WOD

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CrossFit WOD, May 21, 2021

PPLAdmin May 20, 2021

5/21/21

Metcon
Metcon (AMRAP – Reps)
EOMOM Strict C2B
6×5
Minute: 0, 2, 4, 6, 8, 10

RX Strict Pull-ups

Metcon
Metcon (Time)
500/400m Row
21 Power Cleans
21 Push Jerks
500/400m Row
15 Power Cleans
15 Push Jerks
500/400m Row
9 Power Cleans
9 Push Jerks

ADV RX 135/95
RX 125/85

CrossFit WOD, May 19, 2021

PPLAdmin May 18, 2021

5/19/31

Metcon
Metcon (Time)
Cash In: 750/600m Row
400m Run
50 DU
100/70 Cal Bike
50 DU
400m Run
Cash-Out 750/600m Row

CrossFit WOD, May 17, 2021

PPLAdmin May 16, 2021

5/17/21

Weightlifting
Back Squat (5-5-3-2-1-1)
1×5@67%
1×5@76%
1X3@81%
1×2@86%
1×1@95%
1×1@100%
Front Squat (5-4-4-4)
1×5@65%
1×4@75%
1×4@80%
1×4@85%

Metcon
Metcon (Time)
21-18-15-12-9
KBS 24/16kg
Lateral burpees over the KB
200m Run after every round

CrossFit WOD, May 15, 2021

PPLAdmin May 14, 2021

5/15/21

Metcon (Time)
Partner WOD
5 Rounds:
50/36 Cal Bike
16 Hang Cleans
10 Push Jerks
40 Star Fish Sit-ups (10 per leg for each partner)

ADV RX 155/105
RX 135/95

CrossFit WOD, May 14, 2021

PPLAdmin May 13, 2021

5/14/21
Up Coming Events this month:
Pre "Murph" Pool Party with corn-hole, volleyball, badminton, Sunday May 30th 1pm until….. at Shannon’s house. All are welcome!

Monday May 31st We will Honor the men and women in the military with our annual "Murph" workout…… BBQ to follow and congratulating Eli on his next chapter with his Fiance. Bring the family, some chairs, a side dish to share and we will provide the burgers and dogs.

Metcon
Metcon (AMRAP – Reps)
EMOM x 10
2 Box Jumps (30/24")
5 Strict C2B

RX Strict Pull-ups

Metcon
Metcon (Time)
For Time:
200m Run
20 OHS 135/95
400m Run
50 C2B
400m Run
20 OHS 135/95
200m Run

Pull-ups

CrossFit WOD, May 13, 2021

PPLAdmin May 12, 2021

5/13/21

Metcon
Metcon (AMRAP – Reps)
Cash In 400m Run

5 minute Bike
5 minute Row
8 Bicep Curls 45/35
35 Situps

4 minute Bike
4 minute Row
8 Bicep Curls 45/35
35 Sit-ups

3 minute Bike
3 minute Row
8 Bicep Curls
35 Sit-ups

Cash-out 400m Run

Empty Barbell
Total Calories

CrossFit WOD, May 12, 2021

PPLAdmin May 11, 2021

5/12/21

Metcon
Metcon (Time)
50 Wallballs (20/14)
12 Deadlifts 185/135
12 Lateral Burpees
35 Wallballs (20/14)
9 Deadlifts 225/155
9 lateral burpees
20 Wallballs (20/14)
6 Deadlifts 275/185
6 LaterL Burpees

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