WOD

No WOD available

CrossFit WOD, December 28, 2020

PPLAdmin December 27, 2020

12/28/20

Weightlifting
Back Squat (7×2 )
Start around 60-65%
Sets 1,2,3,4 climbing
Sets 5,6,7 same weight across

Metcon
Metcon (Time)
1 Round
30 Power snatch
30 OHS
30 Squat Snatch

On the Minute 5 T2B

Adv RX 135/95
RX 115/85

CrossFit WOD, December 26, 2020

PPLAdmin December 25, 2020

12/26/20

Metcon
Metcon (AMRAP – Reps)
5 Rounds
1:00 Max Alternating DB Snatch
1:00 Max Front Squat
1:00 Max Cal any machine
1:00 Rest

RX
DB 50/35
Barbell 115/85

ADV RX
DB 70/50
Barbell 155/105

Metcon (AMRAP – Reps)
5 Rounds
1:00 Max Alternating DB Snatch
1:00 Max Front Squat
1:00 Max Cal any machine
1:00 Rest

RX
DB 50/35
Barbell 115/85

ADV RX
DB 70/50
Barbell 155/105

AT HOME WOD
Metcon (AMRAP – Reps)
5 Rounds
1:00 Max Push-ups
1:00 Max Air Squats
200m Run
1:00 Rest

Reps for Pushups and air squats. The run doesn’t count.

CrossFit WOD, December 24, 2020

PPLAdmin December 23, 2020

12/24/20

Metcon
12 Days of CrossFit (Time)
1 Thruster
2 Hang Power Cleans
3 Deadlifts
4 Burpees
5 T2B
6 Box Jumps
7 Hand Release Pushups
8 Reverse Lunges
9 KBS
10 Sit-ups
11 Wallballs
12 Cal Any Machine

ADV RX
Barbell 155/105
Box 30/24"
KB 32/24lb
Wallball 30/20lb

RX
Barbell 135/95
Box 24/20"
KB 24/16lb
Wallball 20/14lb

FYI we are totally repeating this next week so we can all do it together.

AT HOME WOD
Metcon (Time)
1 Jumping Air Squat
2 Air Squats
3 Jumping Jacks
4 Burpees
5 Hollow Rocks
6 Step up to something
7 Hand Release Pushups
8 Reverse Lunges
9 DU
10 Sit-ups
11 Mountain Cimbers
12 Shoulder Taps/Arm

CrossFit WOD, December 22, 2020

PPLAdmin December 21, 2020

12/22/20

Gymnastics
Metcon (AMRAP – Reps)
Strict HSPU
Max HSPU
Rest 1:00
80% Max HSPU
Rest 1:00
Max HSPU
Rest 1:00
80% HSPU
Rest 1:00
Max HSPU

ADV RX Strict
RX Kipping

Metcon
Metcon (Time)
5 Rounds
15/10 Cal any machine
10 C2B Pull-ups

Directly into…..

5 Rounds
10 Power Cleans
10 Push Jerks

ADV RX 115/85
RX 95/65

AT HOME WOD
Metcon (Time)
5 Rounds
200m Run
15 Sit-ups

Directly into…

5 Rounds
10 Lunges
10 Hollow Rocks

CrossFit WOD, December 21, 2020

PPLAdmin December 20, 2020

12/21/20

Weightlifting
Stamina Squating (Weight)
On the Minute x 16 (8 Rounds)
Min 1 – 1 Front Squat
Min 2 – 2 Back Squats

82% 1RM Front Squat

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 12:
3 Power Cleans (135/95)
15 Wallballs (20/14)

ADV RX
(155/105)
(30/20lb)

AT HOME WOD

Weightlifting
Metcon
Hold Something and do:
8 x 8 Lunges EMOM

Metcon
Metcon (Time)
10 Rounds
5 Burpees
15 Air Squats

CrossFit WOD, December 19, 2020

PPLAdmin December 18, 2020

12/19/20

Metcon
Metcon (Time)
6 Rounds
7 Thrusters 115/85
7C2B
7 Lateral Burpees
20/15 Cal Row or 200m Run

RX
75/55
Pull-ups

CrossFit WOD, December 18, 2020

PPLAdmin December 17, 2020

12/18/20

Weightlifting
Deadlift (Weight)
On the minute x 6
2-2-2-1-1-1

Start at 60%, 65%, 70%
then for your last 3 singles build to a heavy rep

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15
40 Single DB Hang Clean and Jerk
30 Box Jumps or Step ups
20 Kipping HSPU
10 DL

RX
DB 50/35
Box 24/20"
DL 275/185

ADV RX
DB 50/35
Box 24/30"
DL 315/215

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