WOD
No WOD available
CrossFit WOD, October 23, 2020
PPLAdmin
October 22, 2020
10/23/20
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
Ascending Ladder
3 Push Presses
3 T2B
3 Cal Row
Ascending Ladder
3 Push Presses
3 T2B
3 Cal Row
RX 95/65
ADV RX 115/85
-Reps will climb by 3 reps every round
-Score is total rounds and reps
Weightlifting
Split Jerk (Build to a heavy Split Jerk)
With an 8 Minute Window Build to a heavy Split Jerk off the rack
Extra Gymnastics Work
Metcon (AMRAP – Reps)
On the 2:00 x 3 Rounds:
12/9 Calorie Bike
Max Ring MU in time remaining
12/9 Calorie Bike
Max Ring MU in time remaining
Rest 2 minutes
On the 2:00 x 3 Rounds:
12/9 Cal Bike
Max Ring MU in time remaining
Score is number of MU
Other options:
Bar MU or C2B
CrossFit WOD, October 22, 2020
PPLAdmin
October 21, 2020
10/22/20
Metcon
Metcon (Time)
50 Cal Bike
800m
50 Cal Row
-then-
5 Rounds:
5 Strict Pull-ups
25m Single Arm Farmers Carry (each side) 32/24kg
10 Hollow Rocks
800m
50 Cal Row
-then-
5 Rounds:
5 Strict Pull-ups
25m Single Arm Farmers Carry (each side) 32/24kg
10 Hollow Rocks
*Smooth and steady
CrossFit WOD, October 21, 2020
PPLAdmin
October 20, 2020
10/21/20
Metcon
Burpee Stamina (Time)
21-15-9
Calorie Bike
Bar – Facing Burpees
Calorie Bike
Bar – Facing Burpees
Metcon
Metcon (Time)
For Time:
40/30 Cal Row
20 Squat Snatches
40/30 Cal Row
40/30 Cal Row
20 Squat Snatches
40/30 Cal Row
ADV RX (135/95)
RX (115/85)
Snatch alternates:
-Power Snatch
-40 Single DB Power or Squat Snatch
CrossFit WOD, October 20, 2020
PPLAdmin
October 19, 2020
10/20/20
Halloween Costume Run at Lake Norman Brewery Wednesday 10/28. Best costume prize for Kids, adults and group.
Metcon
Metcon (AMRAP – Rounds and Reps)
RX
AMRAP 16:
Buy-In 75/50 Cal Bike
Time Remaining:
15 Box Jump Overs (24"/20")
10 Double DB Cleans (50/35)
12 C2B
AMRAP 16:
Buy-In 75/50 Cal Bike
Time Remaining:
15 Box Jump Overs (24"/20")
10 Double DB Cleans (50/35)
12 C2B
ADV RX
AMRAP 16:
Buy-In 75/50 Cal Bike
Time Remaining:
15 Box Jump Overs (24"/20")
10 Double DB Cleans (50/35)
5 Bar MU
Extra work if you want an after WOD
Metcon (Time)
For Time, Partitioned as Desired
3K Row
60 GHD Sit-ups
12 Rope Climbs
3K Row
60 GHD Sit-ups
12 Rope Climbs
CrossFit WOD, October 19, 2020
PPLAdmin
October 18, 2020
10/19/20
The finals of the 2020 Reebok CrossFit Games will take place Friday, Oct. 23, through Sunday, Oct. 25, in Northern California. The competition can be watched across a range of broadcast and digital channels, including a live, two-hour broadcast on CBS Television Network on Saturday, Oct. 24, from 10 a.m. to noon PT. Every event of the final stage will stream live across Pluto TV, games.crossfit.com, and CrossFit’s Facebook and YouTube channels.
CrossFit WOD, October 17, 2020
PPLAdmin
October 16, 2020
10/17/20
Metcon
Metcon (Time)
7 Rounds
12 Thrusters
9 Snatches
9/7 Cal Row
12 Thrusters
9 Snatches
9/7 Cal Row
RX(75/55)
ADV RX (95/65)
Optional Extra Strength Work
Deadlift (5-4-3-2-1)
70%
75%
80%
85%
90%
75%
80%
85%
90%
CrossFit WOD, October 16, 2020
PPLAdmin
October 15, 2020
10/16/20
Happy Friday!
Choose between Helen or C2B Helen.
Choose between Helen or C2B Helen.
Metcon
C2B Helen (Time)
3 Rounds
400m Run
21 KBS 24/16kg
12 C2B
400m Run
21 KBS 24/16kg
12 C2B
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Optional Extra Strength Work
Overhead Squat (5×1 climbing)
OHS on the 2:00 x 5:
1 Pausing OHS (2s in bottom)
1 OHS
1 Pausing OHS (2s in bottom)
1 OHS
60%
65%
70%
75%
75-80%
Extra Gymnastics Work
Metcon (Time)
300′ HSWalk (50 Mats)
*Every Break 3 Bar MU
*Every Break 3 Bar MU
CrossFit WOD, October 15, 2020
PPLAdmin
October 14, 2020
10/15/20
Metcon
Metcon
3 Rounds:
9 Single Legged Landmine Romanian DL (each Side
15 Double DB Bench Press (on a box jump)
20 GHD Sit ups
20 Calories (any Machine)
9 Single Legged Landmine Romanian DL (each Side
15 Double DB Bench Press (on a box jump)
20 GHD Sit ups
20 Calories (any Machine)
CrossFit WOD, October 14, 2020
PPLAdmin
October 13, 2020
10/14/20
Metcon
Burpee Stamina (Time)
21-15-9
Calorie Bike
Bar – Facing Burpees
Calorie Bike
Bar – Facing Burpees
Metcon
Metcon (Time)
3 Rounds
400m Run
30/24 Calorie Row
20 Double DB Squats (50/35)
400m Run
30/24 Calorie Row
20 Double DB Squats (50/35)
RX (35/20)
CrossFit WOD, October 13, 2020
PPLAdmin
October 12, 2020
10/13/20
Weightlifting
Jerk Balance (3×1)
Split jerk the bar overhead, then back your front foot up 4". From a front rack position jerk the bar overhead while moving the front foot back to the proper "split catch" position. This should not be for a max load. Video demo courtesy of Catalyst Athletics
3 Jerk Balances
1 Pausing Split Jerk (1 sec in catch)
1 Pausing Split Jerk (1 sec in catch)
35%
35-45%
-Jerk technique is the main focus not max load.
-Use a little dip to accelerate the bar up
-Push off your back foot to drive down and forward under the bar
-This drill is intended to teach the feel of driving off the back foot during the split jerk
Metcon
Metcon (Time)
RX
4 Rounds
200m Run
10 C2B
200m Run
10 Jerks (155/105)
4 Rounds
200m Run
10 C2B
200m Run
10 Jerks (155/105)
ADV RX
4 Rounds
200m Run
5 Ring MU
200m Run
8 Jerks (185/135)