WOD
No WOD available
CrossFit WOD, April 29, 2023
PPLAdmin
April 28, 2023
CrossFit – Sat, Apr 29
Metcon (Time)
<p>Partner WOD</p><p>10 Rope Climbs</p><p>400m Run</p><p>40 Thrusters 95/65</p><p>800m Run</p><p>40 Thrusters</p><p>400m Run</p><p>10 Rope Climbs</p>
CrossFit WOD, April 28, 2023
PPLAdmin
April 27, 2023
CrossFit – Fri, Apr 28
Front Squat (3-2-1-3-2-1)
<p>3 at 75%</p><p>2 at 80%</p><p>1 at 85%</p><p>3 at 75%</p><p>2 at 80%</p><p>1 at 90%</p>
Nowhere Fast (Time)
ADV RX
For Time, with a 9:00 Time Cap:
50 Power Cleans
*On the Minute – 5 T2B
Barbell – (155/105)
The workout starts with 5 T2B.
For Time, with a 9:00 Time Cap:
50 Power Cleans
*On the Minute – 5 T2B
Barbell – (155/105)
The workout starts with 5 T2B.
RX
For Time, with a 9:00 Time Cap:
50 Power Cleans
*On the Minute – 3 T2B
Barbell – (135/95)
The workout starts with 3 T2B.
***Scaled 6 knee ups
Extra Work (Time)
<p>5k Row</p>
CrossFit WOD, April 27, 2023
PPLAdmin
April 26, 2023
CrossFit – Thu, Apr 27
Metcon (AMRAP – Reps)
<p>EMOM x 20</p><p>Minute 1: Burpee to Target</p><p>Minute 2: Alternating Pistols or Lunges</p><p>Minute 3: Calorie Row</p>
CrossFit WOD, April 26, 2023
PPLAdmin
April 25, 2023
CrossFit – Wed, Apr 26
Shoulder Press (5-5-5-3-3-3-1-1-1)
<p>Strict Press</p><p>Start at 65% & Build</p><p>Rest 1-2 minutes between sets</p>
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP 12:</p><p>9 Box Jumps</p><p>6 Dumbbell Snatches 50/35</p><p>3 Strict HSPU</p>
Extra Work
<p>3 Rounds</p><p>50/40 Cal Row</p><p>100m Farmers Carry 70/50 lbs</p><p>30 GHD’s or 100 DU</p>
CrossFit WOD, April 25, 2023
PPLAdmin
April 24, 2023
CrossFit – Tue, Apr 25
Clean and Jerk (1×1 Build to a heavy single)
Metcon (Time)
<p>5 Rounds For Time:</p><p>20 Pull-ups</p><p>20 Push-ups</p><p>40 AbMat Sit-ups</p><p>40 Air Squats</p>
Extra Work
<p>Bike Intervals</p><p>5 Rounds:</p><p>4 Minutes On</p><p>1 Minute Off</p>
CrossFit WOD, April 24, 2023
PPLAdmin
April 23, 2023
CrossFit – Mon, Apr 24
Back Squat (5-3-1-5-3-1)
<p>5 at 70%</p><p>3 at 80%</p><p>1 at 90%</p><p>5 at 70%</p><p>3 at 80%</p><p>1 at 90%</p>
Metcon (Time)
<p>2 Rounds For Time:</p><p>800m Run</p><p>1,000/900m Row</p>
Extra Work (Time)
<p>3 Rounds</p><p>30 GHD sit-up</p><p>5 Mat Lengths (30′) weighted walking lunges</p><p>—round 1 Front Rack</p><p>—round 2 Back Rack</p><p>—round 3 Overhead</p><p> </p><p>Barbell 50% 1RM OHS</p>
CrossFit WOD, April 22, 2023
PPLAdmin
April 21, 2023
CrossFit – Sat, Apr 22
Metcon (Time)
<p>Partner WOD</p><p>5 Rounds</p><p>20 T2B</p><p>20 DB Thrusters 50/35</p><p>20 Burpee Box Jumps</p>
CrossFit WOD, April 21, 2023
PPLAdmin
April 20, 2023
CrossFit – Fri, Apr 21
Deadlift (5×2 70-80% Same Weight for all 5 sets)
<p>In between sets 30% max ring MU or Bar MU or C2B or Pull-up or Dips</p>
Metcon (Time)
<p>3 Rounds For Time:</p><p>400m Run</p><p>20 Box Step ups or Jumps</p><p>12 DB Hang Clean & Jerks 50/35</p><p> </p><p>6 on the right and then 6 on the left</p>
Extra Work
<p>5 Rounds</p><p>1-2-3-4-5 Minutes on Bike</p><p>1 Minute HSWalk practice</p>
CrossFit WOD, April 21, 2023
PPLAdmin
April 20, 2023
CrossFit – Fri, Apr 21
Deadlift (5×2 70-80% Same Weight for all 5 sets)
<p>In between sets 30% max ring MU or Bar MU or C2B or Pull-up or Dips</p>
Metcon (Time)
<p>3 Rounds For Time:</p><p>400m Run</p><p>20 Box Step ups or Jumps</p><p>12 DB Hang Clean & Jerks 50/35</p><p> </p><p>6 on the right and then 6 on the left</p>
Extra Work
<p>5 Rounds</p><p>1-2-3-4-5 Minutes on Bike</p><p>1 Minute HSWalk practice</p>
