WOD
No WOD available
CrossFit WOD, May 8, 2023
PPLAdmin
May 7, 2023
CrossFit – Mon, May 8
Clean and Jerk (10-8-6-4-2)
<p>10 at 50%</p><p>8 at 60%</p><p>6 at 70%</p><p>4 at 75%</p><p>2 at 85%</p>
Metcon (Time)
<p>For Time:</p><p>20 Front Squats</p><p>20 over the bar burpees</p><p>20 Push Press</p><p>20 over the bar burpees</p><p>20 Thrusters</p><p> </p><p>Barbell ADV RX 115/85</p><p>RX 95/65</p>
Extra Work
<p>AMRAP X 15</p><p>5 Deficit HSPU</p><p>10 Pistols</p><p>15 V-ups</p>
CrossFit WOD, May 7, 2023
PPLAdmin
May 6, 2023
CrossFit – Sun, May 7
Clean and Jerk (10-8-6-4-2)
<p>10 50%</p><p>8 60%</p><p>6 70%</p><p>4 75%</p><p>2 85%</p>
Metcon (Time)
<p>For Time</p><p>20 Front Squats</p><p>20 over the bar burpees</p><p>20 Push Press</p><p>20 over the bar burpees</p><p>20 thrusters</p><p> </p><p>Barbell 115/85</p>
CrossFit WOD, May 6, 2023
PPLAdmin
May 5, 2023
CrossFit – Sat, May 6
Metcon (Time)
<p>Partner WOD</p><p>2 Rounds For Time:</p><p>100 Calorie Row</p><p>70 Thrusters 45/35</p><p>50 Pull-ups</p><p>70 Wallballs 20/14</p><p>800m Run</p>
CrossFit WOD, May 5, 2023
PPLAdmin
May 4, 2023
CrossFit – Fri, May 5
Back Squat (6 Sets
)
)
<p>Set 1 10 @ 55%</p><p>Set 2 8 @ 65%</p><p>Set 3 6 @70%</p><p>Set 4 10 @ 60%</p><p>Set 5 8 @ 70%</p><p>Set 6 6 @ 75%</p>
Metcon (Time)
<p>4 Rounds For Time:</p><p>30 Dumbbell Snatches 50/35</p><p>20/15 Cal Bike</p><p>10 Box Jumps</p>
CrossFit WOD, May 4, 2023
PPLAdmin
May 3, 2023
CrossFit – Thu, May 4
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP X 20</p><p>300m Run</p><p>5 Ring MU</p><p>200m Run</p><p>10 Kipping HSPU</p><p>100m Run</p><p>15 Burpees to a target</p>
STRETCH
<p>Childs pose</p><p>Shoulder to floor</p><p>Wrist Stretch</p><p>Couch Stretch</p><p>Pigeon Stretch</p><p>Spiderman</p><p>Frog</p><p>Straddle</p>
CrossFit WOD, May 3, 2023
PPLAdmin
May 2, 2023
CrossFit – Wed, May 3
Front Squat (6 sets climbing)
<p>Set 1: 12 @ 50%</p><p>Set 2: 10 @ 60%</p><p>Set 3: 8 @ 70%</p><p>Set 4: 12 @ 50%</p><p>Set 5: 10 @ 60%</p><p>Set 6: 8 @ 70%</p>
Metcon (AMRAP – Reps)
<p>On The 1:30 x 10 Rounds:</p><p>1-2-3-4-5-6-7-8-9-10</p><p>30 DU</p><p>Max Calorie Row</p><p> </p><p>Score is total Calories completed over the 10 rounds</p><p>The most common pace on the rower is 12 cals for the girls and 15 for the guys a minute. If you get to the rower with 30s to go, you can aim for half of those cals (so maybe 8 for the guys and 6 for the girls).</p><p>Fast transitions will be key in this workout</p>
Extra Work (Weight)
<p>Bench Press</p><p>Build to a heavy set of 5</p>
CrossFit WOD, May 2, 2023
PPLAdmin
May 1, 2023
CrossFit – Tue, May 2
Power Clean (5×5 70% across)
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#)
Extra Work
<p>4 -5 Rounds</p><p>30% Max Bar MU</p><p>10 Pistols</p><p>30% Max Strict HSPU</p><p>10 Pistols</p>
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>
