WOD
No WOD available
CrossFit WOD, June 20, 2020
PPLAdmin
June 19, 2020
6/20/20
Rescue Park 9:30am
Metcon
Metcon
A whole lotta no track!
CrossFit WOD, June 19, 2020
PPLAdmin
June 18, 2020
6/19/20
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
20 Snatches (115/85)
40 DU
20 Burpees
40 DU
20 Snatches (115/85)
40 DU
20 Burpees
40 DU
CrossFit WOD, June 17, 2020
PPLAdmin
June 16, 2020
6/17/20
Metcon
Metcon (5 Rounds for reps)
5 Rounds:
AMRAP 2:
2 Rounds Strict Cindy
Max Reps Barbell Movement (165/115)
AMRAP 2:
2 Rounds Strict Cindy
Max Reps Barbell Movement (165/115)
Rest 1 Minute Between Rounds
Round 1: Power Cleans
Round 2: Front Squats
Round 3: Hang Squat Cleans
Round 4: Clean and Jerks
Round 5: Clusters
ADV RX as written
RX 135/95
CrossFit WOD, June 16, 2020
PPLAdmin
June 15, 2020
6/16/20
Metcon
Metcon (Time)
10 Rounds:
200m Run or 250m Row
9 Double DB Burpees (50’s/35’s)
200m Run or 250m Row
9 Double DB Burpees (50’s/35’s)
Double DB Burpee is similar to the devils press but does not finish overhead. You simply Burpee and stand up with a dumbbell no jump just a dead lift.
CrossFit WOD, June 15, 2020
PPLAdmin
June 14, 2020
6/15/20
CF Kids Monday & Wednesday
3pm zoom
3pm zoom
Metcon
Metcon (Time)
4 Rounds:
200m Run
15 Thrusters (75/55)
200m Run
15 Thrusters (75/55)
Directly Into…
4 Rounds:
200m Row
15 Overhead Squats (75/55)
CrossFit WOD, June 13, 2020
PPLAdmin
June 12, 2020
6/13/20
Saturday 9:30AM at East Lincoln High School track.
We’ll have our fun Saturday team workout and then a Field goal competition on the football field.
CrossFit WOD, June 12, 2020
PPLAdmin
June 11, 2020
6/12/20
Weightlifting
Clean and Jerk (Weight)
On the Minute x 8:
Minute 1: 1 Clean and Jerk @ 72%
Minute 2: 1 Clean and Jerk @ 76%
Minute 3: 1 Clean and Jerk @ 80%
Minute 4: Rest
Minute 5: 1 Clean and Jerk @ 76%
Minute 6: 1 Clean and Jerk @ 80%
Minute 7: 1 Clean and Jerk @ 84%
Minute 8: Rest
Minutes 9-15: 6 Minutes to Build to a Heavy Single
Minute 1: 1 Clean and Jerk @ 72%
Minute 2: 1 Clean and Jerk @ 76%
Minute 3: 1 Clean and Jerk @ 80%
Minute 4: Rest
Minute 5: 1 Clean and Jerk @ 76%
Minute 6: 1 Clean and Jerk @ 80%
Minute 7: 1 Clean and Jerk @ 84%
Minute 8: Rest
Minutes 9-15: 6 Minutes to Build to a Heavy Single
Metcon
Metcon (Time)
For Time:
100 DU
21 Squat Cleans (135/95)
100 DU
15 Squat Cleans (135/95)
100 DU
9 Squat Cleans (135/95)
100 DU
21 Squat Cleans (135/95)
100 DU
15 Squat Cleans (135/95)
100 DU
9 Squat Cleans (135/95)
CrossFit WOD, June 11, 2020
PPLAdmin
June 10, 2020
6/11/20
Metcon (Time)
5 Rounds
10 Box Jumps or Step-ups 24"/20"
10 Hollow Rocks
100m DB over head single arm carry
10 Single Arm KBS (24/16kg) just to eye level
10 Box Jumps or Step-ups 24"/20"
10 Hollow Rocks
100m DB over head single arm carry
10 Single Arm KBS (24/16kg) just to eye level
DB carry- 50m with right 50m with left
KBS-5 per arm
CrossFit WOD, June 10, 2020
PPLAdmin
June 9, 2020
6/10/20
Weightlifting
Deadlift (Build to heavy set of 5)
Metcon
Metcon (3 Rounds for reps)
3 Rounds For Reps:
1 Minute Double DB Thrusters
1 Minute Double DB Cleans
1 Minute Over-and-Back DB Hops
1 Minute Double DB Push Presses
1 Minute Burpees
1 Minute Rest
1 Minute Double DB Thrusters
1 Minute Double DB Cleans
1 Minute Over-and-Back DB Hops
1 Minute Double DB Push Presses
1 Minute Burpees
1 Minute Rest
Dumbbells: 50’s/35’s
