WOD

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CrossFit WOD, February 11, 2021

PPLAdmin February 10, 2021

2/11/21

Metcon
Metcon
EMOM 20
1st Any Machine (recovery pace)
2nd :30s side plank each side
3rd: 10 supinated Grip Barbell Curls + 10 strict press (45/35 lb)
4th :15 – Dead hang on the Rig or Rings

CrossFit WOD, February 10, 2021

PPLAdmin February 9, 2021

2/10/21
Boxing Thursday at 4pm

Weightlifting
Deadlift (On the 1:30 x 5 Sets)
8 – 16 Pistols or Weighted Step-ups
3 Deadlifts

Build in weight on the DL each round.
Cap the pistols or step-ups at :45 per round

Metcon
Metcon (Time)
5 Rounds
15 DL
12 Box Jumps
9 Front Squats

DL 155/105
Box 24/20"

CrossFit WOD, February 9, 2021

PPLAdmin February 8, 2021

2/9/20

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20
30/20 Cal Bike
30 Single Arm DB Hang Clean & Jerk
20 T2B
10 Strict HSPU

DB 50/35 lbs
*Switch arms every 5 Reps*

Extra work if you want an after WOD
Metcon (Time)
3 Rounds
100 DU
24′ HS Walk (4 Mats)
25 C2B
24′ HS Walk (4 Mats)

CrossFit WOD, February 8, 2021

PPLAdmin February 7, 2021

2/8/21
Boxing this Thursday 2/11 4PM

Weightlifting
Stamina Squating (On the Minute x 8 (4 rounds))
5 Front Squats
10 Back Squats

50 – 55% of 1RM Front Squat

*This is our last week of Stamina Squating*

Metcon
Freedom Sauce 2 (AMRAP – Reps)
METCON
AMRAP 3:
21 OHS (95/65#)
21 Over-the-rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
18 OHS (115/80#)
18 Over-the-rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
15 OHS (135/95#)
15 Over-the-rower Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
12 OHS (155/105#)
12 Over-the-rower Burpees
Max Calorie Row

RX 75/55, 95/65, 115/80 135/95

Scaled 65/45 75/55 95/65 115/80

CrossFit WOD, February 6, 2021

PPLAdmin February 5, 2021

2/6/21

Metcon
Metcon (Time)
Partner WOD
4 Rounds For Time:
25/18 Cal Bike
40 Alternating DB Snatch
25/18 Cal Bike
100′ Single DB OH Walking Lunge (16 mats) (50/35)

Individual WOD available as well

CrossFit WOD, February 5, 2021

PPLAdmin February 4, 2021

2/5/21

Metcon
Metcon (Time)
For Time:
12 Burpee Box Jumps
9 Bar MU
X Clean and Jerks

R1: 15 Clean and Jerks
R2: 12 Clean and Jerks
R3: 9 Clean and Jerks
R4: 6 Clean and Jerks
R5: 3 Clean and Jerks

ADV RX: 135/95, 155/105, 185/135, 225/155, 275/185

RX: 115/85, 135/95, 155/105, 185/135, 205/145
6 Bar MU

CrossFit WOD, February 4, 2021

PPLAdmin February 3, 2021

2/4/21

Metcon
Metcon (Time)
30 minute recovery pace on any machine

Every 2:00 Starting on the 0:00
10 Supinated Grip Ring Rows
10 Push-ups

CrossFit WOD, February 3, 2021

PPLAdmin February 2, 2021

2/3/21

Weightlifting
Cluster (On the 1:30 x 6)
Squat Clean into a thruster

Set 1 – 10 C2B + 3 Hang Clusters
Set 1 – 10 C2B + 3 Hang Clusters
Set 1 – 10 C2B + 2 Hang Clusters
Set 1 – 10 C2B + 2 Hang Clusters
Set 1 – 10 C2B + 1 Hang Clusters
Set 1 – 10 C2B + 1 Hang Clusters

Start around 60% and work up to around 85% of your 1RM Clean and Jerk

*Pull-ups do not need to be unbroken but should be completed within 30s. Reduce reps if needed.

Metcon
Metcon (Time)
For Time:
3 Rounds:
15 Front Squats
25 DU

1,000m/800m Row

3 Rounds:
12 Thrusters
25 DU

1,000/800m Row

3 Rounds:
9 Clusters
25 DU

Barbell
ADV RX 115/85
RX 95/65

On the Barbell try to focus on a rep pattern something like
8-7 on the front squat
7-5 on the thrusters
5-4 on the clusters

DU focus on relaxing your arms and controlling your breathing.

On the row choose a pace smooth and steady that allows you go to work on the barbell

CrossFit WOD, February 2, 2021

PPLAdmin February 1, 2021

2/2/21

Weightlifting
Clean and Jerk (5-4-3-2-1)
Build to heavy single

Metcon
Metcon (AMRAP – Reps)
AMRAP 5:
Cash-In 25/18 Cal Bike
AMRAP In Time Remaining:
12 Deadlifts 225/155 lb
12 Bar Facing Burpees

Rest 5:00

Cash-In 25/18 Cal Bike
AMRAP In Time Remaining:
8 Deadlifts 275/185 lb
8 Bar Facing Burpees

Rest 5:00

Cash-In 25/18 Cal Bike
AMRAP In Time Remaining:
4 Deadlifts 315/205 lb
4 Bar Facing Burpees

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