WOD

No WOD available

CrossFit WOD, October 31, 2020

PPLAdmin October 30, 2020

10/31/20

Metcon
Metcon (Time)
21 Front Squat (155/105)
40 Alternate Single Arm DB Snatch (50/35)
800m Run
15 Front Squat (155/105
30 Alternate Single Arm DB Snatch (50/35)
800m Run
9 Front Squat (155/105)
20 Alternate Single Arm DB Snatch (50/35)
800m Run

RX 135/95

Metcon (Time)
Partner WOD
40 Front Squat (155/105)
60 Alternate Single Arm DB Snatch (50/35)
800m Run
30 Front Squat (155/105
50 Alternate Single Arm DB Snatch (50/35)
800m Run
20 Front Squat (155/105)
40 Alternate Single Arm DB Snatch (50/35)
800m Run
RX 135/95

CrossFit WOD, October 30, 2020

PPLAdmin October 29, 2020

10/30/20
Costume Contest will take place between 4pm – 5:30pm. Best Costume wins.
Trunk or Treat will happen at 5:30pm
We will have a regular class schedule all day.
Bring your own chairs, drinks and food.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15
20 Push-ups
20 Sit-ups
20 Hang Cleans
20 Deadlifts
20 Push Press
20 KBS

Barbell 95/75
KB 24/16kg

Switch and split reps as needed.

CrossFit WOD, October 29, 2020

PPLAdmin October 28, 2020

10/29/20
Friday Halloween Competition:
To enter the contest you will need to show up in costume with your team between 4-5:30 for us to vote.

Metcon
4 Rounds
1 Minute Bike
1 Minite Reverse Lunge
1 Munute Row
1 Minute Rest

CrossFit WOD, October 28, 2020

PPLAdmin October 27, 2020

10/28/20
No MoFlow

Weightlifting
Deadlift (7×2 climbing)
Rest 2:00 between sets.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 DU
21/15 Cal Bike
9 Deadlifts 275/185

CrossFit WOD, October 26, 2020

PPLAdmin October 25, 2020

10/26/20
MoFlow Wednesday at 7:30

Weightlifting
Back Squat (10-8-6-4-2 Climbing)
Off the Rack
10@ 65%
8@ 72%
6@ 78%
4@ 83%
2@ 88%

Rest 3 minutes between sets.
We will repeat this rep scheme next week as well.

Metcon (AMRAP – Rounds and Reps)
AMRAP x 20
20 Thruster
20 Snatch
20 Box Jump 24/20"
20 OHS
20/15 Cal Row

75/55

CrossFit WOD, October 24, 2020

PPLAdmin October 23, 2020

10/24/20

Metcon
Metcon (Time)
3 Rounds:
800m Run
4 Rounds of "The Chief+"

1 Round of "The Chief+":
3 Power Cleans (155/105)
6 Kipping HSPU
9 Wallballs (20/14)

ADV RX (155/135)

Alternate for "The Chief"
3 Power Cleans
6 Push-ups
9 Air Squats

CrossFit WOD, October 23, 2020

PPLAdmin October 22, 2020

10/23/20

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
Ascending Ladder
3 Push Presses
3 T2B
3 Cal Row

RX 95/65
ADV RX 115/85

-Reps will climb by 3 reps every round
-Score is total rounds and reps

Weightlifting
Split Jerk (Build to a heavy Split Jerk)
With an 8 Minute Window Build to a heavy Split Jerk off the rack

Extra Gymnastics Work
Metcon (AMRAP – Reps)
On the 2:00 x 3 Rounds:
12/9 Calorie Bike
Max Ring MU in time remaining

Rest 2 minutes

On the 2:00 x 3 Rounds:
12/9 Cal Bike
Max Ring MU in time remaining

Score is number of MU

Other options:
Bar MU or C2B

CrossFit WOD, October 22, 2020

PPLAdmin October 21, 2020

10/22/20

Metcon
Metcon (Time)
50 Cal Bike
800m
50 Cal Row
-then-
5 Rounds:
5 Strict Pull-ups
25m Single Arm Farmers Carry (each side) 32/24kg
10 Hollow Rocks

*Smooth and steady

CrossFit WOD, October 21, 2020

PPLAdmin October 20, 2020

10/21/20

Metcon
Burpee Stamina (Time)
21-15-9
Calorie Bike
Bar – Facing Burpees

Metcon
Metcon (Time)
For Time:
40/30 Cal Row
20 Squat Snatches
40/30 Cal Row

ADV RX (135/95)
RX (115/85)

Snatch alternates:
-Power Snatch
-40 Single DB Power or Squat Snatch

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