WOD
No WOD available
CrossFit WOD, November 7, 2022
PPLAdmin
November 6, 2022
CrossFit – Mon, Nov 7
Deadlift (Weight)
<p>3-4 Sets:<br />1-2 Reps @ 85-90% </p><p><br />*Rest As Needed Between Sets<br /> </p>
Metcon (AMRAP – Reps)
<p>8 Rounds</p><p>Minute 1: Max Cal Row</p><p>Minute 2: Max Cal Bike </p><p>Minute 3: Max Shuttle Run </p><p>Minute 4: Rest</p>
CrossFit WOD, November 5, 2022
PPLAdmin
November 4, 2022
CrossFit – Sat, Nov 5
Metcon (Time)
<p>Partner WOD</p><p>2000m Row<br />30 Deadlifts (185/130)</p><p>1 Mile Run OR Bike 150 Cal (run together or split calories)<br />100 Push-ups </p><p>2000m Row</p><p>20 Squat Cleans (185/130)<br /> </p>
CrossFit WOD, November 4, 2022
PPLAdmin
November 3, 2022
CrossFit – Fri, Nov 4
Back Squat (3-5 Sets:
1-3 Reps @ 80-85% of 1RM Back Squat
)
1-3 Reps @ 80-85% of 1RM Back Squat
)
Negative Nancy (Time)
<p>For Time:<br />21 Overhead Squats<br />800 Meter Run <br />18 Overhead Squats<br />600 Meter Run<br />15 Overhead Squats<br />400 Meter Run<br />12 Overhead Squats<br />200 Meter Run<br />9 Overhead Squats</p><p>Barbell: 95 / 65 lb<br /> </p>
Strict Pull-ups (AMRAP – Reps)
Max Strict Pull-ups
Metcon
<p>Pull-ups</p><p>5 Sets</p><p>60-70% of your unbroken set</p>
CrossFit WOD, November 3, 2022
PPLAdmin
November 2, 2022
CrossFit – Thu, Nov 3
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP 20:<br />10 Dumbbell Box Step-ups<br />15 Single Arm Devil’s Press <br />20 Dumbbell Box Step-ups<br />15 Single Arm Devil’s Press <br />30 Dumbbell Box Step-ups<br />15 Single Arm Devil’s Press <br />40 Dumbbell Box Step-ups<br />15 Single Arm Devil’s Press <br />50 Dumbbell Box Step-ups<br />15 Single Arm Devil’s Press <br />…<br />Add 10 Dumbbell Box Step-ups Each Round</p><p>Box: (24"/20")<br />Dumbbell: 50 / 35 lb</p><p>one DB for both movements and alternating on the devils press<br /> </p>
Metcon
<p>Cooldown with </p><p>1 mile jog or 100 cal bike or 100 cal row</p>
CrossFit WOD, November 2, 2022
PPLAdmin
November 1, 2022
CrossFit – Wed, Nov 2
Deadlift (3-5 Sets:
1-3 Reps @ 80-85% of 1RM Deadlift
1-3 Reps @ 80-85% of 1RM Deadlift
*Rest As Needed Between Sets
)
Metcon (Time)
<p>10 Rounds adding 5 DU each Round For Time:</p><p>5 DU</p><p>15 Sit-ups </p><p>200/150m Row</p><p> </p><p>10 DU</p><p>15 Sit-ups </p><p>200/150m Row</p><p> </p><p>15 DU</p><p>15 sit-ups</p><p>200/150m Row</p><p> </p><p>20 DU</p><p>15 Sit-ups </p><p>200/150m Row</p><p> </p><p>……..your last round will be</p><p>50 DU</p><p>15 Sit-ups </p><p>200/150m Row</p><p> </p><p> </p>
CrossFit WOD, November 1, 2022
PPLAdmin
October 31, 2022
CrossFit – Tue, Nov 1
Snatch (Power Snatch + Hang Snatch
5 Sets:
1 Power Snatch
1 Hang Squat Snatch
Performed @ 75-80% 1RM Snatch
)
Metcon (Time)
<p>5 Rounds For Time</p><p>800 m Run</p><p>30 Wallballs </p><p> </p><p>35 minute time cap</p>
CrossFit WOD, October 31, 2022
PPLAdmin
October 30, 2022
CrossFit – Mon, Oct 31
Shoulder Press (Strict Press
3-5 Sets:
1-3 Reps @ 80-85%
3-5 Sets:
1-3 Reps @ 80-85%
*Rest As Needed Between Sets
)
CrossFit WOD, October 29, 2022
PPLAdmin
October 28, 2022
CrossFit – Sat, Oct 29
Metcon (Time)
<p>Partner WOD</p><p>5 Rounds</p><p>10 Deadlifts</p><p>8 Hang Cleans</p><p>6 Push Jerks</p><p>4 Rope Climbs</p><p> </p><p>200 DU</p><p> </p><p>5 Rounds</p><p>10 Deadlifs</p><p>8 Hang Cleans</p><p>6 Push Jerks</p><p>4 Rope Climbs</p><p> </p><p>200 DU</p><p> </p>
CrossFit WOD, October 28, 2022
PPLAdmin
October 27, 2022
CrossFit – Fri, Oct 28
Back Squat (4-5 Sets
1-3 Reps at 75-80%)
1-3 Reps at 75-80%)
Metcon (AMRAP – Reps)
<p>10 Rounds x AMRAP 2:</p><p>15/12 Calorie Assalt Bike</p><p>Max Burpee Box Jump Overs (24/20")</p><p> </p><p>REST 1 Minute Between Rounds</p><p> </p><p>Goal is to complete the bike in 1:30</p><p>Step-ups are considered RX</p><p>Score is total Burpee Box Jump Overs</p>
