WOD
No WOD available
CrossFit WOD, September 4, 2020
PPLAdmin
September 3, 2020
9/4/20
MoFlow 7:30am
Metcon
Metcon (Time)
2 Rounds For Time:
90/70 Calorie Row
70 Wallballs (20/14)
50 KBS (24/16kg)
30 Burpee Box Jump Overs (24"/20")
90/70 Calorie Row
70 Wallballs (20/14)
50 KBS (24/16kg)
30 Burpee Box Jump Overs (24"/20")
CrossFit WOD, September 3, 2020
PPLAdmin
September 2, 2020
9/3/20
Open gym fro 4-6:30pm PLEASE SIGN IN
MoFlow this Friday 7:30am
CrossFit WOD, September 2, 2020
PPLAdmin
September 1, 2020
9/2/20
Gymnastics
Gymnastics Conditioning (AMRAP – Rounds and Reps)
Ascending Ladder for 8:00
6′ Handstand Walk, 20 DU
12′ Handstand Walk, 40 DU
18′ Handstand Walk, 60 DU
Continue to add 6′ to each HSW, and 20 reps to each DU round.
6′ Handstand Walk, 20 DU
12′ Handstand Walk, 40 DU
18′ Handstand Walk, 60 DU
Continue to add 6′ to each HSW, and 20 reps to each DU round.
Every 6 ft. (1 mat) is 1 Rep
ADV as written
RX Sub HSW with Weighted bear crawl. 50/35#
Start with 6’ and add 1 mat every round
Metcon
CrossFit WOD, September 1, 2020
PPLAdmin
August 31, 2020
9/1/20
Metcon
Metcon (Time)
For Time:
400m Run, 21 Burpees
400m Run, 15 Burpees
400m Run, 9 Burpees
200m Run, 9 Power Cleans (115/85)
200m Run, 15 Power Cleans (115/85)
200m Run, 21 Power Cleans (115/85)
400m Run, 21 Burpees
400m Run, 15 Burpees
400m Run, 9 Burpees
200m Run, 9 Power Cleans (115/85)
200m Run, 15 Power Cleans (115/85)
200m Run, 21 Power Cleans (115/85)
CrossFit WOD, August 31, 2020
PPLAdmin
August 30, 2020
8/31/20
Gymnastics
Metcon (2 Rounds for reps)
2 Rounds:
1 minute max strict HSPU
1 minute max strict Pull-ups
1 minute max strict Ring Dips
1 minute max strict HSPU
1 minute max strict Pull-ups
1 minute max strict Ring Dips
Metcon
Metcon (Time)
27-21-15-9:
Row Calories
OHS (95/65)
Row Calories
OHS (95/65)
CrossFit WOD, August 28, 2020
PPLAdmin
August 27, 2020
8/28/20
Weightlifting
Back Rack Reverse Lunges (Weight)
On the 2:00 x 5 Sets:
Set 1 – 14 Reverse Lunges (7/side)
Set 2 – 12 Reverse Lunges (6/side)
Set 3 – 10 Reverse Lunges (5/side)
Set 4 – 8 Reverse Lunges (4/side)
Set 5 – 6 Reverse Lunges (3/side)
ground.
Set 1 – 14 Reverse Lunges (7/side)
Set 2 – 12 Reverse Lunges (6/side)
Set 3 – 10 Reverse Lunges (5/side)
Set 4 – 8 Reverse Lunges (4/side)
Set 5 – 6 Reverse Lunges (3/side)
ground.
Unilateral strength work.
Choose weights that allow for full control through the full range of motion.
Don’t slam your knee into the ground.
Complete all the reps on one side before beginning the other side.
MOVEMENT FOCUS
Verticle torso throughout the entire movement.
If your torso cannot stay upright throughout the movement, you’ve gone too heavy
When the bar is on your back, point your elbows to the floor and gently pull the bar down into your traps.
Take your lunge steps straight back so you don’t have a "tight rope" type of lunge.
The front leg should be doing most of the work after the back leg gives the initial push off the floor.
Choose weights that allow for full control through the full range of motion.
Don’t slam your knee into the ground.
Complete all the reps on one side before beginning the other side.
MOVEMENT FOCUS
Verticle torso throughout the entire movement.
If your torso cannot stay upright throughout the movement, you’ve gone too heavy
When the bar is on your back, point your elbows to the floor and gently pull the bar down into your traps.
Take your lunge steps straight back so you don’t have a "tight rope" type of lunge.
The front leg should be doing most of the work after the back leg gives the initial push off the floor.
Metcon (Time)
For Time:
75/50 Cal Bike
21 DB Front Squats
21 DB Push Presses
21 DB Hang Clusters
75/50 Cal Bike
21 DB Front Squats
21 DB Push Presses
21 DB Hang Clusters
ADV RX DB: 50’s/35’s
RX DB: 35/20’s
CrossFit WOD, August 27, 2020
PPLAdmin
August 26, 2020
8/27/20
Metcon
Metcon (Time)
3 Rounds
15 AbMat Sit-Ups
15 Hollow Rocks
8 Strict Press 95/65
12 Ring Dips
100m Farmers Carry 32/24kg
15 AbMat Sit-Ups
15 Hollow Rocks
8 Strict Press 95/65
12 Ring Dips
100m Farmers Carry 32/24kg
ADV RX as written
RX 75/55 and 24kg/16kg
CrossFit WOD, August 26, 2020
PPLAdmin
August 25, 2020
8/26/20
Metcon
Metcon (Time)
For Time:
50/35 Cal Row
3 Rounds of "Kelly"
50/35 Cal Row
50/35 Cal Row
3 Rounds of "Kelly"
50/35 Cal Row
1 Round of "Kelly":
400m Run
30 Wallballs (20/14)
30 Box Jumps (24"/20")
CrossFit WOD, August 25, 2020
PPLAdmin
August 24, 2020
8/25/20
Metcon
Metcon (Time)
AMRAP 4:
27/21 Calorie Row or Bike
27 Burpees
27 C2B
27/21 Calorie Row or Bike
27 Burpees
27 C2B
Rest 4 Minutes
AMRAP 4:
21/15 Calorie Row or Bike
21 Burpees
21 T2B
Rest 4 Minutes
AMRAP 4:
15/12 Calorie Row or Bike
15 Burpees
15 Pull-ups