WOD

No WOD available

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

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

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

W 85 lb. M 115 lb.

WOD

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