WOD
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CrossFit WOD, April 12, 2023
PPLAdmin
April 11, 2023
CrossFit – Wed, Apr 12
Coaching Schedule for today
<p>5:30 6:30 8:30 9:30 OPEN GYM</p><p>11:30 & 12:30 Scott M</p><p>4:00 OPEN GYM</p><p>5:30 Adam</p>
Metcon (Time)
<p>5 Rounds For Time:<br />5 Double DB S2OH (50/35)</p><p>10 T2B</p><p>15 Wallballs 20/14lbs.<br />10 Box Jump overs or step overs</p><p><br />please don’t drop the Dumbbell</p>
CrossFit WOD, April 11, 2023
PPLAdmin
April 10, 2023
CrossFit – Tue, Apr 11
Today’s Coaching Schedule
<p>5:30, 6:30, 8:30, 9:30 11:30 12:30 4:00 OPEN GYM</p><p>5:30 Kodi</p>
Metcon (Time)
<p>8 Rounds</p><p>200m run or 300m row</p><p>4 Bar MU</p><p>8 Hang Cleans115/85</p><p> </p><p>RX C2B & 95/65</p><p>Modifications for BMU & C2B</p><p>Pull-ups</p><p>Ring Rows</p><p>DB plank rows</p><p>Barbell Bend over rows</p>
CrossFit WOD, April 10, 2023
PPLAdmin
April 9, 2023
CrossFit – Mon, Apr 10
Today’s Coaching Schedule
<p>5:30 & 6:30 OPEN GYM</p><p>8:30 & 9:30 Brandi M.</p><p>11:30 & 12:30 OPEN GYM</p><p>4:00 & 5:30 Kodi</p>
Metcon (Time)
<p>For Time:</p><p>Cash In: 750/700m Row</p><p>2 Rounds of:</p><p>25 Wallballs</p><p>25 Burpees to a target</p><p>25 Lunges</p><p>25 Pull-ups</p><p>Cash Out: 750/700m Row</p>
CrossFit WOD, April 8, 2023
PPLAdmin
April 7, 2023
CrossFit – Sat, Apr 8
Metcon (Time)
<p>Partner WOD</p><p>3 Rounds</p><p>30 Front Squats 95/65</p><p>15 Burpees</p><p>Directly into…….</p><p>130/100Cal Row</p>
CrossFit WOD, April 7, 2023
PPLAdmin
April 6, 2023
CrossFit – Fri, Apr 7
Power Clean (5X5 70%)
<p>Rest 1-2 minutes between sets</p>
Built DifferenT (Time)
For Time:
30 C2B
3 Rounds of Dumbbell "DT"
20 C2B
2 Rounds of Dumbbell "DT"
10 C2B
1 Rounds of Dumbbell "DT"
30 C2B
3 Rounds of Dumbbell "DT"
20 C2B
2 Rounds of Dumbbell "DT"
10 C2B
1 Rounds of Dumbbell "DT"
Dumbbells: 50 / 35 lb’s
1 Round of Dumbbell "DT":
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
RX Pull-ups
CrossFit WOD, April 6, 2023
PPLAdmin
April 5, 2023
CrossFit – Thu, Apr 6
Metcon (Time)
<p>Partner WOD</p><p>4 ROUNDS</p><p>800m Run</p><p>30 Push-ups</p><p>48/36 Cal Bike</p>
CrossFit WOD, April 5, 2023
PPLAdmin
April 4, 2023
CrossFit – Wed, Apr 5
Shoulder Press (4×12 all at 60%)
<p>Rest 1-2 minutes between sets</p>
Metcon (Time)
<p>5 Rounds For Time:</p><p>20/15 Calorie Row</p><p>10 Thursters 115/85</p><p>RX 95/65</p>
CrossFit WOD, April 3, 2023
PPLAdmin
April 2, 2023
CrossFit – Mon, Apr 3
Back Squat (12-10-8-12-10-8)
<p>12 50%</p><p>10 60%</p><p>8 70%</p><p>12 50%</p><p>10 60%</p><p>8 70%</p>
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 15</p><p>50 DU</p><p>30 WB 20/14lb</p><p>15 T2B</p>