WOD
No WOD available
CrossFit WOD, January 26, 2023
PPLAdmin
January 25, 2023
CrossFit – Thu, Jan 26
Mobility
<p>2:00 Child’s Pose</p><p>2:00 Down Dog</p><p>2:00 Pigeon Stretch</p><p>2:00 Wrist Stretch</p><p>2:00 Frog Stretch</p><p>2:00 Hamstrings</p>
Metcon (Time)
<p>5 Rounds</p><p>10 Single DB Devils Press</p><p>20 AbMat sit-ups</p><p>30 Single DB Box Step-ups (24/20")</p><p> </p><p>DB 50/35</p>
CrossFit WOD, January 26, 2023
PPLAdmin
January 25, 2023
CrossFit – Thu, Jan 26
Mobility
<p>2:00 Child’s Pose</p><p>2:00 Down Dog</p><p>2:00 Pigeon Stretch</p><p>2:00 Wrist Stretch</p><p>2:00 Frog Stretch</p><p>2:00 Hamstrings</p>
Metcon (Time)
<p>5 Rounds</p><p>10 Single DB Devils Press</p><p>20 AbMat sit-ups</p><p>30 Single DB Box Step-ups (24/20")</p><p> </p><p>DB 50/35</p>
CrossFit WOD, January 25, 2023
PPLAdmin
January 24, 2023
CrossFit – Wed, Jan 25
Front Squat (6 Sets of 6-4-2-6-4-2)
<p>6 reps @70%</p><p>4 reps @75%</p><p>2 reps @75%</p><p>4 reps @75%</p><p>2 reps @80%</p>
CrossFit WOD, January 24, 2023
PPLAdmin
January 23, 2023
CrossFit – Tue, Jan 24
Squat Snatch (6 sets of 2-2-1-1-1-1)
<p>2 reps @70%</p><p>2 reps @75%</p><p>1 rep @80%</p><p>1 rep @80%</p><p>1 rep @80%</p><p>1 rep @85%</p><p> </p><p>In place of Squat Snatch do Back Squat. We are Front Squating tomorrow. Please add performance under back squat and not under Squat Snatch.</p>
Snake Bite (Time)
21-15-9:
Squat Snatch, 95/65
CTB Pull-Ups
Squat Snatch, 95/65
CTB Pull-Ups
CrossFit WOD, January 23, 2023
PPLAdmin
January 22, 2023
CrossFit – Mon, Jan 23
Floor Press (6x 4-5 reps same weight for all reps)
<p>On the 2:30 x 6</p><p>4-5 reps 65-70%</p>
Metcon (AMRAP – Reps)
<p>AMRAP X 7</p><p>1,500/1,200M Row</p><p>Max DB Floor Press 50/35</p><p> </p><p>Directly into…..</p><p> </p><p>AMRAP X 5</p><p>1,000/800m Row</p><p>Max DB Floor Press 50/35</p><p> </p><p>Directly into….</p><p> </p><p>AMRAP X 3</p><p>500/400M Row</p><p>Max DB Floor Press 50/35</p>
CrossFit WOD, January 21, 2023
PPLAdmin
January 20, 2023
CrossFit – Sat, Jan 21
Metcon (Time)
<p>Partner WOD For Time:</p><p>1 Mile Run</p><p>40 Clean & Jerks</p><p>800m Run</p><p>40 Clean & Jerks</p><p>1 Mile Run</p><p> </p><p>Barbell 155/105</p><p>RX 135/95</p>
CrossFit WOD, January 20, 2023
PPLAdmin
January 19, 2023
CrossFit – Fri, Jan 20
Back Squat (On the 2:30 x 6 Sets:
)
)
<p>5 reps @ 75%</p><p>3 reps @80%</p><p>1 rep @80%</p><p>5 reps @80%</p><p>3 reps @80%</p><p>1 rep @85%</p>
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
<p>Athletes who can do 10-15 RMU when fresh suggested….</p><p>10 Rounds: 4 RMU + 12 WB then 80 Cal Row</p><p>It pays to push the row. If you choose to row between these movements your pace will end up being much slower and more of a recovery. If you save it for the end you can give it what you’ve got.</p><p> </p><p>Athletes who can do 6-9 RMU when fresh suggested….</p><p>A) Rounds of:</p><p>1-3 RMU</p><p>8 Cal Row</p><p>12 WB</p><p>B) AMRAP 10:</p><p>Max Ring MU</p><p>At the 10:00 mark….</p><p>80 Cal Row</p><p>120 WB</p><p> </p><p>Athletes who can do 0-5 RMU when fresh suggested….</p><p>5 Rounds:</p><p>20 WB</p><p>13 Cal Row (15 cal on the last round)</p><p>Try for a few RMU in the start then finish the WB & Row and if time is left try for more RMU</p>
CrossFit WOD, January 19, 2023
PPLAdmin
January 18, 2023
CrossFit – Thu, Jan 19
Metcon (Time)
<p>10 Rounds</p><p>8 KBS 24/16kg</p><p>8 Box Step ups</p><p>10 Calorie Bike</p>
