WOD

No WOD available

CrossFit WOD, May 11, 2020

PPLAdmin May 10, 2020

5/11/20
Just a reminder please return the equipment we lent out Monday between 12 PM and 6 PM or Tuesday between 12 PM and 6 PM. Please reach out to us if you have any questions.

Monday Zoom Schedule:
Monday CrossFit Kids Class on Zoom 2PM

Monday-Friday CF Classes 8AM, 10AM, 12PM, 4PM, 5:30PM

Monday 7pm Throw Down. We call out (Kelly, Jennifer Guthrie., and Eric O.) All to complete WOD one at the same time on Zoom at 7pm.

Zoom 564-790-2205
password 243401

Couple of reminders:
You have until Wednesday at Midnight to log all of your scores. You can redo any WOD up until midnight.

One WOD will be posted on Monday only, one WOD on Tuesday only and one WOD on Wednesday. This will make reading the leaderboard for each WOD easier.

YOU NEED A JUDGE ON ZOOM OR in person for every WOD. It can be anyone.

EVERYONE IS PARTICIPATING. Put your score in WODIFY PLEASE! This will only be fun if everyone does it.

WOD 1
AMRAP 15:
20 Single DB Alternating Snatches
40 DU
20 Single DB Overhead Reverse Lunges
40 DU

WOD 2
For Time:
500m Row or 400m Run or 35/20 Cal Bike
21 Box jumps or step ups 24/20"
9 Burpees
500m Row or 400m Run or 35/20 Cal Bike
18 Box jumps or step ups
9 Burpees
500m Row or 400m Run or 35/20 Cal Bike
15 Box jumps or step ups
9 Burpees
500m Row or 400m Run or 35/20 Cal Bike
12 Box jumps or step ups
9 Burpees

WOD 3
21 Over-and-Back Dumbbell Hops
12 Thrusters (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)
*over and back is one rep on the hops. two DB for thrusters, clean and jerk and devils press. on the db clean and jerk only the front end of the DB hits the ground.

Weightlifting
Front Squat (Weight)
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats

* Barbell Loaded at 63% 1RM Front Squat

Metcon
Metcon (Time)
For Time (15 Minute Cap):
21 Clean and Jerks (155/105)
100 Double Unders
21 Clean and Jerks (155/105)

On the Minute: 5 Wallballs (30/20)

RX (135/95) (20/14)

The wallballs will interrupt your work through reps on the barbell and jump rope
Every minute on the minute, you’ll complete 5 heavy wallballs
With whatever time remains in the minute, work through as many reps as possible of clean and jerks or DU
Pick up wherever you left off following the 5 wallballs
Your score is the total time it takes you to complete the 3 stations
There is a 15 minute time cap on this workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
20 Single DB Alternating Snatches
40 DU
20 Single DB Overhead Reverse Lunges
40 DU

50/35#

CrossFit WOD, May 9, 2020

PPLAdmin May 8, 2020

8/9/20
Saturday class is at 9 AM tomorrow on Zoom. Our Saturday competition throwdown will be at 10 AM. Todd and Darius are partnered up against Eric/Johnny and Allison/ Katie

Metcon
Metcon (Time)
Cash-In: 80 jumping lunges then 300 double unders.
Then…
10 Rounds
6 Power Cleans
6 Front Squats
6 S2OH
Then…
Cash-Out 80 jumping lunges then 300 double unders

Barbell is 95/65

The Cash-in and cash-out needs to be done in order meaning finish all of the jumping lunges and then finish all of the double unders. Partners can split reps however they wish.

The 10 rounds will be done alternating rounds. Partner A does a full round and then Partner B does a full round to total 10 rounds. Five rounds for each partner.

CrossFit WOD, May 8, 2020

PPLAdmin May 7, 2020

5/8/20
Zoom CF Class 8am, 10am, 12pm, 4pm, 5:30pm
Zoom Mobility 3PM

Dane S. 1st
Derrick & Erich 2nd

Cambell 1st
Myra 2nd

Everyone did awesome this week. Great job competing and having fun.

I will post our Saturday competition WOD on IG tomorrow well before our zoom announcement at 7pm on Friday.

All the winners are now captains. Captains will choose their team of two to compete on Saturday. Captains will coach, stratagize, and help prepare their team for Saturday throwdown.

Metcon
Metcon (Time)
4 Rounds
10 Bar Facing Burpees
10 Deadlifts (205/135)
10 Dips (Ring if you have them)
Metcon (Time)
10-8-6-4-2
Double DB Cluster 50/35#
400m Run

CrossFit WOD, May 7, 2020

PPLAdmin May 6, 2020

5/7/20
Power Abs 3pm
CF classes 8am 10am 12pm 4pm 5:30pm

Metcon
Metcon (Time)
4 Rounds
20/14 Any machine or 400m run
20 sit-ups
20/14 Any machine or 400m run
20 Hollow Rocks

CrossFit WOD, May 6, 2020

PPLAdmin May 5, 2020

5/6/20
This weeks winners will pick teams and who they want to compete against each other on Saturday.

