WOD

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CrossFit WOD, August 4, 2020

PPLAdmin August 3, 2020

8/4/20

Gymnastics

Metcon (6 Rounds for reps)

[AMRAP 1:30]:
12 Bar-Facing Burpees
Max Ring Muscle-ups

Rest 1 Minute

[AMRAP 1:30]:
9 Bar-Facing Burpees
Max Ring Muscle-ups

Rest 1 Minute

[AMRAP 1:30]:
6 Bar-Facing Burpees
Max Ring Muscle-ups

Rest 2 Minutes

[AMRAP 1:30]:
12 Bar-Facing Burpees
Max Bar Muscle-ups

Rest 1 Minute

[AMRAP 1:30]:
9 Bar-Facing Burpees
Max Bar Muscle-ups

Rest 1 Minute

[AMRAP 1:30]:
6 Bar-Facing Burpees
Max Bar Muscle-ups

ADV RX as written
RX Rounds 1, 2, 3 C2B
Rounds 4, 5, 6 Pull-ups

Metcon

Metcon (Time)

For Time:
800m Run
50/35 Cal Bike
40 T2B
200m SlamBall Run (60/40#)
40 SlamBall Box Step-ups (60/40) (24"/20")
50/35 Cal Bike
800m Run

SUBS FOR THE 800m Run THAT WILL ALSO BE RX
1,000m Row
800m Ski Erg

SUBS FOR THE BIKE THAT WILL ALSO BE RX
60/40 Cal Row
50/35 Cal Ski Erg

CrossFit WOD, August 3, 2020

PPLAdmin August 2, 2020

8/3/20

Back to regular schedule with 11:30 and 12:30 class.
MoFlow this week FRIDAY 7:30AM

Weightlifting

Front Squat (Weight)

Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Reps

Rest 2 Minutes Between Sets

*From the ground
*Add weight each set
*You can squat clean the first rep.

Metcon

Metcon (Time)

5 Rounds:
48′ Double DB Front Rack Walking Lunge (50’s/35’s)
21/15 Cal Row OR 15/12 Cal Bike OR 15/12 Cal Ski Erg
12 Kipping HSPU
9 Deadlifts (225/155)

FRONT RACK LUNGES:
*48′ is 8 Mat lengths
*As long as the weight is in contact with the shoulders, you can hold it however you please. The back knee should touch the ground in the bottom of each rep. The lower body should reach full extension between each step
Alternate legs on every step

CrossFit WOD, August 1, 2020

PPLAdmin July 31, 2020

8/1/20

8:30am Rescue Squad Park

Metcon

Metcon (Time)

ADV RX
5 Rounds
1 Sprint the length of the Soccer Field and back
1 Sprint to midfield and back
HSWalk to 18 and back
1- 2 minute Rest

RX
5 Rounds:
1 Sprint the length of the Soccer Field and back
1 Sprint to midfield and back
3 Hills
1 – 2 minute rest

CrossFit WOD, July 31, 2020

PPLAdmin July 30, 2020

7/31/20

Weightlifting

Power Snatch (Weight)

(On the 1:00): 5 TNG Power Snatches
(On the 2:00): 5 TNG Power Snatches
(On the 3:00): 5 TNG Power Snatches
(On the 4:00): Rest
(On the 5:00): 3 TNG Power Snatches
(On the 6:00): 3 TNG Power Snatches
(On the 7:00): 3 TNG Power Snatches
(On the 8:00): Rest
(On the 9:00): 1 Power Snatch
(On the 10:00): 1 Power Snatch
(On the 11:00): 1 Power Snatch

Build in weight as you wish. Record your heaviest single rep

You can record the weight for your other 8 sets in the notes section

*Any members with us for less than 6 months please do Power Cleans.

Metcon

Metcon (Time)

30-20-10:
Power Snatches (95/65)
Kipping HSPU

CrossFit WOD, July 30, 2020

PPLAdmin July 29, 2020

7/30/20

Warm-up

5 Windmills each leg
10 Soldier walks each leg
3 Stretching Lunges on each side
5 quad pulls each leg
20 jumping jacks
5 knee tucks on each leg
2 Rounds of:
Butt kicks down and back
High knees down and back

Metcon

Metcon (Time)

800m Row OR Ski Erg OR 50/36 Cal Bike OR Run 800m
Then……
4 Rounds
5 Single Arm Bicep Curls per arm 50/35#
10 Weighted Sit-ups 50/35#

You can anchor your feet if needed. You only need one DB for this workout.

