WOD
No WOD available
CrossFit WOD, November 11, 2020
PPLAdmin
November 10, 2020
11/11/20
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 22
22 Cal Row
22 DU
22 Single DB Step-ups (50/35)
22 Cal Row
22 DU
22 Single DB Step-ups (50/35)
Extra work if you want an after WOD
Metcon (Time)
For Time:
9 Ring MU
9 Devil Press
7 Ring MU
7 Devil Press
5 Ring MU
5 Devil Press
9 Ring MU
9 Devil Press
7 Ring MU
7 Devil Press
5 Ring MU
5 Devil Press
DB: 50/35lbs
CrossFit WOD, November 9, 2020
PPLAdmin
November 8, 2020
11/9/20
Thursday 4pm Kickboxing class.
Weightlifting
Snatch Balance (5 sets)
5 sets of:
1 Snatch Grip Push-Jerk
1 OHS
1 Snatch Balance
1 Snatch Grip Push-Jerk
1 OHS
1 Snatch Balance
% based off of 1 RM Snatch
Set 1: 70%
Set 2: 73%
Set 3: 76%
Set 4: 79%
Set 5: 82%
1-2 minute rest between sets.
Focus on Punching your body under the bar, with a small dip drive.
Elbows pointing down towards the floor for a more vertical path
Focus on fast drop and at the bottom shoulder blades back and down with armpits facing the wall in front.
Metcon
Metcon (Time)
5 Rounds:
21 Wallalls 20/14
18 Alternating DB Snatch (50/35)
15 Box Jumps
12 T2B
21 Wallalls 20/14
18 Alternating DB Snatch (50/35)
15 Box Jumps
12 T2B
Goal is between 18-25 minutes
CrossFit WOD, November 7, 2020
PPLAdmin
November 6, 2020
11/7/20
Metcon
Adderall (AMRAP – Reps)
With a running clock:
0:00-10:00
1 Mile Run
Max Clean & Jerks (135/95#)
0:00-10:00
1 Mile Run
Max Clean & Jerks (135/95#)
10:00-13:00-REST
13:00-20:00
800m Run
Max Power Snatch (115/80#)
20:00-23:00-REST
23:00-27:00
400m Run
Max Thrusters (95/65#)
CrossFit WOD, November 6, 2020
PPLAdmin
November 5, 2020
11/6/20
Olympic Lift Class Saturday at 10AM
Metcon
Metcon (Time)
2 Rounds
500m Row
75 DU
50 Burpees
500m Row
75 DU
50 Burpees
CrossFit WOD, November 5, 2020
PPLAdmin
November 4, 2020
11/5/20
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20
500 m Row
10 double DB step ups
10 T2B
200m Run
100m double DB farmers Carry
500 m Row
10 double DB step ups
10 T2B
200m Run
100m double DB farmers Carry
You choose the DB weight
CrossFit WOD, November 4, 2020
PPLAdmin
November 3, 2020
11/4/20
Metcon
Metcon (Time)
800m Run
30 C2 B
30 OHS
400m Run
15 C2B
15 OHS
30 C2 B
30 OHS
400m Run
15 C2B
15 OHS
RX (115/85)
ASV RX (135/95)
CrossFit WOD, November 3, 2020
PPLAdmin
November 2, 2020
11/3/20
Boxing is Today Tuesday at 4:30pm
MoFlow is changed to Wednesday at 10:30 this week
MoFlow is changed to Wednesday at 10:30 this week
Metcon
Metcon (Time)
For Time:
30-20-10
Deadlift
Box Jump Overs (24/20")
30-20-10
Deadlift
Box Jump Overs (24/20")
Barbell
RX 185/135
ADV RX 205/145
Conditioning
Metcon
Metcon
On the 0:00….30/25 Cal Bike
On the 5:00…..40/30 Cal Bike
On the 10:00…50/35 Cal Bike
On the 5:00…..40/30 Cal Bike
On the 10:00…50/35 Cal Bike
CrossFit WOD, November 2, 2020
PPLAdmin
November 1, 2020
11/2/20
MoFlow Wednesday 7:30AM
Weightlifting
Back Squat (10-8-6-4-2)
Off the Rack
10@ 68%
8@ 74%
6@ 80%
4@ 85%
2@ 90%
10@ 68%
8@ 74%
6@ 80%
4@ 85%
2@ 90%
Rest 3 minutes between sets.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15
15/10 Cal Bike
10 Bar-facing burpees
9 Snatches
15/10 Cal Bike
10 Bar-facing burpees
9 Snatches
RX 115/85
Adv RX 135/95
CrossFit WOD, October 31, 2020
PPLAdmin
October 30, 2020
10/31/20
Metcon
Metcon (Time)
21 Front Squat (155/105)
40 Alternate Single Arm DB Snatch (50/35)
800m Run
15 Front Squat (155/105
30 Alternate Single Arm DB Snatch (50/35)
800m Run
9 Front Squat (155/105)
20 Alternate Single Arm DB Snatch (50/35)
800m Run
40 Alternate Single Arm DB Snatch (50/35)
800m Run
15 Front Squat (155/105
30 Alternate Single Arm DB Snatch (50/35)
800m Run
9 Front Squat (155/105)
20 Alternate Single Arm DB Snatch (50/35)
800m Run
RX 135/95
Metcon (Time)
Partner WOD
40 Front Squat (155/105)
60 Alternate Single Arm DB Snatch (50/35)
800m Run
30 Front Squat (155/105
50 Alternate Single Arm DB Snatch (50/35)
800m Run
20 Front Squat (155/105)
40 Alternate Single Arm DB Snatch (50/35)
800m Run
RX 135/95
40 Front Squat (155/105)
60 Alternate Single Arm DB Snatch (50/35)
800m Run
30 Front Squat (155/105
50 Alternate Single Arm DB Snatch (50/35)
800m Run
20 Front Squat (155/105)
40 Alternate Single Arm DB Snatch (50/35)
800m Run
RX 135/95
Thank you!