WOD
No WOD available
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>
CrossFit WOD, April 27, 2023
PPLAdmin
April 26, 2023
CrossFit – Thu, Apr 27
Metcon (AMRAP – Reps)
<p>EMOM x 20</p><p>Minute 1: Burpee to Target</p><p>Minute 2: Alternating Pistols or Lunges</p><p>Minute 3: Calorie Row</p>
CrossFit WOD, April 26, 2023
PPLAdmin
April 25, 2023
CrossFit – Wed, Apr 26
Shoulder Press (5-5-5-3-3-3-1-1-1)
<p>Strict Press</p><p>Start at 65% & Build</p><p>Rest 1-2 minutes between sets</p>
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP 12:</p><p>9 Box Jumps</p><p>6 Dumbbell Snatches 50/35</p><p>3 Strict HSPU</p>
Extra Work
<p>3 Rounds</p><p>50/40 Cal Row</p><p>100m Farmers Carry 70/50 lbs</p><p>30 GHD’s or 100 DU</p>
CrossFit WOD, April 25, 2023
PPLAdmin
April 24, 2023
CrossFit – Tue, Apr 25
Clean and Jerk (1×1 Build to a heavy single)
Metcon (Time)
<p>5 Rounds For Time:</p><p>20 Pull-ups</p><p>20 Push-ups</p><p>40 AbMat Sit-ups</p><p>40 Air Squats</p>
Extra Work
<p>Bike Intervals</p><p>5 Rounds:</p><p>4 Minutes On</p><p>1 Minute Off</p>
CrossFit WOD, April 24, 2023
PPLAdmin
April 23, 2023
CrossFit – Mon, Apr 24
Back Squat (5-3-1-5-3-1)
<p>5 at 70%</p><p>3 at 80%</p><p>1 at 90%</p><p>5 at 70%</p><p>3 at 80%</p><p>1 at 90%</p>
Metcon (Time)
<p>2 Rounds For Time:</p><p>800m Run</p><p>1,000/900m Row</p>
Extra Work (Time)
<p>3 Rounds</p><p>30 GHD sit-up</p><p>5 Mat Lengths (30′) weighted walking lunges</p><p>—round 1 Front Rack</p><p>—round 2 Back Rack</p><p>—round 3 Overhead</p><p> </p><p>Barbell 50% 1RM OHS</p>
