WOD
No WOD available
CrossFit WOD, June 10, 2021
PPLAdmin
June 9, 2021
6/10/21
Metcon
Metcon (Time)
Active Recovery Day:
For Quality
800m Jog
5 minute any machine
25 Sit-ups
For Quality
800m Jog
5 minute any machine
25 Sit-ups
600m Jog
4 minutes any machine
25 Hollow Rocks
400m Jog
3 minutes any machine
25 V-ups
200m Jog
2 minutes any machine
25 Sti-ups
CrossFit WOD, June 9, 2021
PPLAdmin
June 8, 2021
6/9/21
Weightlifting
Overhead Squat (6 – 4 – 2)
2 Sets of
6 – 4 – 2
6 – 4 – 2
Add weight each set. For example.
1×6 @ 70%
1×4 @ 75%
1×2 @ 80%
then repeat
Rest 2 minutes between sets.
Front Squat (6 – 4 – 2)
Same as OHS
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
Buy-In 2,000/1800m Row
Max Rounds of the Time Remaining:
2 Power Snatches
4 OHS (115/85)
8 Box Jumps or Step-ups (24/20")
Buy-In 2,000/1800m Row
Max Rounds of the Time Remaining:
2 Power Snatches
4 OHS (115/85)
8 Box Jumps or Step-ups (24/20")
ADV RX
Box (30/24")
Barbell (135/95)
Scale
2 Power Cleans into 4 Front Squats
CrossFit WOD, June 8, 2021
PPLAdmin
June 7, 2021
6/8/21
Gymnastics
Metcon (Time)
3 x 10
Kipping HSPU
Kipping HSPU
ADV RX
Strict HSPU
*They do not need to be unbroken
Rest 2 minutes Between Sets
Scaling
3 x 10 Single Arm DB Strict Press
Metcon (Time)
3 x 8 Mat Lengths HSwalks
Rest 2 minutes between sets
Scaling
3 x 3 Wall walks
or
3 x 10 Push-ups
Metcon
Metcon (Time)
Partner WOD
5 Rounds:
24/18 Cal Bike
200m Run
24 T2B
5 Rounds:
24/18 Cal Bike
200m Run
24 T2B
CrossFit WOD, June 7, 2021
PPLAdmin
June 6, 2021
6/7/21
Weightlifting
Back Squat (3 sets of: 8-6-4 )
Back Squat Waves
Wave 1
Set 1 – 8 reps @ 75%
Set 2 – 6 reps @ 80%
Set 3 – 4 reps @ 85%
Wave 1
Set 1 – 8 reps @ 75%
Set 2 – 6 reps @ 80%
Set 3 – 4 reps @ 85%
Wave 2
Set 1 – 8 reps @ 75 %
Set 2 – 6 reps @ 80%
Set 3 – 4 reps @ 85%
Wave 2
Set 1 – 8 reps @ 75%
Set 2 – 6 reps @ 80%
Set 3 – 4 reps @ 85%
Metcon
CrossFit WOD, June 5, 2021
PPLAdmin
June 4, 2021
6/5/21
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
AMRAP x 25
200m Run
10 Deadlifts (225/155)
20/14 Cal Bike
AMRAP x 25
200m Run
10 Deadlifts (225/155)
20/14 Cal Bike
CrossFit WOD, June 4, 2021
PPLAdmin
June 3, 2021
6/4/21
Weightlifting
Metcon (Weight)
4 sets of
8 mat lengths of DB OH Walking Lunges (2 sets per arm)
Rest 2 minutes between sets
8 mat lengths of DB OH Walking Lunges (2 sets per arm)
Rest 2 minutes between sets
RX 50/35
Metcon
Metcon (Time)
3 Rounds for Time
50/35 Cal Row
35 Wallballs 20/14
25 Hang Snatches 75/55
15 burpee box jumps
50/35 Cal Row
35 Wallballs 20/14
25 Hang Snatches 75/55
15 burpee box jumps
CrossFit WOD, June 3, 2021
PPLAdmin
June 2, 2021
6/3/21
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minutes for quality
800m Run
10 Burpee Box Jumps
1,000m Row
20 Star Fish (single leg V-ups, 10 per leg)
40/30 Cal Bike
800m Run
10 Burpee Box Jumps
1,000m Row
20 Star Fish (single leg V-ups, 10 per leg)
40/30 Cal Bike
CrossFit WOD, June 2, 2021
PPLAdmin
June 1, 2021
6/2/21
Weightlifting
Shoulder Press (5×3)
90% of your 3RM from last week
Push Jerk (5 – 4 – 3 – 3 – (3×2))
1×5 70%
1×4 75%
1×3 80%
1×3 85%
3×2 90%
1×4 75%
1×3 80%
1×3 85%
3×2 90%
Metcon
Metcon (Time)
Calorie Bike
40/30 – 35/26 – 30/23 – 25/18
Squat Clean
8 – 7 – 6 – 5
40/30 – 35/26 – 30/23 – 25/18
Squat Clean
8 – 7 – 6 – 5
ADV RX
R1 & R2 135/95
R3 & R4 165/115
RX
R1 & R2 125/85
R3 & R4 135/95
CrossFit WOD, June 1, 2021
PPLAdmin
May 31, 2021
6/1/21
Weightlifting
Back Squat (Weight)
1×5 55%
1×3 65%
1×2 75%
1×2 85%
1×3 65%
1×2 75%
1×2 85%
Front Squat (Weight)
1×5 65%
1×4 75%
1×4 80%
1×4 85%
1×4 75%
1×4 80%
1×4 85%
Metcon
Metcon (Time)
4 Rounds
15/12 Cal Row
12/9 Cal Bike
15 sit-ups
15/12 Cal Row
12/9 Cal Bike
15 sit-ups
CrossFit WOD, May 31, 2021
PPLAdmin
May 30, 2021
Murph
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
Both are off the Rack