WOD
No WOD available
CrossFit WOD, April 16, 2021
PPLAdmin
April 15, 2021
4/16/21
Weightlifting
Clean and Jerk (4×2 Climbing to moderately heavy)
Metcon
Metcon (Time)
4 Rounds
400m Run
10 C2B
6 Power Clean & Jerk 135/95
400m Run
10 C2B
6 Power Clean & Jerk 135/95
CrossFit WOD, April 15, 2021
PPLAdmin
April 14, 2021
4/15/21
Metcon
Metcon
3 person team
4 Rounds for each Partner of:
Partner A Dead hang from Pull-up bar until partner B comes in from Farmers Carry
4 Rounds for each Partner of:
Partner A Dead hang from Pull-up bar until partner B comes in from Farmers Carry
Partner B 100m Farmers Carry
Partner C Recovery pace Bike until Partner B comes in from Farmers Carry
Directly into……Individually
4 Rounds
10 V-ups
10 Over & Back (maintain heels off the ground & go back & forth over an object. Over and back is one rep)
15 Flutter Kicks per Leg
CrossFit WOD, April 14, 2021
PPLAdmin
April 13, 2021
4/14/21
Weightlifting
Power Snatch (5×1 3 position Power Snatch)
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
500/400m Row Buy-In, Into Max Rounds:
30 DU, 5 Power Snatches 135/95
500/400m Row Buy-In, Into Max Rounds:
30 DU, 5 Power Snatches 135/95
Rest 5:00
AMRAP 5:
500/400m Row Buy-In, Into Max Rounds:
30 DU, 10 Power Snatches 95/65
Rest 5:00
AMRAP 5:
500/400m Row Buy-In, Into Max Rounds:
30 DU, 15 Power Snatches 75/55
3 scores of total Reps not including row buy-in
CrossFit WOD, April 13, 2021
PPLAdmin
April 12, 2021
4/13/21
Weightlifting
Push Press (4 Sets)
1×10 57%
1×10 60%
2×8 63%
1×10 60%
2×8 63%
Shoulder Press (4×10 Strict Press)
Build to a heavy set of 10
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
Buy In: 100/70 Cal Bike
AMRAP 18:
20 Lateral Burpees Over DB
20-30-40-50…….
Single DB Hang C&J (50/35)
Buy In: 100/70 Cal Bike
AMRAP 18:
20 Lateral Burpees Over DB
20-30-40-50…….
Single DB Hang C&J (50/35)
….Continue to add 10 reps to the DB hang C&J each round
***Switch hands every 5 reps
CrossFit WOD, April 12, 2021
PPLAdmin
April 11, 2021
4/12/21
Weightlifting
Back Squat (5 Sets)
1×10 57%
1×8 62%
1×6 67%
1×6 71%
1×6 76%
1×8 62%
1×6 67%
1×6 71%
1×6 76%
Front Squat (4 Sets)
1×5 60%
1×5 70%
2×5 75%
1×5 70%
2×5 75%
CrossFit WOD, April 10, 2021
PPLAdmin
April 9, 2021
4/10/21
Metcon
Metcon (Time)
Partner WOD
5 Rounds
6 Front Squats 165/115
24/18 Cal Bike
20 C2B
5 Rounds
6 Front Squats 165/115
24/18 Cal Bike
20 C2B
RX
135/95
Pull-ups
Split reps
CrossFit WOD, April 9, 2021
PPLAdmin
April 8, 2021
4/9/21
Core work
Metcon
5 Rounds
10 V-ups
10 Hollow Rocks
200m Row
10 V-ups
10 Hollow Rocks
200m Row
Metcon
Metcon (Time)
3 Rounds
5 Bar MU
10 Over the Bar Burpees
15 Deadlifts 225/155
20 Wallballs 20/14
5 Bar MU
10 Over the Bar Burpees
15 Deadlifts 225/155
20 Wallballs 20/14
ADV RX
Ring MU
Wallball 30/20
Modified options for MU
10 C2B
10 Pull-ups
10 Ring Rows
CrossFit WOD, April 8, 2021
PPLAdmin
April 7, 2021
4/8/21
Metcon
Metcon
EMOM X 30
1st – 1:00 Row
2nd – 1:00 Plank
3rd – 1:00 Bike
4th 20 Russian KBS
5th 200m Run
1st – 1:00 Row
2nd – 1:00 Plank
3rd – 1:00 Bike
4th 20 Russian KBS
5th 200m Run
CrossFit WOD, April 7, 2021
PPLAdmin
April 6, 2021
4/7/21
Gymnastics
Metcon
4 Rounds
10 strict C2B
25 weighted Sit-ups
10 strict C2B
25 weighted Sit-ups
Metcon
Metcon (Time)
Partner WOD
5 Rounds
20Double DB Front Squat
20 Burpees over one DB
30/24 Cal Bike
Split reps in calories switch however you want.
5 Rounds
20Double DB Front Squat
20 Burpees over one DB
30/24 Cal Bike
Split reps in calories switch however you want.
DB 50/35
Light loads to keep speed and positioning.
Position 1: Pockets
Position 2: 1" above the knee
Position 3: Floor
Work around 40% of 1RM Power Snatch