WOD

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CrossFit WOD, April 27, 2020

PPLAdmin April 26, 2020

4/27/20

Metcon

Metcon (Time)

4 Rounds:
50 DU OR 150 Singles OR 75 side to side line jumps
30 Air Squats

Metcon (2 Rounds for reps)

For Time:
Round 1 On Minute 0:00
60 Thruster

Round 2 On Minute 7:00
60 Snatches

If you have a barbell it is 45/35
If you have a DB it is One DB 50/35. Barbell Snatches are hang only.

Metcon (4 Rounds for reps)

AMRAP x 3
Burpees

Rest 1 Minutes

AMRAP x 3
Lunges

Rest 1 Minutes

AMRAP x 3
Burpees

Rest 1 Minutes

AMRAP x 3
Lunges

Lunges: please touch knee to ground and please stand all the way up

Burpees: Please Stand up straight when you jump and lay down so your chest is flat on the ground.

CrossFit WOD, April 25, 2020

PPLAdmin April 24, 2020

4/25/20

Zoom class 9:30AM

Zoom 564-790-2205
password 243401

Metcon

Metcon (Time)

3 Rounds:
400m weighted Run
400m Run
21-15-9 Power Snatches

Round 1: 21 Reps at 95/65
Round 2: 15 Reps at 115/85
Round 3: 9 Reps at 135/95

ADV RX as written
RX 75/55, 95/65, 115/85

Snatch alternatives
Tune into zoom so we can help you.

CrossFit WOD, April 24, 2020

PPLAdmin April 23, 2020

4/24/20

Quarantine Open Competition:
Duration: 2 weeks Format:
You will get 3 Individual Workouts both weeks. All three individual workouts will be released on Sunday at 8:30pm. Results of those 3 workouts must be entered into WODify by Wednesday at midnight.  The results from all 3 workouts will then reveal the 4 top athletes (top 2 female and top 2 male) who will then choose any CFA member. I repeat any CFA member to be their partner. Which will bring us to Saturday partner throw down on zoom at 10AM.
Here is a little spicy twist: Two CFA athletes will be chosen and posted on Sunday night at 8:30PM. On WODify, we will post the workouts and we will post the two chosen athletes who will go head to head Monday night at 7pm. They will do one of the three workouts and will not know which one they are doing until Monday at 6:45 when we announce it on zoom.
Zoom dates and times to log in for our ONLINE fun:* This Friday April 24th at 6:15pm – to go over any questions and the rules* This Monday April 27th and next Monday May 4th at 7PM to watch the 2 chosen athletes go head to head. *Next Friday April 30th and the following Friday May 8th at 6:15PM to see who the 4 athletes choose for a partner because it could be YOU.*Next Saturday May 2nd and the following Saturday May 9th at 10AM to watch the partner competition.
Some Rules and Regulations:–You must have a judge to count your reps and watch your movements (your mom, dad, wife, husband, friend, son, daughter…..) anyone either virtually or in person. –WE are happy to help you.  –You Don’t have to be in the competition to get chosen to compete.  –Top 4 athletes need to choose someone that is not in the top 4 finish.–You can choose a male or female.–All WODs and movements will be scaled accordingly based on equipment at home.  –Most importantly this is for FUN and ONLY FUN!–Athletes competing on Monday at 6:15PM and Saturday at 10AM will have 5-10 min to warm up immediately following the workout release.
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Weightlifting

Squat Clean and Jerk (5×1 Climbing)

On the 1:30 x 5 Sets:
3-Position Squat Clean +
1 Split Jerk
Ground, Below Knee, Above Knee

5×1 Climbing (add weight as you go)

Squat clean from the ground
Squat clean below the knee
Squat clean above the knee
then finish with one Split Jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:
15 Cleans (95/65)
30 DU
15 Thrusters (95/65)
30 DU

ADV RX 135/95

CrossFit WOD, April 23, 2020

PPLAdmin April 22, 2020

4/23/20

Thursday power Abs with JENN WARCOLA at 3pm

CrossFit classes 8AM 10AM 12PM 4PM 5:30PM

Zoom 564-790-2205
password 243401

Metcon

Metcon (5 Rounds for reps)

5 Rounds:
1 Minute Bike or Row or Run
1 Minute Reverse Lunges
1 Minute KBS or DB swings or plate G2OH or slamballs
1 Minute Rest

CrossFit WOD, April 22, 2020

PPLAdmin April 21, 2020

4/22/20

Tuesday Power Abs video below.

https://www.youtube.com/watch?v=9kL8cBTgL7g&feature=share

Wednesday Mobility at 3pm

CrossFit classes 8AM 10AM 12PM 4PM 5:30PM

Zoom 564-790-2205
password 243401

Metcon

Metcon (Time)

For Time:
40 Single DB Hang Clean & Jerk (switch every 5 reps)
35 sit-ups
30 Single DB Box Step-ups
50/35 Cal Bike OR 1,000m Row OR 800m Run or 800m Ski Erg
30 Single DB Box Step-ups
35 Sit-ups
40 Single DB Hang Clean & Jerk

CrossFit WOD, April 21, 2020

PPLAdmin April 20, 2020

4/21/20

Join us for 30 min Power Abs & Glutes Today at 3pm zoom. Video will be posted if you cannot make it.

Zoom 564-790-2205
password 243401

CrossFit classes on Zoom
8AM 10AM 12PM 4PM 5:30PM

Metcon

Metcon (Time)

21-18-15-12-9:
Pull-ups or bent over rows
Cleans (95/65)
Burpees

After each round:
200m run or Row or 18/10 Cal bike

CrossFit WOD, April 20, 2020

PPLAdmin April 19, 2020

4/20/20

We have the strength portion and then 3 metcons. One metcon is for those with a barbell, one with a DB and one if you have nothing.

Choose one.

Zoom 564-790-2205
password 243401

CrossFit classes on Zoom
8AM 10AM 12PM 4PM 5:30PM

Weightlifting

Front Squat (Weight)

On the Minute x 10:
1 Front Squat
3 Back Squats

Use 67% of Your 1RM Front Squat For All Reps

Metcon

Metcon (3 Rounds for reps)

AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Overhead Squats (95/65)
6 Hang Power Snatches (95/65)