CrossFit WOD, July 29, 2020

PPLAdmin July 28, 2020

7/29/20

Warm-up

200m run
5 air Squats
5 push ups
5 ring rows
5 supermans
5 hollow rocks
then…..
2 rounds
2 strict pullups
5 barbell squat cleans

then… Soldier walks, quad pulls, knee tucks, hip stretch

Metcon

Metcon (3 Rounds for reps)

For Time:
600m Run
1 Round of "Cindy"
15 Squat Cleans (135/95)

Rest 5 Minutes

For Time:
400m Run
2 Rounds of "Cindy"
10 Squat Cleans (155/105)

Rest 5 Minutes

For Time:
200m Run
3 Rounds of "Cindy"
5 Squat Cleans (185/135)

"Cindy"
5 Pull-ups
10 Push-ups
15 Air Squats

ADV RX as written
RX (95/65) (115/85) (135/95)

CrossFit WOD, July 28, 2020

PPLAdmin July 27, 2020

7/28/20

7:30am MoFlow with Alyson

Warm-up

2 minutes any machine or run 2 laps
2 Rounds
5 air squats
5 push-ups
5 pausing supermans

1 Rounds
:30 second Front plank and both sides
child’s pose, cobra, hip stretch

Barbell
5 RDL’s, 5 Push press, 5 Push Jerks

Weightlifting

Push Press (Weight)

Build to a Heavy Complex:
2 Push Presses
3 Push Jerks

Unbroken

Metcon

Metcon (Time)

15-12-9:
Push Press (115/85)
DB Box Step-Overs (50/35) (24"/20")

Directly Into…

15-12-9:
Push Jerks (115/85)
Box Jump Overs (24"/20")

ADV RX as written
RX DB 35/20 Push Press and Push Jerk (95/65)

CrossFit WOD, July 27, 2020

PPLAdmin July 26, 2020

7/27/20

There is NO 11:30am or 12:30pm class all week.
There is ONLY a 12pm class in place of the two classes.

TUESDAY: MoFlow at 7:30am with Alyson

Warm-up

You will need 5# plates, PVC Pipe, empty barbell and whichever cardio piece you choose:
2 Rounds
With the 5# plate: 5 Front Raises, 5 Side Raises, 5 Scarecrow Raises
5 PVC Pass throughs
5 Barbell RDL’s
5 Barbell Front Squats
:30 Plank
1 min machine or 1 lap around building.
Then……
Soldier walks, quad pulls, knee tucks, butt kicks

Metcon

Metcon (Time)

Pick one of the following
FOR TIME:
2K Row
1 Mile Run
1,600m Ski Erg
100/75 Cal Bike

then…..

5 Rounds
10 T2B
10 Front Squats (115/85)

CrossFit WOD, July 26, 2020

PPLAdmin July 25, 2020

7/26/20

MONDAY 27th
5:30AM & 6:30AM MYRA
8:30AM & 9:30AM DANE
12PM JEFF
4PM JEFF
5:30PM BRANDY
TUESDAY 28th
5:30AM & 6:30AM BRENT 7:30AM MoFlow ALYSON
8:30AM & 6:30AM JENN W.
12PM JEFF
4PM ALYSON
5:30PM BRANDY
WEDNESDAY 29th
5:30AM & 6:30AM BRENT
8:30AM & 9:30AM JENN W
12PM JASON
4PM JEFF
5:30PM BRANDY
THURSDAY 30th
5:30AM BRENT
8:30AM & 9:30AM DANE
12PM JOHNNY
4PM ALYSON
5:30PM ELI
FRIDAY 31st
5:30AM & 6:30AM MYRA
8:30AM & 9:30AM ALYSON
12PM ELI
4PM & 5:30PM JEFF

CrossFit WOD, July 25, 2020

PPLAdmin July 24, 2020

7/25/20

8:30am Rescue Squad Park

Metcon

Metcon (Time)

2 person Team
For Time:
800m Run

30-24-18:
Air Squats
Push-ups

800 Meter Run

30-24-18:
Air Squats
Push-ups

800 Meter Run

Run together and split reps

WOD

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