WOD

No WOD available

CrossFit WOD, February 17, 2021

PPLAdmin February 16, 2021

2/17/21

Gymnastics

Metcon (AMRAP – Reps)

AMRAP 3
Max Bar MU = 3pts.
Max C2B = 1 pt.

RX
Max C2B = 3pts.
Max Pull-ups = 1 pt.

Metcon (Weight)

On the 3:00 – 6:00……

Max Cluster

Metcon

Metcon (Time)

For Time:
600m Run
20 Mat Lengths Single arm KB OH Walking Lunge
25 KB Hang Snatch
50 Cal Row
25 KB Hang Snatch
20 Mat Lengths Single arm KB OH Walking Lunge
600m Run

ADV RX
KB 24/16kg

RX
KB 16/12kg and in Goblet position for the lunges not overhead.

Partner option
Run together and double the reps and Lunge for 40 Mats. Switch when needed.

*20 minute time cap

CrossFit WOD, February 16, 2021

PPLAdmin February 15, 2021

2/16/21

Boxing Thursday 4pm

Weightlifting

Push Jerk (5 x3 build to a moderate triple)

Metcon

Metcon (Time)

For Time:
20 BFB
15 Wallballs
20 BFB
15 C&J 155/105
20 BFB

*10 Min Time Cap

Partner Option
20 Sync BFB
30 Wallballs
20 Sync BFB
30 C&J 155/105
20 Sync BFB

RX 95/65
ADV RX as written
Add reps to time

CrossFit WOD, February 15, 2021

PPLAdmin February 14, 2021

2/15/21

5:30 & 6:30AM open Gym

Monday – Kids 12 & under Please only come to 4pm or 5:30pm class.

Metcon

Metcon (Time)

30-24-18-12
Wallballs
Alternating DB Snatches
Box Jump
T2B

ADV RX
WB 30/20
DB 70/50
Box 30/24"

RX
WB 20/14
DB 50/35
Box 24/20"

CrossFit WOD, February 14, 2021

PPLAdmin February 13, 2021

2/14/21

Sculpt 1:00pm
MoFlow 2pm

Please sign in on Wodify at least 1 hour before class.

CrossFit WOD, February 13, 2021

PPLAdmin February 12, 2021

2/13/21

Metcon

Metcon (Time)

Partner WOD
6 Rounds
6 Cleans & Jerks
30/24 Cal Row
20 Bar Facing Burpees

ADV RX Barbell 185/135
RX 135/95

Individual WOD available

CrossFit WOD, February 12, 2021

PPLAdmin February 11, 2021

2/12/21

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:
50 DU
10 Power Snatch
21 T2B

50 DU
10 Power Snatch
15 C2B

50 DU
10 Power Snatch
9 Bar MU

Barbell 95/65

Metcon (Weight)

On the 12:00….
8 minutes to build to heavy single

ADV RX Snatch
RX Clean

CrossFit WOD, February 11, 2021

PPLAdmin February 10, 2021

2/11/21

Metcon

EMOM 20
1st Any Machine (recovery pace)
2nd :30s side plank each side
3rd: 10 supinated Grip Barbell Curls + 10 strict press (45/35 lb)
4th :15 – Dead hang on the Rig or Rings

CrossFit WOD, February 10, 2021

PPLAdmin February 9, 2021

2/10/21

Boxing Thursday at 4pm

Weightlifting

Deadlift (On the 1:30 x 5 Sets)

8 – 16 Pistols or Weighted Step-ups
3 Deadlifts

Build in weight on the DL each round.
Cap the pistols or step-ups at :45 per round

Metcon

Metcon (Time)

5 Rounds
15 DL
12 Box Jumps
9 Front Squats

DL 155/105
Box 24/20"

CrossFit WOD, February 9, 2021

PPLAdmin February 8, 2021

2/9/20

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20
30/20 Cal Bike
30 Single Arm DB Hang Clean & Jerk
20 T2B
10 Strict HSPU

DB 50/35 lbs
*Switch arms every 5 Reps*

Extra work if you want an after WOD

Metcon (Time)

3 Rounds
100 DU
24′ HS Walk (4 Mats)
25 C2B
24′ HS Walk (4 Mats)

CrossFit WOD, February 8, 2021

PPLAdmin February 7, 2021

2/8/21

Boxing this Thursday 2/11 4PM

Weightlifting

Stamina Squating (On the Minute x 8 (4 rounds))

5 Front Squats
10 Back Squats

50 – 55% of 1RM Front Squat

*This is our last week of Stamina Squating*

Metcon

Freedom Sauce 2 (AMRAP – Reps)

METCON
AMRAP 3:
21 OHS (95/65#)
21 Over-the-rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
18 OHS (115/80#)
18 Over-the-rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
15 OHS (135/95#)
15 Over-the-rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
12 OHS (155/105#)
12 Over-the-rower Burpees
Max Calorie Row

RX 75/55, 95/65, 115/80 135/95

Scaled 65/45 75/55 95/65 115/80

WOD

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