WOD
No WOD available
CrossFit WOD, November 20, 2020
PPLAdmin
November 19, 2020
11/20/20
Weightlifting
Hang Squat Snatch (Unbroken Complex)
Metcon
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP x 12
25 DU
9 T2B
25 DU
9 Hang Squat Snatch
AMRAP x 12
25 DU
9 T2B
25 DU
9 Hang Squat Snatch
Barbell 95/65
Metcon (Time)
ADV RX
8 Rounds
40 DU
4 Ring MU
40 DU
4 Hang Squat Snatch (155/105)
8 Rounds
40 DU
4 Ring MU
40 DU
4 Hang Squat Snatch (155/105)
CrossFit WOD, November 19, 2020
PPLAdmin
November 18, 2020
11/19/20
Metcon
Metcon (AMRAP – Reps)
EMOM 20:
:30 Row
:30 Burpee
:30 Bicep Curls
:30 Lunges with or without DB
:30 Row
:30 Burpee
:30 Bicep Curls
:30 Lunges with or without DB
You choose the weight
CrossFit WOD, November 18, 2020
PPLAdmin
November 17, 2020
11/18/20
Metcon
Metcon (3 Rounds for reps)
3 x AMRAP 4, Rest 4
27/21 Cal Row
21 Power Cleans
15 Burpee Box Jump Over
27/21 Cal Row
21 Power Cleans
15 Burpee Box Jump Over
RX
Round 1: 135/95
Round 2: 115/85
Round 1: 95/65
ADV RX
Round 1: 155/105
Round 2: 135/95
Round 3: 115/85
Each round is for time. If you do not finish a round either lesson the weight or the reps or add each missed rep to your time.
CrossFit WOD, November 17, 2020
PPLAdmin
November 16, 2020
11/17/20
Metcon
Metcon (Time)
RX
For Time:
800m Run
25 Thrusters
25 C2B
800m Run
25 OHS
25 T2B
800m Run
25 Front Squats
25 Pull-ups
For Time:
800m Run
25 Thrusters
25 C2B
800m Run
25 OHS
25 T2B
800m Run
25 Front Squats
25 Pull-ups
Barbell 95/65
ADV RX
For Time:
800m Run
25 Thrusters, 15 Bar MU
800m Run
25 OHS, 25 T2B
800m Run
25 Front Squats, 35 C2B
Barbell 135/95
Goal is 18-25 minutes with a 28 min Time Cap
CrossFit WOD, November 16, 2020
PPLAdmin
November 15, 2020
11/16/20
MoFlow Wed 10:30AM
Olympic lift class Saturday 10AM
Olympic lift class Saturday 10AM
Weightlifting
Back Squat (5×3 Climbing)
5 Sets
1 Pausing Back Squat (2s in bottom)
2 Back Squats
1 Pausing Back Squat (2s in bottom)
2 Back Squats
Start around 55% and end around 75%
Metcon
Metcon (Time)
2 Rounds
400m Run
50 Double DB Hang Clean and Jerk (50/35)
50 Double DB Front Rack Lunges (50/35)
50 Deadlifts (205/145)
400m Run
50 Double DB Hang Clean and Jerk (50/35)
50 Double DB Front Rack Lunges (50/35)
50 Deadlifts (205/145)
ADV RX Individual Workout
RX Partner or do half the reps
CrossFit WOD, November 14, 2020
PPLAdmin
November 13, 2020
11/14/20
Metcon
Metcon (Time)
Partner WOD
400m Run 60 Wallballs
4000m Run 60 Snatches
400m Run 60 C2B/Bar MU
400m Run 60 OHS
400m Run 60 Box Jumps
400m Run 60 Thrusters
400m Run 60 Wallballs
4000m Run 60 Snatches
400m Run 60 C2B/Bar MU
400m Run 60 OHS
400m Run 60 Box Jumps
400m Run 60 Thrusters
RX barbell 75/55
ADV RX 95/65 + Bar MU
CrossFit WOD, November 13, 2020
PPLAdmin
November 12, 2020
11/13/20
Weightlifting
Front Squat (Weight)
3 Reps 75%
1 Rep 80%
3 Reps 75%
1 Rep 85%
3 Reps 75%
1 Rep 90%
1 Rep 80%
3 Reps 75%
1 Rep 85%
3 Reps 75%
1 Rep 90%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
35 DU
9 DL
7 Hang Cleans
5 Push Jerks
35 DU
9 DL
7 Hang Cleans
5 Push Jerks
RX 155/105
ADV RX 185/135
CrossFit WOD, November 12, 2020
PPLAdmin
November 11, 2020
11/12/20
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20
400m Run
100m KB Farmers Carry
400m Row
400m Run
100m KB Farmers Carry
400m Row
24/16kg
Extra Gymnastics Work
Metcon
30 GHD 10 T2B
25 GHD 10 T2B
20 GHD 10 T2B
15 GHD 10 T2B
10 GHD 10 T2B
25 GHD 10 T2B
20 GHD 10 T2B
15 GHD 10 T2B
10 GHD 10 T2B
CrossFit WOD, November 11, 2020
PPLAdmin
November 10, 2020
11/11/20
Veterans Day honors all of those who have served the country in war or peace — dead or alive and is largely intended to thank living veterans for their sacrifices.
Thank you!
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 22
22 Cal Row
22 DU
22 Single DB Step-ups (50/35)
22 Cal Row
22 DU
22 Single DB Step-ups (50/35)
Extra work if you want an after WOD
Metcon (Time)
For Time:
9 Ring MU
9 Devil Press
7 Ring MU
7 Devil Press
5 Ring MU
5 Devil Press
9 Ring MU
9 Devil Press
7 Ring MU
7 Devil Press
5 Ring MU
5 Devil Press
DB: 50/35lbs
1 Hang Squat Snatch (knees)
1 High Hang Squat Snatch (Pockets)
1 Hang Squat Snatch (Knees)
Set 1 45%
Set 2 50%
Set 3+4+5 55%