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CrossFit WOD, October 27, 2022
PPLAdmin
October 26, 2022
CrossFit – Thu, Oct 27
Metcon (AMRAP – Rounds and Reps)
<p>50m Farmers Carry (to the 25 and back)</p><p>2 Air Squats </p><p>2 Push-ups</p><p>50m Farmers Carry</p><p>4 Air Squats</p><p>4 Push-ups</p><p>….</p><p>Continue to add 2 reps after every Farmers Carry</p><p> </p><p>KB (24/16kg)</p>
CrossFit WOD, October 26, 2022
PPLAdmin
October 25, 2022
CrossFit – Wed, Oct 26
Deadlift (4-5 Sets
1-3 Reps
75-80% 1RM Deadlift)
1-3 Reps
75-80% 1RM Deadlift)
Metcon (AMRAP – Reps)
<p>On the 6:00 x 5 Rounds:</p><p>1,000/800m Row</p><p>Max Bodyweight Reps</p><p> </p><p>Round 1: C2B</p><p>Round 2: HSPU</p><p>Round 3: T2B</p><p>Round 4: Alternating Pistols</p><p>Round 5: 10m Shuttle Runs</p><p> </p><p>Row should be completed in 5 minutes or less</p><p>1 x 10m shuttle run = 1 Rep</p><p> </p><p>RX C2B will be Pull-ups and Pistols will be Air Squats and HSPU will be 50/35 DB S2OH</p>
CrossFit WOD, October 25, 2022
PPLAdmin
October 24, 2022
CrossFit – Tue, Oct 25
Squat Clean and Jerk (5 Sets
3 Squat Cleans + 1 Jerk
75-80% 1RM Clean & Jerk)
3 Squat Cleans + 1 Jerk
75-80% 1RM Clean & Jerk)
Metcon (Time)
<p>10 Rounds For Time</p><p>3 Snatches 135/95</p><p>3 Over the Bar Burpees</p><p> </p><p>RX 95/65</p>
CrossFit WOD, October 24, 2022
PPLAdmin
October 23, 2022
CrossFit – Mon, Oct 24
Shoulder Press (Strict Press
4-5 Sets
1-3 Reps @ 75 -80%)
4-5 Sets
1-3 Reps @ 75 -80%)
Country Roads (AMRAP – Reps)
<p>AMRAP 10:</p><p>1 MILE Run</p><p>Max Calorie Echo Bike</p><p> </p><p>Rest 4 Minutes</p><p> </p><p>AMRAP 8:</p><p>1200M Run</p><p>Max Calorie Echo Bike</p><p> </p><p>Rest 3 Minutes</p><p> </p><p>AMRAP 6:</p><p>800M Run</p><p>Max Calorie Bike</p><p> </p><p>Modify the run with a row</p><p> </p><p>RX – 1,200m / 800 / 600</p>
CrossFit WOD, October 24, 2022
PPLAdmin
October 23, 2022
CrossFit – Mon, Oct 24
Shoulder Press (Strict Press
4-5 Sets
1-3 Reps @ 75 -80%)
4-5 Sets
1-3 Reps @ 75 -80%)
Country Roads (AMRAP – Reps)
<p>AMRAP 10:</p><p>1 MILE Run</p><p>Max Calorie Echo Bike</p><p> </p><p>Rest 4 Minutes</p><p> </p><p>AMRAP 8:</p><p>1200M Run</p><p>Max Calorie Echo Bike</p><p> </p><p>Rest 3 Minutes</p><p> </p><p>AMRAP 6:</p><p>800M Run</p><p>Max Calorie Bike</p><p> </p><p>Modify the run with a row</p><p> </p><p>RX – 1,200m / 800 / 600</p>
CrossFit WOD, October 22, 2022
PPLAdmin
October 21, 2022
CrossFit – Sat, Oct 22
Squat Snatch (5×3 75-80%)
CrossFit WOD, October 21, 2022
PPLAdmin
October 20, 2022
CrossFit – Fri, Oct 21
Shoulder Press (4-6 Sets
1-3 Reps @70-75%)
1-3 Reps @70-75%)
Metcon (AMRAP – Rounds and Reps)
<p>On the 2:00 x 10 Sets:</p><p>200m Run or 250m Row or Bike 12/9 Calories</p><p>AMRAP "Macho Man" 135/95</p><p> </p><p> </p><p>"Macho Man"</p><p>3 Power Cleans</p><p>3 Front Squats</p><p>3 Push Jerks</p><p> </p><p>Start where you left off on Macho Man </p><p>score is total rounds and reps</p><p>RX 75/55</p>
CrossFit WOD, October 20, 2022
PPLAdmin
October 19, 2022
CrossFit – Thu, Oct 20
Halloween at CFA
<p>Thursday October 27th Thursday</p><p>Please get a team together of 2 or more for this very fun event. If you have questions about the day please let us know. You can also revert back to October 5th in WODify for details. We made the theme Hollywood but if you already have your costume no worries. </p>
Metcon (AMRAP – Reps)
<p>5 Rounds </p><p>Minutes 1: Calorie Row</p><p>Minute 2: Step-ups</p><p>Minute 3: Rope Climbs or Strict Pull-ups</p><p>Minute 4: Rest</p>
CrossFit WOD, October 19, 2022
PPLAdmin
October 18, 2022
CrossFit – Wed, Oct 19
Back Squat (4-6 Sets 1-3 Reps
70-75%)
70-75%)
Metcon (Time)
<p>5 Rounds:</p><p>30 DU</p><p>10 OHS 95/65</p><p>Directly…….</p><p>1 Round:</p><p>30 OHS 95/65</p><p>100 DU</p><p> </p><p>RX 75/55</p>
CrossFit WOD, October 18, 2022
PPLAdmin
October 17, 2022
CrossFit – Tue, Oct 18
Squat Clean and Jerk (Weight)
<p>Squat Clean & Jerk</p><p>5 Sets: <br />3 Squat Cleans<br />1 Jerk</p><p>75-80% of 1RM Clean & Jerk</p>
