WOD

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CrossFit WOD, October 9, 2020

PPLAdmin October 8, 2020

10/9/20

Metcon
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20"

Extra Gymnastics Work
Metcon (AMRAP – Rounds and Reps)
Ascending Ladder for 8:00
1 Strict ring dip
1 Strict T2B
2 Strict ring dip
2 Strict T2B
**Continue to add (1) rep to each movement until time cap

CrossFit WOD, October 8, 2020

PPLAdmin October 7, 2020

10/8/20

Metcon
Metcon
27-24-21-18-15-12-9
AbMat sit-ups
Bike Calorie

After each set (7 Rounds)
5 Strict Pull-ups
10 Push-ups
15 Air squats

CrossFit WOD, October 7, 2020

PPLAdmin October 6, 2020

10/7/20

Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Extra Gymnastics Work
Metcon
On the 3:00 x 5 (15:00)
30 DU, 30% max ring MU
30 DU, 30% max Strict HSPU
*Recovery Bike in the time remaining

CrossFit WOD, October 6, 2020

PPLAdmin October 5, 2020

10/6/20

Metcon
Power Outage (3 Rounds for reps)
AMRAP 5:
Buy-In: 100 Double Unders
12 Power Cleans (115/80)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)

rest 5 minutes

AMRAP 5:
Buy-In: 100 Double Unders
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24/20)

RX
50 DU
75/55, 95/65, 115/80

Extra work if you want an after WOD
Metcon
500m row 30 GHD sit-ups
500m row 20 GHD sit-ups
500m row 10 GHD sit-ups

CrossFit WOD, October 5, 2020

PPLAdmin October 4, 2020

10/5/20
It’s that time again. Our favorite day at CFA.
CFA annual Halloween Competition Friday October 30th 3 person teams.

Details and workouts will be emailed soon.

CrossFit WOD, October 3, 2020

PPLAdmin October 2, 2020

10/3/20
8:30am at CFA

Metcon
Metcon (3 Rounds for reps)
On the 0:00….
1 mile Run

On the 10:00….
3 Rounds
15 Hang Cleans (115/85)
12 Bar-Facing Burpees
9 Thrusters (115/85)

On the 20:00
1 mile Run

Score is sum of all three times

RX 95/65

CrossFit WOD, October 2, 2020

PPLAdmin October 1, 2020

10/2/20

Gymnastics
HSWalk Practice
Alternating on the Minute x 10
(5 Rounds)
:45s Row (recovery pace)
30′ HSWalk (5 mats)

HSW alternates:
-Wall Walks
-Handstand shoulder taps
-Single arm seated DB Press (5 per arm)

Metcon
Metcon (Time)
3 Rounds:
30 Snatches 75/55
30 Box Jump Overs
30 C2B
30/24 Cal Row

Time Cap: 20 minutes

RX Pull-Ups

CrossFit WOD, October 1, 2020

PPLAdmin September 30, 2020

10/1/20

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
15 Cal Machine
30 Russian KBS (24/16kg)
60 Sec Hollow Hold (accumulated)

CrossFit WOD, September 30, 2020

PPLAdmin September 29, 2020

9/30/20

Gymnastics
Metcon (AMRAP – Reps)
On the 2:00 x 3 Rounds:
12/9 Cal any machine
Max Ring MU in time remaining

Rest 2:00

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

RX: Bar MU

Scaling options:
Ring skill work
C2B
Pull-up
Banded Pull-ups

Metcon
Metcon (Time)
3 Rounds:
800m Run
20 T2B
10 Front Squats (185/135)

RX (155/105)

Modifications for the Run
1k Row
800m Ski Erg
50/35 Cal Bike

CrossFit WOD, September 29, 2020

PPLAdmin September 28, 2020

9/29/20
MoFlow Friday 7:30am

Weightlifting
Deadlift (5×3 )
TNG or Singles
Set 1: 70%
Set 2: 75%
Set 3,4,5: 80%

Metcon
Belt Buckle (Time)
For Time:
1,000 Meter Row
30 Deadlifts (225/155)
50 Barbell-Facing Burpees

ADV RX as written
RX 185/125

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