WOD
No WOD available
CrossFit WOD, September 19, 2020
PPLAdmin
September 18, 2020
9/19/20
8:30 CFA
Metcon
Metcon (Time)
For Time:
70/40 Cal Row or 50/35 Cal Bike
50 Single arm DB clean and jerk (50/35#)
400m Run
15 Bar MU
400m Run
70/40 Cal Row or 50/35 Cal Bike
50 Single arm DB clean and jerk (50/35#)
70/40 Cal Row or 50/35 Cal Bike
50 Single arm DB clean and jerk (50/35#)
400m Run
15 Bar MU
400m Run
70/40 Cal Row or 50/35 Cal Bike
50 Single arm DB clean and jerk (50/35#)
CrossFit WOD, September 18, 2020
PPLAdmin
September 17, 2020
9/18/20
Metcon
Metcon
Alternating on the Minute x 10
(5 Rounds)
:45s Row (recovery pace)
30′ HSWalk (5 mats)
(5 Rounds)
:45s Row (recovery pace)
30′ HSWalk (5 mats)
HSW alternates:
-Wall Walks
-Handstand shoulder taps
-Single are seated DB Press (5 per arm)
Metcon
Metcon (Time)
3 Rounds:
3 Burpee Box Jumps
6 Double DB Squats (50/35)
9 Deadlifts (155/105)
3 Burpee Box Jumps
6 Double DB Squats (50/35)
9 Deadlifts (155/105)
50/35 Cal Row
3 Rounds:
3 Burpee Box Jumps
6 Double DB Squats (50/35)
9 Deadlifts (155/105)
50/35 Cal Row
3 Rounds:
3 Burpee Box Jumps
6 Double DB Squats (50/35)
9 Deadlifts (155/105)
CrossFit WOD, September 17, 2020
PPLAdmin
September 16, 2020
9/17/20
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
800m Run
48′ Single DB OH Walking Lunge (each arm)
2 Rope Climbs
800m Run
48′ Single DB OH Walking Lunge (each arm)
2 Rope Climbs
Scale Rope Climbs:
8 Pull-ups
CrossFit WOD, September 16, 2020
PPLAdmin
September 15, 2020
9/16/20
Weightlifting
Big Clean Complex (6×1 Every 5 minutes)
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Strategy
-Hook grip
-If you need to Pause do it in the front rack to maintain grip strength
-Move relatively quickly to help reduce time under tension in each set
This is a 12 Rep complex challenging both with stamina and strength
The full complex is designed to be completed without putting the barbell down
We will complete 1 set every 5 minutes for a total of 6 sets
The goal is to climb in weight with each set
A good place to start would be 45-50% of your 1RM Clean and Jerk
Your score is the heaviest set you completed unbroken
The full complex is designed to be completed without putting the barbell down
We will complete 1 set every 5 minutes for a total of 6 sets
The goal is to climb in weight with each set
A good place to start would be 45-50% of your 1RM Clean and Jerk
Your score is the heaviest set you completed unbroken
Strategy
-Hook grip
-If you need to Pause do it in the front rack to maintain grip strength
-Move relatively quickly to help reduce time under tension in each set
CrossFit WOD, September 15, 2020
PPLAdmin
September 14, 2020
9/15/20
Metcon
Metcon (Time)
For Time:
75/50 Cal Bike
2,000m Row
150 DU
50 T2B
75/50 Cal Bike
2,000m Row
150 DU
50 T2B
Metcon
Metcon (Time)
3 Rounds:
50m Double DB Farmers Carry
25m Single Arm OH Carry (L)
25m Single Arm OH Carry (R)
50 Sit-ups
50m Double DB Farmers Carry
25m Single Arm OH Carry (L)
25m Single Arm OH Carry (R)
50 Sit-ups
DB (50/35)
CrossFit WOD, September 14, 2020
PPLAdmin
September 13, 2020
9/14/20
Gymnastics
Strict Gymnastics (AMRAP – Rounds and Reps)
Ascending ladder for 7:00
1 strict HSPU, 1-3 Ring Pull-ups
2 Strict HSPU, 1-3 Ring Pull-ups
3 Strict HSPU, 1-3 Ring Pull-ups
1 strict HSPU, 1-3 Ring Pull-ups
2 Strict HSPU, 1-3 Ring Pull-ups
3 Strict HSPU, 1-3 Ring Pull-ups
Continue to add 1 strict HSPU until the 7:00 time cap.
Metcon
Metcon (4 Rounds for reps)
All AMRAP’s x 3, Rest 3:00 between each one
200m Run 15 Bar Facing Burpees, Max OHS (65/45)
200m Run 12 Bar Facing Burpees, Max OHS (75/55)
200m Run 9 Bar Facing Burpees, Max OHS (95/65)
200m Run 6 Bar Facing Burpees, Max OHS (115/85)
200m Run 15 Bar Facing Burpees, Max OHS (65/45)
200m Run 12 Bar Facing Burpees, Max OHS (75/55)
200m Run 9 Bar Facing Burpees, Max OHS (95/65)
200m Run 6 Bar Facing Burpees, Max OHS (115/85)
CrossFit WOD, September 11, 2020
PPLAdmin
September 10, 2020
9/11/20
Metcon
Metcon (Time)
2001m Row
9 KB Snatches (R)
11 Thrusters
9 KB Snatches (L)
11 C2B
9 KB Snatches (R)
11 Power Clean
9 KB Snatches (L)
11 T2B
2001m Row
9 KB Snatches (R)
11 Thrusters
9 KB Snatches (L)
11 C2B
9 KB Snatches (R)
11 Power Clean
9 KB Snatches (L)
11 T2B
2001m Row
CrossFit WOD, September 10, 2020
PPLAdmin
September 9, 2020
9/10/20
Metcon
Metcon (Time)
Cash-In 50/35 Cal Bike
3 Rounds
Max L-Sit
200m Run
5 Strict Pull-ups
200m run
3 Rounds
Max L-Sit
200m Run
5 Strict Pull-ups
200m run
CrossFit WOD, September 9, 2020
PPLAdmin
September 8, 2020
9/9/20
Metcon
Metcon (Time)
For Time:
20 Power Cleans
20 Thrusters
20 Push Press
20 Hang Power Snatch
20 OHS
20 Front Squats
On the Minute 5 Burpees
ADV RX 95/65
RX 75/55 and 3 Burpees
20 Power Cleans
20 Thrusters
20 Push Press
20 Hang Power Snatch
20 OHS
20 Front Squats
On the Minute 5 Burpees
ADV RX 95/65
RX 75/55 and 3 Burpees
