WOD
No WOD available
CrossFit WOD, February 14, 2023
PPLAdmin
February 13, 2023
CrossFit – Tue, Feb 14
Shoulder Press (3-3-3-2-2-2-1-1-1-1)
<p>Climbing</p><p>Enter heaviest set of 1</p>
Hang Glide (AMRAP – Rounds and Reps)
<p>AMRAP 20:</p><p>4 Dumbbell Hang Power Snatches (each arm)</p><p>6 T2B</p><p>24 DU</p><p> </p><p>Dumbbell: 50/35 lb</p>
<p>Try to move at your maximal sustainable pace throughout.</p><p>DB Hang Snatch: 4 reps on one arm before switching to the other arm. Reps should be completed in :30</p><p>T2B: Reps should take :45 or less</p><p>DU: Reps should take :45 or less</p><p>Score is total Rounds + Reps</p><p>Goal is 10 + Rounds</p>
CrossFit WOD, February 13, 2023
PPLAdmin
February 12, 2023
CrossFit – Mon, Feb 13
3 Position Squat Clean & Jerk (On the 3:00 x 5 Sets:)
<p>Position 1: Pockets</p><p>Position 2: 1-inch above the knee</p><p>Position 3: Floor</p><p>- hold onto the bar for the entire complex.</p><p>-These are allsquat Clean as well</p><p>-The Jerk can be split or push</p>
Metcon (Time)
<p>5 Rounds:</p><p>3 Power Cleans (135/95 lbs)</p><p>6 HSPU</p><p>9 Wallballs (20/14 lbs)</p><p> </p><p>RX 115/85</p>
CrossFit WOD, February 11, 2023
PPLAdmin
February 10, 2023
CrossFit – Sat, Feb 11
Metcon (Time)
<p>Partner WOD</p><p>5 Rounds For Time:</p><p>30 Push-ups</p><p>40 DB Lunges</p><p>50 Cal Row</p><p>DB 50/35</p>
CrossFit WOD, February 10, 2023
PPLAdmin
February 9, 2023
CrossFit – Fri, Feb 10
Clean and Jerk (3 Cleans + 2 Front Squats + 1 Jerk)
<p>Build to a heavy set</p>
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP 20:</p><p>50 Pistols</p><p>50 Deadlifts</p><p>40 Bar-Facing Burpees</p><p>40 Power Cleans</p><p>30 T2B</p><p>30 Front Squats</p><p>20 C2B</p><p>20 Push Jerks</p><p>10 Bar MU</p><p>10 Thrusters</p><p>Barbell 135/95</p><p> </p><p>RX</p><p>Pistols = Air Squats</p><p>C2B = Pull-ups</p><p>MU = C2B</p><p>Barbell = 115/85</p>
CrossFit WOD, February 9, 2023
PPLAdmin
February 8, 2023
CrossFit – Thu, Feb 9
Metcon
<p>Child’s Pose</p><p>Wrist Stretch</p><p>Down Dog</p><p>Pigeon</p><p>Spiderman</p><p>Frog</p><p>Straddle</p>
Metcon (AMRAP – Reps)
<p>5 Rounds:</p><p>1:00 max Shuttle Runs (4 mat lengths)</p><p>down and back =1</p><p>1:00 max DB Hang Power Snatches</p><p>1:00 max box jump overs (24/20")</p><p>1:00 Rest</p>
CrossFit WOD, February 8, 2023
PPLAdmin
February 7, 2023
CrossFit – Wed, Feb 8
Back Squat (Weight)
<p>Build to Heavy Single</p>
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP 10:</p><p>1-2-3-4-5……Rope Climbs</p><p>5-10-15-20-25…Wallballs (20/14lb)</p><p> </p><p>5 Pull-ups = 1 Rope Climb</p><p>5 T2B = 1 Rope Climb</p><p>6 Alt. DB Plank Rows = 1 Rope Climb</p>
CrossFit WOD, February 7, 2023
PPLAdmin
February 6, 2023
CrossFit – Tue, Feb 7
Deadlift (Weight)
<p>Build to Heavy Single</p>
Metcon (Time)
<p>3 Rounds For Time:</p><p>20 T2B</p><p>20 Alt. DB Snatches 70/50</p><p>RX 50/35</p>
CrossFit WOD, February 7, 2023
PPLAdmin
February 6, 2023
CrossFit – Tue, Feb 7
Deadlift (Weight)
<p>Build to Heavy Single</p>
Metcon (Time)
<p>3 Rounds For Time:</p><p>20 T2B</p><p>20 Alt. DB Snatches 70/50</p><p>RX 50/35</p>
CrossFit WOD, February 7, 2023
PPLAdmin
February 6, 2023
CrossFit – Tue, Feb 7
Deadlift (Weight)
<p>Build to Heavy Single</p>
Metcon (Time)
<p>3 Rounds For Time:</p><p>20 T2B</p><p>20 Alt. DB Snatches 70/50</p><p>RX 50/35</p>
CrossFit WOD, February 7, 2023
PPLAdmin
February 6, 2023
CrossFit – Tue, Feb 7
Deadlift (Weight)
<p>Build to Heavy Single</p>
Metcon (Time)
<p>3 Rounds For Time:</p><p>20 T2B</p><p>20 Alt. DB Snatches 70/50</p><p>RX 50/35</p>
