15 Burpees
400m Run, 9 Burpees
200m Run, 9 Power Cleans (115/85)
200m Run, 15 Power Cleans (115/85)
200m Run, 21 Power Cleans (115/85)
CrossFit WOD, August 31, 2020
PPLAdmin
August 30, 2020
8/31/20
Gymnastics
Metcon (2 Rounds for reps)
2 Rounds:
1 minute max strict HSPU
1 minute max strict Pull-ups
1 minute max strict Ring Dips
1 minute max strict HSPU
1 minute max strict Pull-ups
1 minute max strict Ring Dips
Metcon
Metcon (Time)
27-21-15-9:
Row Calories
OHS (95/65)
Row Calories
OHS (95/65)
CrossFit WOD, August 28, 2020
PPLAdmin
August 27, 2020
8/28/20
Weightlifting
Back Rack Reverse Lunges (Weight)
On the 2:00 x 5 Sets:
Set 1 – 14 Reverse Lunges (7/side)
Set 2 – 12 Reverse Lunges (6/side)
Set 3 – 10 Reverse Lunges (5/side)
Set 4 – 8 Reverse Lunges (4/side)
Set 5 – 6 Reverse Lunges (3/side)
ground.
Set 1 – 14 Reverse Lunges (7/side)
Set 2 – 12 Reverse Lunges (6/side)
Set 3 – 10 Reverse Lunges (5/side)
Set 4 – 8 Reverse Lunges (4/side)
Set 5 – 6 Reverse Lunges (3/side)
ground.
Unilateral strength work.
Choose weights that allow for full control through the full range of motion.
Don’t slam your knee into the ground.
Complete all the reps on one side before beginning the other side.
MOVEMENT FOCUS
Verticle torso throughout the entire movement.
If your torso cannot stay upright throughout the movement, you’ve gone too heavy
When the bar is on your back, point your elbows to the floor and gently pull the bar down into your traps.
Take your lunge steps straight back so you don’t have a "tight rope" type of lunge.
The front leg should be doing most of the work after the back leg gives the initial push off the floor.
Choose weights that allow for full control through the full range of motion.
Don’t slam your knee into the ground.
Complete all the reps on one side before beginning the other side.
MOVEMENT FOCUS
Verticle torso throughout the entire movement.
If your torso cannot stay upright throughout the movement, you’ve gone too heavy
When the bar is on your back, point your elbows to the floor and gently pull the bar down into your traps.
Take your lunge steps straight back so you don’t have a "tight rope" type of lunge.
The front leg should be doing most of the work after the back leg gives the initial push off the floor.
Metcon (Time)
For Time:
75/50 Cal Bike
21 DB Front Squats
21 DB Push Presses
21 DB Hang Clusters
75/50 Cal Bike
21 DB Front Squats
21 DB Push Presses
21 DB Hang Clusters
ADV RX DB: 50’s/35’s
RX DB: 35/20’s
Happy Labor Day!