WOD
No WOD available
CrossFit WOD, December 10, 2022
PPLAdmin
December 9, 2022
CrossFit – Sat, Dec 10
Metcon
Metcon (Time)
<p>Partner WOD:</p><p>5 Rounds For Time:</p><p>10 HSPU</p><p>10 Power Snatches (95/65)</p><p>20 Box Jumps or Step-ups (24/20")</p><p>800m Row</p>
CrossFit WOD, December 9, 2022
PPLAdmin
December 8, 2022
CrossFit – Fri, Dec 9
hang clean + jerk (On the 2:30 x 6 Sets:)
<p>Set 1: 3 Reps @65%</p><p>Set 2: 3 Reps @75%</p><p>Set 3: 2 Reps @80%</p><p>Set 4: 1 Rep @85%</p><p>Set 5: 1 Rep @85%</p><p>Set 6: Heavy Single Attempt</p>
Metcon
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
<p>The MU are Ring MU</p>
CrossFit WOD, December 8, 2022
PPLAdmin
December 7, 2022
CrossFit – Thu, Dec 8
Metcon
Metcon (Time)
<p>5 Rounds:</p><p>20 Calorie Bike</p><p>10 Burpees to target</p><p>100m Farmers Carry 24/16kg</p>
Mobility
Metcon
<p>Hold each position for 2:00</p><p>Child’s Pose</p><p>Wrist Stretch</p><p>Down Dog</p><p>Pigeon Pose (each side)</p><p>Spiderman hold</p><p>Frog Stretch</p><p>Straddle Stretch</p>
CrossFit WOD, December 7, 2022
PPLAdmin
December 6, 2022
CrossFit – Wed, Dec 7
Weightlifting
Back Squat (On the 2:30 x 6 sets)
<p>Set 1: 7 reps @65%</p><p>Set 2: 5 reps @70%</p><p>Set 3: 3 reps @70%</p><p>Set 4: 7 reps @65%</p><p>Set 5: 5 reps @70%</p><p>Set 6: 3 reps @ 75%</p>
Metcon
Metcon (Time)
<p>2 Rounds For Time:</p><p>1,000m Run</p><p>50 Thrusters 45/35</p><p>30 C2B Pull-ups</p><p> </p><p>RX Pull-ups</p><p>Time Cap 20 minutes</p><p> </p><p>Modifications:</p><p>Run = 1,250m row, 1,000m ski erg</p><p>Thrusters = DB thrusters or Wallballs</p><p>C2B & Pull-ups = reduce reps, ring rows, alternating DB plank rows</p>
CrossFit WOD, December 6, 2022
PPLAdmin
December 5, 2022
CrossFit – Tue, Dec 6
Weightlifting
Deadlift (On the 3:00 x 5 sets
1 rep at 83-85%)
1 rep at 83-85%)
<p>all sets to be done at the same weight</p>
Donny (Time)
21-15-9-9-15-21 Reps, For Time
Deadlifts (225/155 lb)
Burpees
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
Deadlifts (225/155 lb)
Burpees
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
CrossFit WOD, December 5, 2022
PPLAdmin
December 4, 2022
CrossFit – Mon, Dec 5
Weightlifting
<p>Choose Hang Squat Clean if you do not Squat Snatch</p>
Hang Squat Snatch (On the 2:30 x 6 sets)
<p>Set 1: 3 reps @65%</p><p>Set 2: 3 reps @75%</p><p>Set 3: 2 Reps @80%</p><p>Set 4: 1 Rep @85%</p><p>Set 5: 1 Rep @85%</p><p>Set 6: Heavy Single Attempt</p>
Hang Squat Clean (On the 2:30 x 6)
<p>Same sets reps and % as hang Squat Snatch</p>
Metcon
Metcon (Time)
<p>5 Rounds For Time:</p><p>50 DU</p><p>15 OHS (115/85)</p><p>3 Rope Climbs</p><p> </p><p>Modifications:</p><p>DU = work on them for 1 minute, 75 singles or 1:00 on any machine</p><p>OHS = reduce reps or load, Front Squats, single DB squats</p><p>1 Rope Climbs = 3 Strict Pull-ups + 3 Knees to elbows or chest</p>
CrossFit WOD, December 3, 2022
PPLAdmin
December 2, 2022
CrossFit – Sat, Dec 3
Metcon (Time)
<p>Partner WOD</p><p>3 Rounds For Time:</p><p>1,000m run</p><p>10 Ring MU</p><p>100 Air Squats</p><p>30 DB Power Snatch (70/50lb DB)</p><p>20 Deficit HSPU (45/25lb plates)</p><p> </p><p>RX Snatch (50/35lb DB) and no deficit on the HSPU and Bar MU</p><p> </p><p>Modifications:</p><p>RUN</p><p>-reduce distance</p><p>-1250m Row</p><p> </p><p>RING MU</p><p>-reduce reps</p><p>-20 Pull-ups or C2B</p><p>-10 double db devil’s press</p><p> </p><p>DUMBBELL SNATCHES</p><p>-reduce reps</p><p>-DB hang Snatches</p><p>-KBS</p><p> </p><p>DEFICIT HSPU</p><p>-reduce reps</p><p>-push-ups</p>
CrossFit WOD, December 2, 2022
PPLAdmin
December 1, 2022
CrossFit – Fri, Dec 2
Hang Squat Clean (On the 2:30 x 6 sets:)
<p>Set 1: 3 reps @75%</p><p>Set 2: 2 reps @80%</p><p>Set 3: 2 reps @80%</p><p>Set 4: 2 reps @80%</p><p>Set 5: 1 rep @85%</p><p>Set 6: 1 rep @85%</p>
CrossFit Games Open 13.4 (AMRAP – Reps)
Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
CrossFit WOD, December 1, 2022
PPLAdmin
November 30, 2022
CrossFit – Thu, Dec 1
Metcon (Time)
<p>12-10-8-6 Dumbbell Floor Press</p><p>50-40-30-20-10 Single DB Lunges</p><p>30-30-30-30-30 DU</p><p> </p><p>ADV RX (50/35lb) with the lunges and the Floor Press</p><p>RX (50/35lb) with the Floor Press only </p>
CrossFit WOD, November 30, 2022
PPLAdmin
November 29, 2022
CrossFit – Wed, Nov 30
Deadlift (On the 3:00 x 5 Sets: 3 Reps @ 75-80% across)
<p>Same weight for all sets </p>
Christine (Time)
3 rounds for time of:
500-m row
12 bodyweight deadlifts
21 box jumps, 20-in. box
