WOD

No WOD available

CrossFit WOD, March 5, 2021

PPLAdmin March 4, 2021

3/5/21

Metcon
Metcon (Time)
1 Round For Time:
30 Burpee Box Jump Overs
30 C&J
30 Burpee Box Jump Overs

ADV RX 185/135
RX 155/105

Metcon
If time allows take 10-15 min break before next WOD
Metcon (Weight)
On the 1:30 x 6 Sets:
30 DU
9 Deadlifts
6 Hang Cleans
3 Push Jerks

One barbell starting at:
Set 1: 50% of your 1 RM C&J
Set 2: 55%
Set 3: 60%
Sets 4 – 6: between 60-70%

Score is total weight added up for each round.

For example
R1 95
R2 100
R3 110
R4 115
R5 120
R6 125
Score is 165

CrossFit WOD, March 4, 2021

PPLAdmin March 3, 2021

3/4/21

Metcon
Metcon (Time)
Partner WOD
4 Rounds:
400m Row
24/18 Cal Bike
200m Run

one machine per team split meters and calories and run together

CrossFit WOD, March 3, 2021

PPLAdmin March 2, 2021

3/3/21

Weightlifting
Front Squat (5×4)
Climbing
Start around 65% of 1RM Front Squat

Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
500/400m Row "Buy-In"
Time Remaining:
12 Thrusters (95/65)
12 T2B

Rest 5 min

AMRAP 5:
500/400m Row "Buy-In"
Time Remaining:
9 Thrusters (115/85)
9 C2B

Rest 5 min

AMRAP 5:
500/400m Row "Buy-In"
Time Remaining:
6 Thrusters (135/95)
6 Bar MU

CrossFit WOD, March 2, 2021

PPLAdmin March 1, 2021

3/2/21

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
20 Single DB Alternating Snatch
20 Box Jump Overs (24/20")
20 Single DB Hang C&J
20/15 Cal Bike

DB (50/35)
*Switch every 5 reps on the C&J

CrossFit WOD, March 1, 2021

PPLAdmin February 28, 2021

3/1/21

Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Strict HSPU
Strict Pull-ups

12 minute Time Cap

RX
Strict Press (75/55)
Strict Pull-ups

Metcon
Metcon (Time)
6 Rounds For Time:
45 DU
30 Air Squats
15/12 Cal Row

CrossFit WOD, February 27, 2021

PPLAdmin February 26, 2021

2/27/21

Metcon
Metcon (AMRAP – Rounds and Reps)
Ascending Ladder for 20:00 Cash-In: 800m Run
50m row, 1 power Clean, 1 lateral Barbell Burpee
100m row, 2 power cleans, 2 lateral barbell burpees
150m row 3 pc, 3 LBB
200m row 4 pc, 4 LBB

Continue to add 50m and 1 rep per movement until time cap

Barbell 135/95

CrossFit WOD, February 26, 2021

PPLAdmin February 25, 2021

2/26/21

Gymnastics
Metcon (Time)
On the 0:00 Handstand Walk
For Time:
50 Mats

5 min time cap

Modification:
EMOM x 5
5 Strict Press Off the Rack 95/65

Metcon (AMRAP – Rounds and Reps)
On the 6:00

AMRAP 9:
3 Squat Snatches
3 T2B
6 Squat Snatches
6 T2B
9 Squat Snatches
9 T2B

Continue to add 3 reps per round to each movement until time cap

Barbell 95/65

CrossFit WOD, February 25, 2021

PPLAdmin February 24, 2021

2/25/21

Metcon
Metcon (Time)
3 Rounds
100m Farmers Carry
200m Run
200m Slamball Carry
200m Run

Slamball 60/40
KB 24/16kg or DB 50/35

CrossFit WOD, February 24, 2021

PPLAdmin February 23, 2021

2/24/21

Metcon
Wise Men (3 Rounds for reps)
"Wise Men"
AMRAP 3:
Macho Man (135/95#)
Rest 3:00
AMRAP 3:
Macho Man (155/105#)
Rest 3:00
AMRAP 3:
Macho Man (185/135#)
*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

Weightlifting
Metcon (Weight)
On the 20:00 ……
7 minutes to Build to a Heavy Complex:
1 Power Cleans
3 Front Squats
1 Split Jerk

CrossFit WOD, February 23, 2021

PPLAdmin February 22, 2021

2/23/21

Gymnastics
Metcon (AMRAP – Reps)
5 Rounds of AMRAP 1:00:
20 DU
Max Distance HSW
Rest :30 between rounds

*Score is HSW distance*
Every Mat is 1 Rep

Scale HSW with DB Push Press

Metcon (8 Rounds for reps)
On the minute x 8:
6 Burpee Box Jump Overs (24/20") Step-overs are considered RX

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13:
600/500m Row
9 DL
12 Single DB Burpee Step-Overs

Barbell 275/185
DB 50/35
Box- 24/20"

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