WOD
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CrossFit WOD, February 18, 2023
PPLAdmin
February 17, 2023
CrossFit – Sat, Feb 18
Metcon (Time)
<p>Partner</p><p>10 Rounds</p><p>14 push Jerks 115/85</p><p>14 Burpee Box Jumps</p><p>200 m Run</p>
CrossFit WOD, February 18, 2023
PPLAdmin
February 17, 2023
CrossFit – Sat, Feb 18
Metcon (Time)
<p>Partner</p><p>10 Rounds</p><p>14 push Jerks 115/85</p><p>14 Burpee Box Jumps</p><p>200 m Run</p>
CrossFit WOD, February 18, 2023
PPLAdmin
February 17, 2023
CrossFit – Sat, Feb 18
Metcon (Time)
<p>Partner</p><p>10 Rounds</p><p>14 push Jerks 115/85</p><p>14 Burpee Box Jumps</p><p>200 m Run</p>
CrossFit WOD, February 18, 2023
PPLAdmin
February 17, 2023
CrossFit – Sat, Feb 18
Metcon (Time)
<p>Partner</p><p>10 Rounds</p><p>14 push Jerks 115/85</p><p>14 Burpee Box Jumps</p><p>200 m Run</p>
CrossFit WOD, February 18, 2023
PPLAdmin
February 17, 2023
CrossFit – Sat, Feb 18
Metcon (Time)
<p>Partner</p><p>10 Rounds</p><p>14 push Jerks 115/85</p><p>14 Burpee Box Jumps</p><p>200 m Run</p>
CrossFit WOD, February 18, 2023
PPLAdmin
February 17, 2023
CrossFit – Sat, Feb 18
Metcon (Time)
<p>Partner</p><p>10 Rounds</p><p>14 push Jerks 115/85</p><p>14 Burpee Box Jumps</p><p>200 m Run</p>
CrossFit WOD, February 18, 2023
PPLAdmin
February 17, 2023
CrossFit – Sat, Feb 18
Metcon (Time)
<p>Partner</p><p>10 Rounds</p><p>14 push Jerks 115/85</p><p>14 Burpee Box Jumps</p><p>200 m Run</p>
CrossFit WOD, February 17, 2023
PPLAdmin
February 16, 2023
CrossFit – Fri, Feb 17
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups
F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb
CrossFit Games Open 23.1 Masters RX (Ages 55+) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 10lb ball to 9ft target, 65lb
M: 20lb ball to 9ft target, 115lb
CrossFit Games Open 23.1 Masters Scaled (Ages 55+) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 sit-ups
40 wall-ball shots
30 cleans
20 jumping chest-to-bar pull-ups
60-calorie row
50 sit-ups
40 wall-ball shots
30 cleans
20 jumping chest-to-bar pull-ups
F: 10lb ball to 8ft target, 45lb
M: 14lb ball to 8ft target, 65lb
CrossFit Games Open 23.1 Teens RX (Ages 14-15) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb
CrossFit Games Open 23.1 Teens Scaled (Ages 14-15) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-overbar pull-ups
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-overbar pull-ups
F: 10lb ball to 9ft target, 45lb
M: 14lb ball to 10ft target, 65lb
CrossFit WOD, February 16, 2023
PPLAdmin
February 15, 2023
CrossFit – Thu, Feb 16
Mobility
<p>Child’s Pose</p><p>Scorpion</p><p>Wrist</p><p>Down dog</p><p>Pigeon</p><p>Frog</p><p>Straddle</p>
Skill Work
<p>First lets do a 20 Minute easy Bike or Row Then Practice a movement at a low intensity. This is an opportunity to get some reps in on a movement you might be feeling nervous about without smoking any particular part of your body.</p><p>Some Ideas:</p><p>Wall Walks</p><p>DU</p><p>Handstand Walks</p><p>Pull-ups</p><p>Ring or Bar MU</p><p>Bar Facing Burpees</p><p>Wallballs</p><p>OH Squats</p><p>T2B</p><p>Shuttle Run</p><p>HandstandPush-ups</p>
CrossFit WOD, February 15, 2023
PPLAdmin
February 14, 2023
CrossFit – Wed, Feb 15
Metcon (Time)
<p>In a 15 Minute Window…..</p><p>"Jackie"</p><p>1,000m Row</p><p>50 Thrusters 45/35</p><p>30 Pull-ups</p><p> </p><p>In Time Remaining:</p><p>Heavy Set of 5 Front Squats</p><p>*From the Floor*</p>
<p>Row should take 4:30 or less</p><p>Thrusters should take less than 4:00</p><p>Pull-ups less than 3:00</p><p>Score is time it takes to finish Jackie</p><p>Log your Front Squat</p>
Front Squat (1×5)
