WOD

No WOD available

CrossFit WOD, January 18, 2021

PPLAdmin January 17, 2021

1/18/21

Weightlifting
Stamina Squating (On the Minute x 14 (7 rounds))
Min 1 – 2 Front Squats
Min 2 – 4 Back Squats

Single barbell loaded throughout at 75-77% 1RM Front Squat

Metcon
Goku Ultra Instinct (Time)
For Time:
40 Bar Facing Burpees
20 Clean & Jerks

ADV RX 225/155
RX 185/125
Fitness 135/95

***Complete the reps however you want***

CrossFit WOD, January 15, 2021

PPLAdmin January 14, 2021

1/15/21

Metcon
Metcon (Time)
On the 0:00…
5 Rounds For Time:
20/15 Cal Row
10 Thrusters

ADV RX
135/95
RX
115/85

*12 min Time Cap

Metcon (Weight)
On the 15:00…..
Build to a Heavy Complex
3 Front Squats
1 Jerk

*5 min Time Cap

*From the Ground
*1st rep can be a squat clean

CrossFit WOD, January 13, 2021

PPLAdmin January 12, 2021

1/13/21

Metcon
WOD 1
Metcon (Time)
ADVRX
On the 5:00 x 4 Rounds:
7 Devils Presses
30 Alt. Pistols
15/12 Cal Bike

DB 70/50lbs

RX
On the 5:00 x 4 Rounds:
20 Alt. DB Snatch
40 Air Squats
20/15 Cal Row

DB 50/35lbs.

Score is slowest round

Metcon
WOD 2
Choose one or the other
Metcon (AMRAP – Rounds and Reps)
Ascending Ladder for 7:00:
3-6-9-12-15-18-21
Unbroken Wallballs (20/14)

Continue to Climb by 3 Reps per round until the 7:00 cap is reached.

Metcon (3 Rounds for reps)
On the 2:30 x 6 Sets:
8 Mats Double DB Walking Lunges
Sets 1+2 OHS
Sets 3+4 Front Squat
Sets 5+6 Hang

Climbing in DB weight 3 times
Add Weight for each movement not set

CrossFit WOD, January 11, 2021

PPLAdmin January 10, 2021

1/11/21
MoFlow this Friday 8:30am
Women’s group Monday 7:30pm

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

85-87% 1 RM Front Squat

Metcon
Full Circle Individual (Time)
For Time:
1500m Row
100 DU
50 Cal Bike
100 DU
1500m Row

Goal is 15-25 minutes

CrossFit WOD, January 9, 2021

PPLAdmin January 8, 2021

1/9/21

Metcon
Metcon (AMRAP – Rounds and Reps)
ADV RX
AMRAP x 20:
1 Deadlift (315/215)
10 T2B
15 Bar Facing Burpees

RX
275/185

Extra Gymnastics Work
Metcon (Weight)
On the 1:30, as far as possible
3 Bar MU
3 Power Snatch

Women start at 85#, increase 5# per round
Men start at 115#, increase 10# every round
*build each round until capped

CrossFit WOD, January 8, 2021

PPLAdmin January 7, 2021

18/21

Metcon
Metcon (Time)
5 Rounds
21/15 Cal Row
15 Box Jump Overs (24/20")
7-6-5-4-3 Squat Cleans

ADV RX
R1: 155/105
R2: 185/135
R3: 205/145
R4: 245/165
R5: 275/185

RX
155/105 every Round

Gymnastics
Metcon (Weight)
2nd WOD Option ONE

Alternating OTM x 10 (5 Rounds)
Minute 1 – 8 Mat HSW
Minute 2 – 8 Mat Barbell Front Rack Walking Lunge

Build to a heavy walking lunge

Metcon (Time)
2nd WOD Option TWO

4 Rounds For Time:
500m Row
15 Weighted AbMat Sit-ups

(Slam-ball 30/20lbs)

CrossFit WOD, January 7, 2021

PPLAdmin January 6, 2021

1/7/21

Metcon
Metcon
AMRAP x 20
25m Single KB Farmers Carry Each Arm
25m Single KB OH Carry Each Arm
2:00 on Any Machine

Strength
Metcon
Spend at least 1 minute in each position:
Puppy Pose
Shoulder to Floor
Wrist Stretch
Couch Stretch
Pigeon Stretch
Butterfly Stretch
Pike Stretch
Straddle Stretch
Frog

FIND US ON FACEBOOK