WOD
No WOD available
CrossFit WOD, April 8, 2023
PPLAdmin
April 7, 2023
CrossFit – Sat, Apr 8
Metcon (Time)
<p>Partner WOD</p><p>3 Rounds</p><p>30 Front Squats 95/65</p><p>15 Burpees</p><p>Directly into…….</p><p>130/100Cal Row</p>
CrossFit WOD, April 7, 2023
PPLAdmin
April 6, 2023
CrossFit – Fri, Apr 7
Power Clean (5X5 70%)
<p>Rest 1-2 minutes between sets</p>
Built DifferenT (Time)
For Time:
30 C2B
3 Rounds of Dumbbell "DT"
20 C2B
2 Rounds of Dumbbell "DT"
10 C2B
1 Rounds of Dumbbell "DT"
30 C2B
3 Rounds of Dumbbell "DT"
20 C2B
2 Rounds of Dumbbell "DT"
10 C2B
1 Rounds of Dumbbell "DT"
Dumbbells: 50 / 35 lb’s
1 Round of Dumbbell "DT":
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
RX Pull-ups
CrossFit WOD, April 6, 2023
PPLAdmin
April 5, 2023
CrossFit – Thu, Apr 6
Metcon (Time)
<p>Partner WOD</p><p>4 ROUNDS</p><p>800m Run</p><p>30 Push-ups</p><p>48/36 Cal Bike</p>
CrossFit WOD, April 5, 2023
PPLAdmin
April 4, 2023
CrossFit – Wed, Apr 5
Shoulder Press (4×12 all at 60%)
<p>Rest 1-2 minutes between sets</p>
Metcon (Time)
<p>5 Rounds For Time:</p><p>20/15 Calorie Row</p><p>10 Thursters 115/85</p><p>RX 95/65</p>
CrossFit WOD, April 3, 2023
PPLAdmin
April 2, 2023
CrossFit – Mon, Apr 3
Back Squat (12-10-8-12-10-8)
<p>12 50%</p><p>10 60%</p><p>8 70%</p><p>12 50%</p><p>10 60%</p><p>8 70%</p>
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 15</p><p>50 DU</p><p>30 WB 20/14lb</p><p>15 T2B</p>
CrossFit WOD, March 31, 2023
PPLAdmin
March 30, 2023
CrossFit – Fri, Mar 31
Metcon (Weight)
<p>Weighted Pull-ups</p><p>10-8-6-4-2</p><p>Rest 1-2 minutes Between sets</p>
Metcon (Time)
<p>3 Rounds:</p><p>24/18 Cal Bike</p><p>21-15-9 Deadlifts 225/155</p>
CrossFit WOD, March 30, 2023
PPLAdmin
March 29, 2023
CrossFit – Thu, Mar 30
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP 24:</p><p>20 Sit-ups</p><p>15 Air Squats</p><p>10 Push-ups</p><p> </p><p>Every 2 minutes (starting on 0:00):</p><p>200m Run</p>
Stretch
<p>Child Pose/Cobra</p><p>Frog</p><p>Hamstrings</p><p>Pigeon</p><p>Banded Lats</p>
CrossFit WOD, March 29, 2023
PPLAdmin
March 28, 2023
CrossFit – Wed, Mar 29
Metcon (Weight)
<p>Build to a heavy Jerk Complex- OFF the Rack</p><p>3 Push Press</p><p>2 Push Jerks</p><p>1 Split Jerk</p>
Metcon (Time)
<p>For Time:</p><p>1,000/900m Row</p><p>INTO….</p><p>15-12-9 Hang Clean & Jerk 135/95</p><p>30-24-18 Box Jump Overs 24/20"</p><p> </p><p>RX – 115/85</p><p>*Every Break 200m Row</p><p>*Time Cap: 20minutes – if capped add one rep for every missed rep</p><p> </p><p>Goal is to move at your maximum sustainable pace.</p><p>Row should take less than 5 minutes</p><p>Clean & Jerk must be completed unbroken. If you break, you’ll need to row 200m before getting back to work. Barbell should not be heavier than 60% of your 1 RM C&J</p><p>Box Jump Overs – No rebounding and you do not need to fully stand at the top of the box</p><p> </p><p>The main focusof this workout is to perform the C&J unbroken. Pace yourself on the box based on how you feel at the barbell</p>
Extra Work
<p>5 Rounds:</p><p>2/1 Legless Rope Climb 12ft.</p><p>15 DB Bench Press 70/50</p><p> </p><p>Rest 1 minute between Rounds</p>
