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CrossFit WOD, January 18, 2023
PPLAdmin
January 17, 2023
CrossFit – Wed, Jan 18
Deadlift (On the 3:00 x 3 sets @ 85%
5 Reps)
5 Reps)
<p>Same weight across and it does not have to be TNG</p>
Head Over Heels (Time)
<p>AMRAP 5:</p><p>Max T2B</p><p> </p><p>On the minute (starting @ 0:00)</p><p>9 Deadlifts</p><p> </p><p>Rest 2 Minutes</p><p> </p><p>AMRAP 5:</p><p>Max HSPU</p><p> </p><p>On the minute</p><p>9 Deadlifts</p><p> </p><p>Barbell: 185/135 lb</p>
<p>Load should not exceed 65% of 1 RM</p><p>T2B goal should be at least 7 per minute</p><p> </p><p>Score – enter reps completed each AMRAP</p>
CrossFit WOD, January 17, 2023
PPLAdmin
January 16, 2023
CrossFit – Tue, Jan 17
Shoulder Press (6x 2-3 reps)
<p>On the 2:30 x 6 sets:</p><p>2-3 Reps between 80-90%</p><p>Same weight across</p>
Walk the Line (Time)
<p>5 Rounds For Time:</p><p>9 C2B</p><p>30ft. Dumbbell Walking Lunges (5 mat Lengths)</p><p>60 DU</p><p>30ft. Dumbbell Walking Lunges (5 mat Lengths)</p><p> </p><p>18 minute Time Cap</p><p> </p><p>DB (50/35 lb’s)</p><p>Hold DB’s at your sides</p>
<p>Aim to hold maximal sustainable pace throughout.</p><p>C2B aim to finish in less than a minute.</p><p>Lunges begin behind the line and both feet finish fully over the line. Take breaks where needed but aim for 30s on the lunges.</p><p>DU aim to complete in 1:30 or less</p><p> </p><p>*Score is total time. If capped, add 1s for every missed rep. A full completed 30ft. section = 1 Rep</p>
CrossFit WOD, January 14, 2023
PPLAdmin
January 13, 2023
CrossFit – Sat, Jan 14
Metcon (Time)
<p>Partner WOD</p><p>2 Rounds</p><p>30 Snatches 115/85</p><p>200 DU</p><p>800m Run</p><p> </p><p>RX 95/65</p>
CrossFit WOD, January 13, 2023
PPLAdmin
January 12, 2023
CrossFit – Fri, Jan 13
Floor Press (Build to a 1 Rep Max)
Crossfit Games Open 19.5 (Ages 16-54) (Time)
33-27-21-15-9 reps for time of:
Thrusters 95lb/65lb
Chest-to-bar pull-ups
Time cap: 20 minutes
CrossFit WOD, January 12, 2023
PPLAdmin
January 11, 2023
CrossFit – Thu, Jan 12
Metcon (Time)
<p>10 Rounds</p><p>4 Box Step ups</p><p>6 DB Snatches 70/50</p><p>8 Hand release push-ups</p><p>15/12 Cal Bike</p><p> </p><p>RX 50/35</p>
CrossFit WOD, January 12, 2023
PPLAdmin
January 11, 2023
CrossFit – Thu, Jan 12
Metcon (Time)
<p>10 Rounds</p><p>4 Box Step ups</p><p>6 DB Snatches 70/50</p><p>8 Hand release push-ups</p><p>15/12 Cal Bike</p><p> </p><p>RX 50/35</p>
CrossFit WOD, January 11, 2023
PPLAdmin
January 10, 2023
CrossFit – Wed, Jan 11
Deadlift (3 RM touch and go)
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 20</p><p>1 Deadlift (365/255)</p><p>10 T2B</p><p>15 Bar-Facing Burpees</p><p> </p><p>RX (275/185)</p><p> </p><p>The barbell should not exceed 80% of your 1 RM deadlift.</p>
CrossFit WOD, January 11, 2023
PPLAdmin
January 10, 2023
CrossFit – Wed, Jan 11
Deadlift (3 RM touch and go)
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 20</p><p>1 Deadlift (365/255)</p><p>10 T2B</p><p>15 Bar-Facing Burpees</p><p> </p><p>RX (275/185)</p><p> </p><p>The barbell should not exceed 80% of your 1 RM deadlift.</p>
CrossFit WOD, January 11, 2023
PPLAdmin
January 10, 2023
CrossFit – Wed, Jan 11
Deadlift (3 RM touch and go)
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 20</p><p>1 Deadlift (365/255)</p><p>10 T2B</p><p>15 Bar-Facing Burpees</p><p> </p><p>RX (275/185)</p><p> </p><p>The barbell should not exceed 80% of your 1 RM deadlift.</p>
