WOD
No WOD available
CrossFit WOD, April 20, 2023
PPLAdmin
April 19, 2023
CrossFit – Thu, Apr 20
Metcon (Time)
<p>5 Rounds</p><p>10 Air Squats</p><p>15Push-ups</p><p>20 Sit-ups</p><p>15/12 Cal Row</p>
CrossFit WOD, April 19, 2023
PPLAdmin
April 18, 2023
CrossFit – Wed, Apr 19
Push Jerk (10×2 Climbing)
Metcon (Time)
<p>Cash-In 600m Run</p><p>4 Rounds of:</p><p>10 pull-ups</p><p>25 Wallballs</p><p>Cash-Out 600m Run</p>
CrossFit WOD, April 18, 2023
PPLAdmin
April 17, 2023
CrossFit – Tue, Apr 18
Squat Clean (10-8-6-4-2)
<p>10 at 55%</p><p>8 at 60-65%</p><p>6 at 70-75%</p><p>4 at 80%</p><p>2 at 85-90%</p>
Metcon (3 Rounds for reps)
<p>AMRAP 4:</p><p>500/450m Row</p><p>12/9 cal Bike</p><p>Max Power Snatch 75/55</p><p> </p><p>Rest 4 Minutes</p><p> </p><p>AMRAP 4:</p><p>500/450m Row</p><p>12/9 cal Bike</p><p>Max Power Snatch 95/65</p><p> </p><p>Rest 4 Minutes</p><p> </p><p>AMRAP 4:</p><p>500/450mRow</p><p>12/9 cal Bike</p><p>Max Power Snatch 115/85</p>
Extra Work (AMRAP – Reps)
<p>Any machine for total Calories</p><p>6 Rounds</p><p>3 minutes on</p><p>2 minutes off</p>
CrossFit WOD, April 17, 2023
PPLAdmin
April 16, 2023
CrossFit – Mon, Apr 17
Front Squat (6-4-2-6-4-2)
<p>6 at 65%</p><p>4 at 75%</p><p>2 at 85%</p><p>6 at 70%</p><p>4 at 80%</p><p>2 at 90%</p>
The Admiral (Time)
3 RFT:
20 Burpee Pull ups
20 Front Squats, 155/105
20 Box Jumps, 24/20"
20 Burpee Pull ups
20 Front Squats, 155/105
20 Box Jumps, 24/20"
Extra Work (Time)
<p>30 GHD sit-ups</p><p>9 Wall Walks</p><p>30 GHD sit-ups</p><p>15 HSPU</p><p>30 GHD sit-ups</p><p>9 Wall Facing HSPU</p>
CrossFit WOD, April 15, 2023
PPLAdmin
April 14, 2023
CrossFit – Sat, Apr 15
Metcon (Time)
<p>Partner WOD</p><p>10 Rounds</p><p>200m Run</p><p>10 C2B</p><p>14 Thrusters 75/55 (please try not to drop from overhead)</p>
CrossFit WOD, April 14, 2023
PPLAdmin
April 13, 2023
CrossFit – Fri, Apr 14
Coaching Schedule for Today
<p>5:30 6:30 8:30 9:30 OPEN GYM</p><p>11:30 & 12:30 Scott M</p><p>4:00 Adam</p>
Front Squat (10-8-6-4-2 Climbing)
Metcon (Time)
<p>3 Rounds For Time:</p><p>500/450mRow</p><p>10 Hang Cleans 135/95</p><p> </p><p>RX 115/85</p>
CrossFit WOD, April 13, 2023
PPLAdmin
April 12, 2023
CrossFit – Thu, Apr 13
Coaching Schedule for today
<p>5:30 6:30 8:30 9:30 OPEN GYM</p><p>11:30 & 12:30 Scott M.</p><p>4:00 & 5:30 Adam</p>
Metcon (AMRAP – Reps)
<p>EMOM x 24 (8 Rounds)</p><p>Minute 1: Walking Lunges</p><p>Minute 2: Calorie Row</p><p>Minute 3: Sit-ups</p>
CrossFit WOD, April 12, 2023
PPLAdmin
April 11, 2023
CrossFit – Wed, Apr 12
Coaching Schedule for today
<p>5:30 6:30 8:30 9:30 OPEN GYM</p><p>11:30 & 12:30 Scott M</p><p>4:00 OPEN GYM</p><p>5:30 Adam</p>
Metcon (Time)
<p>5 Rounds For Time:<br />5 Double DB S2OH (50/35)</p><p>10 T2B</p><p>15 Wallballs 20/14lbs.<br />10 Box Jump overs or step overs</p><p><br />please don’t drop the Dumbbell</p>
CrossFit WOD, April 11, 2023
PPLAdmin
April 10, 2023
CrossFit – Tue, Apr 11
Today’s Coaching Schedule
<p>5:30, 6:30, 8:30, 9:30 11:30 12:30 4:00 OPEN GYM</p><p>5:30 Kodi</p>
Metcon (Time)
<p>8 Rounds</p><p>200m run or 300m row</p><p>4 Bar MU</p><p>8 Hang Cleans115/85</p><p> </p><p>RX C2B & 95/65</p><p>Modifications for BMU & C2B</p><p>Pull-ups</p><p>Ring Rows</p><p>DB plank rows</p><p>Barbell Bend over rows</p>
CrossFit WOD, April 10, 2023
PPLAdmin
April 9, 2023
CrossFit – Mon, Apr 10
Today’s Coaching Schedule
<p>5:30 & 6:30 OPEN GYM</p><p>8:30 & 9:30 Brandi M.</p><p>11:30 & 12:30 OPEN GYM</p><p>4:00 & 5:30 Kodi</p>
Metcon (Time)
<p>For Time:</p><p>Cash In: 750/700m Row</p><p>2 Rounds of:</p><p>25 Wallballs</p><p>25 Burpees to a target</p><p>25 Lunges</p><p>25 Pull-ups</p><p>Cash Out: 750/700m Row</p>
