WOD
No WOD available
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
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
CrossFit WOD, November 9, 2020
PPLAdmin
November 8, 2020
11/9/20
Thursday 4pm Kickboxing class.
Weightlifting
Snatch Balance (5 sets)
5 sets of:
1 Snatch Grip Push-Jerk
1 OHS
1 Snatch Balance
1 Snatch Grip Push-Jerk
1 OHS
1 Snatch Balance
% based off of 1 RM Snatch
Set 1: 70%
Set 2: 73%
Set 3: 76%
Set 4: 79%
Set 5: 82%
1-2 minute rest between sets.
Focus on Punching your body under the bar, with a small dip drive.
Elbows pointing down towards the floor for a more vertical path
Focus on fast drop and at the bottom shoulder blades back and down with armpits facing the wall in front.
Metcon
Metcon (Time)
5 Rounds:
21 Wallalls 20/14
18 Alternating DB Snatch (50/35)
15 Box Jumps
12 T2B
21 Wallalls 20/14
18 Alternating DB Snatch (50/35)
15 Box Jumps
12 T2B
Goal is between 18-25 minutes
CrossFit WOD, November 7, 2020
PPLAdmin
November 6, 2020
11/7/20
Metcon
Adderall (AMRAP – Reps)
With a running clock:
0:00-10:00
1 Mile Run
Max Clean & Jerks (135/95#)
0:00-10:00
1 Mile Run
Max Clean & Jerks (135/95#)
10:00-13:00-REST
13:00-20:00
800m Run
Max Power Snatch (115/80#)
20:00-23:00-REST
23:00-27:00
400m Run
Max Thrusters (95/65#)
CrossFit WOD, November 6, 2020
PPLAdmin
November 5, 2020
11/6/20
Olympic Lift Class Saturday at 10AM
Metcon
Metcon (Time)
2 Rounds
500m Row
75 DU
50 Burpees
500m Row
75 DU
50 Burpees
CrossFit WOD, November 5, 2020
PPLAdmin
November 4, 2020
11/5/20
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20
500 m Row
10 double DB step ups
10 T2B
200m Run
100m double DB farmers Carry
500 m Row
10 double DB step ups
10 T2B
200m Run
100m double DB farmers Carry
You choose the DB weight
CrossFit WOD, November 4, 2020
PPLAdmin
November 3, 2020
11/4/20
Metcon
Metcon (Time)
800m Run
30 C2 B
30 OHS
400m Run
15 C2B
15 OHS
30 C2 B
30 OHS
400m Run
15 C2B
15 OHS
RX (115/85)
ASV RX (135/95)
CrossFit WOD, November 3, 2020
PPLAdmin
November 2, 2020
11/3/20
Boxing is Today Tuesday at 4:30pm
MoFlow is changed to Wednesday at 10:30 this week
MoFlow is changed to Wednesday at 10:30 this week
Metcon
Metcon (Time)
For Time:
30-20-10
Deadlift
Box Jump Overs (24/20")
30-20-10
Deadlift
Box Jump Overs (24/20")
Barbell
RX 185/135
ADV RX 205/145
Conditioning
Metcon
Metcon
On the 0:00….30/25 Cal Bike
On the 5:00…..40/30 Cal Bike
On the 10:00…50/35 Cal Bike
On the 5:00…..40/30 Cal Bike
On the 10:00…50/35 Cal Bike
CrossFit WOD, November 2, 2020
PPLAdmin
November 1, 2020
11/2/20
MoFlow Wednesday 7:30AM
Weightlifting
Back Squat (10-8-6-4-2)
Off the Rack
10@ 68%
8@ 74%
6@ 80%
4@ 85%
2@ 90%
10@ 68%
8@ 74%
6@ 80%
4@ 85%
2@ 90%
Rest 3 minutes between sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15
15/10 Cal Bike
10 Bar-facing burpees
9 Snatches
15/10 Cal Bike
10 Bar-facing burpees
9 Snatches
RX 115/85
Adv RX 135/95
Thank you!