WOD
No WOD available
CrossFit WOD, March 2, 2023
PPLAdmin
March 1, 2023
CrossFit – Thu, Mar 2
Metcon
<p>Stretch</p><p>Child’s Pose</p><p>Wrist Stretch</p><p>Down Dog</p><p>Cobra</p><p>Pigeon</p><p>hip</p><p>Frog</p><p>hamstrings</p>
Metcon
<p>15-20 minute Skill work</p>
CrossFit WOD, March 1, 2023
PPLAdmin
February 28, 2023
CrossFit – Wed, Mar 1
Power Snatch (On the 3:00 x 5 sets)
<p>10 – 8 – 6- 4 – 2</p><p>-Touch and go reps</p><p>-You choose your weight</p><p>-Start around 50-55%</p><p>-Enter your heaviest set</p>
Metcon (Time)
<p>For Time:</p><p>45/30 Cal Row</p><p>30 Box Jump Overs</p><p>15 Power Snatches 115/85</p><p> </p><p>Goal is Sub 10</p><p> </p><p>RX 95/65</p>
CrossFit WOD, February 28, 2023
PPLAdmin
February 27, 2023
CrossFit – Tue, Feb 28
Shoulder Press (Minutes 0-7
Build to a heavy Strict Press)
Build to a heavy Strict Press)
Push Press (Minutes 7-12
Build to Heavy set of 3 Push Presses)
Build to Heavy set of 3 Push Presses)
Push Jerk (Minutes 12-15
Build to heavy set of 5 Push Jerks)
Build to heavy set of 5 Push Jerks)
Metcon (Time)
<p>For Time:</p><p>21 T2B, 25DU</p><p>21 C2B, 25DU</p><p>15 T2B, 25DU</p><p>15 BMU, 25DU</p><p>9 T2B, 25DU</p><p>9 RMU 25DU</p>
CrossFit WOD, February 27, 2023
PPLAdmin
February 26, 2023
CrossFit – Mon, Feb 27
Clean (On the 2:30 x 6 sets:)
<p>Set 1: 5 Power Cleans</p><p>Set 2: 4 Power Cleans + 1 Squat Clean</p><p>Set 3: 3 Power Cleans + 2 Squat Cleans</p><p>Set 4: 2 Power Cleans + 3 Squat Cleans</p><p>Set 5: 1 Power Clean + 4 Squat Cleans</p><p>Set 6: 5 Squat Cleans</p><p> </p><p>-Reps should be performed touch and go for each set</p><p>-Choose your weight for each set</p><p>-Log your heaviest weight</p>
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP 5:</p><p>Buy-In 50 Wallballs 20/14</p><p>12 Deadlifts 185/135</p><p>12 Handstand Push-ups</p><p> </p><p>Rest 5 Minutes</p><p> </p><p>AMRAP 5:</p><p>Buy-In 35 Wallballs 20/14</p><p>9 Deadlifts 225/155</p><p>9 Deficit HSPU (3.5"/2")</p><p> </p><p>Rest 5 Minutes</p><p> </p><p>AMRAP 5:</p><p>Buy-In 20 Wallballs 20/15</p><p>6 Deadlifts 275/185</p><p>6 Strict HSPU</p><p> </p><p>***Immediately into Back Squat following the final AMRAP***</p>
Back Squat (Weight)
<p>Build to a heavy set of 5 Back Squats off the rack</p>
CrossFit WOD, February 25, 2023
PPLAdmin
February 24, 2023
CrossFit – Sat, Feb 25
Metcon (Time)
<p>Partner</p><p>2 rounds</p><p>2,000m row or 800m run (together) or 1,000m row together)!</p><p>100 DB Snatches 50/35</p><p>60 box jump overs</p><p>150 Air Squats</p>
CrossFit WOD, February 24, 2023
PPLAdmin
February 23, 2023
CrossFit – Fri, Feb 24
CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps)
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.
CrossFit Games Open 23.2B (All Divisions/Ages) (Weight)
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
CrossFit Games Open 23.2A Scaled and Foundations (All Ages) (AMRAP – Reps)
Complete as many reps as possible in 15 minutes of:
5 burpees
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpees after each round.
CrossFit WOD, February 23, 2023
PPLAdmin
February 22, 2023
CrossFit – Thu, Feb 23
Metcon
<p>20-30 minute Easy Bike or Row</p><p>then 15 minute skill work</p>
CrossFit WOD, February 22, 2023
PPLAdmin
February 21, 2023
CrossFit – Wed, Feb 22
Clean and Jerk (5 sets of 1 Complex)
<p>On the 3:00x 5 sets:</p><p>3 Hang Power Cleans</p><p>3 Front Squats</p><p>3 Push Jerks</p><p>*add weight or across, you choose.</p><p>*Hold onto the bar for the entire complex*</p>
Metcon (Time)
<p>25-20-15-10 Burpees to a target</p><p>500/450m Row</p><p>50 DU</p>
Grunt Work
<p>50 GHD’s</p><p>150’ HS Walk</p><p>400m Ski Erg or Run or Row</p><p>150’ HS Walk</p><p>50 GHD’s</p>
CrossFit WOD, February 21, 2023
PPLAdmin
February 20, 2023
CrossFit – Tue, Feb 21
Josh (Time)
For Time
21 Overhead Squats (95/65 lb)
42 Pull-Ups
15 Overhead Squats (95/65 lb)
30 Pull-Ups
9 Overhead Squats (95/65 lb)
18 Pull-Ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
21 Overhead Squats (95/65 lb)
42 Pull-Ups
15 Overhead Squats (95/65 lb)
30 Pull-Ups
9 Overhead Squats (95/65 lb)
18 Pull-Ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
<p>You have a 15 minute window</p><p>In the time remaining:</p><p>Heavy set of 5 OHS (From the floor)</p>
Overhead Squat (1×5)
Grunt Work
<p>12-10-8</p><p>D-ball or slamball to shoulder</p><p>Box Jump Overs</p><p>cash-out 50 cal Bike</p>
CrossFit WOD, February 20, 2023
PPLAdmin
February 19, 2023
CrossFit – Mon, Feb 20
Deadlift (5-5-5-4-4-4-3-3-3)
<p>On the 2:00 x 9 sets</p><p>start at 65% and build to a heavy set of the.</p><p>You can do TNG or singles</p>
Metcon (Time)
<p>Partner</p><p>2 Rounds for time</p><p>40 T2B</p><p>40 KBS 24/16kg</p><p>40 Deadlifts 225/155</p><p>40 HSPU</p><p> </p><p>RX</p><p>Deadlift (185/125)</p>
