WOD
No WOD available
CrossFit WOD, March 18, 2023
PPLAdmin
March 17, 2023
CrossFit – Sat, Mar 18
Metcon (Time)
<p>Partner WOD</p><p>6 Rounds</p><p>20 DB hang snatch 50/35</p><p>20 Step ups</p><p>20 T2B</p><p>200m Run</p>
CrossFit WOD, March 17, 2023
PPLAdmin
March 16, 2023
CrossFit – Fri, Mar 17
Metcon (Time)
<p>Partner WOD</p><p>AMRAP X 30</p><p>Cash-In: 1000m Row</p><p>20 Hang Cleans</p><p>20 Push Jerks</p><p>20 Cal Bike</p><p>4 Rope Climb</p><p> </p><p>Adv RX 135/95</p><p>RX 115/85 & in place of rope climbs 6 C2B per person</p>
CrossFit WOD, March 16, 2023
PPLAdmin
March 15, 2023
CrossFit – Thu, Mar 16
Metcon (Time)
<p>1000-800-600-400-200m Run</p><p>75-60-45-30-15 Air Squats</p>
CrossFit WOD, March 15, 2023
PPLAdmin
March 14, 2023
CrossFit – Wed, Mar 15
Jerk Complex (Weight)
1 Push Jerk
1 Split Jerk
1 Split Jerk
<p>On the Minute x 10 Sets</p><p>Off the Rack</p><p>Same weight across</p><p>Aim to be somewhere between 65-75%</p>
Metcon (Time)
<p>2 Rounds For Time:</p><p>400m Run</p><p>21 PushJerks 135/95</p><p>100 DU</p><p> </p><p>RX 115/85</p>
CrossFit WOD, March 14, 2023
PPLAdmin
March 13, 2023
CrossFit – Tue, Mar 14
Clean Complex (On the minute x 10 sets
-The goal is to do the same weight across
-Both reps are to be completed before putting the bar down
-Somewhere between 65-75% is a good place to be)
1 Power Clean
1 Hang Squat Clean
1 Hang Squat Clean
CrossFit WOD, March 13, 2023
PPLAdmin
March 12, 2023
CrossFit – Mon, Mar 13
Metcon (Time)
<p>3 around mds<br />10 power Snatch<br />20 Box jumps<br />30wallballs</p><p> </p><p>RX</p><p>95/65</p>
CrossFit WOD, March 11, 2023
PPLAdmin
March 10, 2023
CrossFit – Sat, Mar 11
Metcon (Time)
<p>Partner</p><p>5 Rounds for Time</p><p>20 Step-ups</p><p>200m Run</p><p>20 Deficit HSPU (45/25lb plates)</p><p>20 Alternating Pistols</p><p> </p><p>RX</p><p>Kipping HSPU</p><p>20 Air Squats per person</p><p>* Split Reps and run together</p>
CrossFit WOD, March 9, 2023
PPLAdmin
March 8, 2023
CrossFit – Thu, Mar 9
Metcon (4 Rounds for reps)
<p>8 Rounds</p><p>20s row max calorie</p><p>10s rest</p><p> </p><p>1 minute Transition</p><p> </p><p>8 Rounds</p><p>20smax sit-ups</p><p>10srest</p><p> </p><p>1 minute transition</p><p> </p><p>8 Rounds</p><p>20s max push-ups</p><p>10s rest</p><p> </p><p>1 minute transition</p><p> </p><p>8 Rounds</p><p>20s max strict Pull-up</p><p>10s rest</p>
CrossFit WOD, March 8, 2023
PPLAdmin
March 7, 2023
CrossFit – Wed, Mar 8
Front Squat (Build to heavy set of 10)
<p>Keep building in sets of 3-4 reps until you are ready to attempt your heavy set of 10</p>
Metcon (Time)
<p>Partner WOD</p><p>5 Rounds</p><p>30 Burpee Box Jump Overs (24/20")</p><p>40 Wallballs (20/14)</p>
