WOD
No WOD available
CrossFit WOD, March 24, 2023
PPLAdmin
March 23, 2023
CrossFit – Fri, Mar 24
Metcon (Time)
<p>Partner WOD</p><p>5 Rounds</p><p>4 Rope Climbs</p><p>8 Burpee Box Jump Overs</p><p>16 DB Snatches</p><p>800m Row</p><p> </p><p>ADV RX DB 70/50</p><p>RX DB 50/35</p><p> </p><p>scale rope climbs = 5 pull-ups + 5 T2B/person</p>
CrossFit WOD, March 23, 2023
PPLAdmin
March 22, 2023
CrossFit – Thu, Mar 23
Metcon (AMRAP – Reps)
<p>25 sit</p><p>10 minute bike for Calories</p><p>25 sit-ups</p><p>10 min row for Calories</p><p>25 Sit-ups</p><p>1 mile Run or repeat one of the above</p><p>25 sit-ups</p><p>the run does not count towards your reps and if you choose to not run the 3rd set of Calories does not count either</p><p> </p><p>score is total Calo</p>
CrossFit WOD, March 22, 2023
PPLAdmin
March 21, 2023
CrossFit – Wed, Mar 22
Floor Press (Build to a Heavy Single )
Metcon (Time)
<p>2 Rounds<br />500/400m Row</p><p>15 T2B</p><p>500/400m Row</p><p>15 Wallballs 20/14</p>
CrossFit WOD, March 21, 2023
PPLAdmin
March 20, 2023
CrossFit – Tue, Mar 21
Push Jerk (Build to a heavy single)
Metcon (Time)
<p>10-9-8-7-6-5-4-3-2-1</p><p>Deadlift (225/155)</p><p>Double DB Hang Clean 50/35</p><p>HSPU</p><p> </p><p>20 minute time cap</p><p>RX DB Push Press</p>
CrossFit WOD, March 20, 2023
PPLAdmin
March 19, 2023
CrossFit – Mon, Mar 20
Metcon (AMRAP – Rounds and Reps)
<p>1 minute – C2B</p><p>1 minute – OHS)75/55)</p><p>1 minute – DU</p><p>1 minute – Power Snatch (75/55)</p><p>1minute rest</p>
CrossFit WOD, March 19, 2023
PPLAdmin
March 18, 2023
CrossFit – Sun, Mar 19
Metcon (Time)
<p>3 Rounds</p><p>800m run</p><p>20 Alt. Snatches 50/35</p><p>20 DB step ups 50/35</p><p>20 Kipping HSPU</p>
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>
