WOD
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CrossFit WOD, December 22, 2022
PPLAdmin
December 21, 2022
CrossFit – Thu, Dec 22
Metcon (Time)
<p>5 Rounds For Time:</p><p>10 Double DB Box Step-ups</p><p>25 DU</p><p>10 Double DB Push Jerks</p><p>25 DU</p><p> </p><p>DB – 50/35</p><p>Box 24/20"</p>
CrossFit WOD, December 21, 2022
PPLAdmin
December 20, 2022
CrossFit – Wed, Dec 21
Christmas Eve December 24th
<p>We will have 3 classes this Saturday December 24th. Class sign up is OPEN NOW. Please sign up ASAP for either the 7:30, 8:30 or 9:30 class. I will create another class if needed either 6:45am or 10:15am depending on the situation.</p>
Overhead Squat (On the 2:30 x 6 sets:
Set 1: 5 reps @75%
Set 2: 3 reps @80%
Set 3: 1 rep @80%
Set 4: 5 reps @75%
Set 5: 3 reps @80%
Set 6: 1 rep @85%)
Set 1: 5 reps @75%
Set 2: 3 reps @80%
Set 3: 1 rep @80%
Set 4: 5 reps @75%
Set 5: 3 reps @80%
Set 6: 1 rep @85%)
Fortitude2 (AMRAP – Reps)
On the Minute x 30:
1 Minute Max Cal Row
1 Minute Max Burpees
1 Minute Max Cal Row
1 Minute Max Burpees
*Score is Lowest Row + Lowest Burpee Round
<p>We last did this on 2/4/22 check your score</p>
CrossFit WOD, December 19, 2022
PPLAdmin
December 18, 2022
CrossFit – Mon, Dec 19
Squat Clean and Jerk (Squat Clean & Jerk
On the 2:30 x 6 Sets:
Set 1: 2 Reps @ 70%
On the 2:30 x 6 Sets:
Set 1: 2 Reps @ 70%
Set 2: 2 Reps @ 80%
Set 3: 1 Rep @ 80%
Set 4: 2 Reps @70%
Set 5: 2 Reps @80%
Set 6: 1 Rep @ 80%
*All)
Holleyman (Time)
30 Rounds for time of:
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
5 Wall-Ball Shots, 20# /14#
3 Handstand Push-ups
1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
CrossFit WOD, December 17, 2022
PPLAdmin
December 16, 2022
CrossFit – Sat, Dec 17
Metcon (Time)
<p>Partner WOD</p><p>24-18-12</p><p>Power Snatch 115/85</p><p>Bar MU</p><p> </p><p>40-30-20</p><p>Power Snatch 75/55</p><p>C2B</p>
CrossFit WOD, December 16, 2022
PPLAdmin
December 15, 2022
CrossFit – Fri, Dec 16
Push Jerk (Build to 1 RM)
<p>Build to 1 RM</p><p>OFF the Rack</p>
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
CrossFit WOD, December 15, 2022
PPLAdmin
December 14, 2022
CrossFit – Thu, Dec 15
Metcon (Time)
<p>4 Rounds for time:</p><p>50 DU</p><p>50 Abmat sit-ups</p><p>4-3-2-1 Rope Climbs</p>
CrossFit WOD, December 14, 2022
PPLAdmin
December 13, 2022
CrossFit – Wed, Dec 14
Deadlift (Build to 5 RM TNG)
Metcon (Time)
<p>For Tme</p><p>50 Dumbbell walking Lunges</p><p>30 HSPU</p><p>40 Front Rack</p><p>20 Drefecit HSPU (3.3/2.0”)</p><p>30 Overhead wallking lunges</p><p>10 Strict HSPU</p><p> </p><p>ADV RX 50/35</p><p>RX 35/20</p>
CrossFit WOD, December 13, 2022
PPLAdmin
December 12, 2022
CrossFit – Tue, Dec 13
Front Squat (Build to 1 to max)
Metcon (3 Rounds for reps)
<p>On the 0:00</p><p>For time:</p><p>45 front squats 135/95</p><p> </p><p>on the minute:</p><p>7 over the bar burpees</p><p> </p><p>on the 10:00</p><p>For time:</p><p>1 mile run</p><p> </p><p>on the 20:00</p><p>45 burpee box jump overs</p><p> </p><p>On the minute:</p><p>7 T2B</p><p><br />workout starts with seven over the barber burpees. Score is the time it takes you to complete all three parts. There will be three separate scoresfor time</p>
CrossFit WOD, December 12, 2022
PPLAdmin
December 11, 2022
CrossFit – Mon, Dec 12
Metcon (Weight)
<p>Clean & Jerk Complex</p><p>For Max Load:<br />1 Deadlift
<br />1 Squat Clean
<br />1 Hang Squat Clean
<br />1 Split Jerk<br /> </p>
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