Wednesday Zoom Schedule:
Wednesday mobility 3PM

Monday-Friday CF Classes 8AM, 10AM, 12PM, 4PM, 5:30PM

Wednesday 7pm Throw Down. We have: Katie T., Trent, Emma. All to complete WOD three at the same time on Zoom at 7pm.

Zoom 564-790-2205
password 243401

Couple of reminders:
You have until Wednesday at Midnight to log all of your scores. You can redo any WOD up until midnight.

One WOD will be posted on Monday only, one WOD on Tuesday only and one WOD on Wednesday. This will make reading the leaderboard for each WOD easier.

YOU NEED A JUDGE ON ZOOM OR in person for every WOD. It can be anyone.

EVERYONE IS PARTICIPATING. Put your score in WODIFY PLEASE! This will only be fun if everyone does it.

Metcon
Metcon (Time)
5 Rounds:
20 KBS (24/16kg or 50/35# DB)
20 Box Jumps or Step ups (24/20")

CrossFit WOD, May 5, 2020

PPLAdmin May 4, 2020

5/5/20
This weeks winners will pick teams and who they want to compete against each other on Saturday.

Tuesday Zoom Schedule:
Tuesday Power Abs Zoom 3PM

Monday-Friday CF Classes 8AM, 10AM, 12PM, 4PM, 5:30PM

Tuesday 7pm Throw Down. We have: Amy, Chelsea, & Todd. All to complete WOD two at the same time on Zoom at 7pm.

Zoom 564-790-2205
password 243401

Couple of reminders:
You have until Wednesday at Midnight to log all of your scores. You can redo any WOD up until midnight.

One WOD will be posted on Monday only, one WOD on Tuesday only and one WOD on Wednesday. This will make reading the leaderboard for each WOD easier.

YOU NEED A JUDGE ON ZOOM OR in person for every WOD. It can be anyone.

EVERYONE IS PARTICIPATING. Put your score in WODIFY PLEASE! This will only be fun if everyone does it.

Metcon
Metcon (Time)
For Time:
3 Rounds
20 DB Snatch alternating every rep (50/35#)
20 DB Thrusters single arm, alternate every 5 reps (50/35#)

CrossFit WOD, May 4, 2020

PPLAdmin May 3, 2020

5/4/20
Monday Zoom Schedule:
Monday CrossFit Kids Class on Zoom 3PM

Monday-Friday CF Classes 8AM, 10AM, 12PM, 4PM, 5:30PM

Monday 7pm Throw Down. We call out (Jenn W. and Todd) Both to complete WOD one at the same time on Zoom at 7pm.

Zoom 564-790-2205
password 243401

Couple of reminders:
You have until Wednesday at Midnight to log all of your scores. You can redo any WOD up until midnight.

One WOD will be posted on Monday only, one WOD on Tuesday only and one WOD on Wednesday. This will make reading the leaderboard for each WOD easier.

YOU NEED A JUDGE ON ZOOM OR in person for every WOD. It can be anyone.

EVERYONE IS PARTICIPATING. Put your score in WODIFY PLEASE! This will only be fun if everyone does it.

Monday WOD 1 For Time:
9-12-15
Deadlift 135/95 or Double DB 50/35#
Lateral Burpees
50 Wallballs 20/14
15-12-9
Deadlifts 135/95 or Double DB 50/35#
Lateral Burpees

NOTE: if you are using double DB’s please set them side by side so you have to jump over both for the lateral burpees.

Tuesday WOD 2 For Time:
3 Rounds
20 DB Snatch alternating every rep (50/35#)
20 DB Thrusters single arm, alternate every 5 reps (50/35#)

Wednesday WOD 3 For Time:
5 Rounds:
20 KBS (24/16kg or 50/35# DB)
20 Box Jumps or Step ups (24/20")

Metcon
Metcon (Time)
For Time:
9-12-15
Deadlift 135/95 or Double DB 50/35#
Lateral Burpees
then…
50 Wallballs 20/14
then…
15-12-9
Deadlifts 135/95 or Double DB 50/35#
Lateral Burpees

NOTE: if you are using double DB’s please set them side by side so you have to jump over both for the lateral burpees.

CrossFit WOD, April 30, 2020

PPLAdmin April 29, 2020

4/30/20
Zoom Schedule
8am, 10am, 12pm, 4pm, 5:30pm
Thursday 3PM Power Abs with Myra

Zoom 564-790-2205
password 243401

Couple of reminders:
You have until Wednesday at Midnight to log all of your scores. You can redo any WOD up until midnight.

YOU NEED A JUDGE ON ZOOM OR in person. It can be anyone.

EVERYONE IS PARTICIPATING. Put your score in WODIFY PLEASE! This will only be fun if everyone does it.

Metcon
Metcon
EMOM – 20 Minutes
Minute 1: 20 Sit-ups
Minute 2: 10 Push-ups
Minute 3: 10 Hollow Rock
Minute 4: Row or Bike or Run

5 Rounds

FIND US ON FACEBOOK