WOD
No WOD available
CrossFit WOD, May 13, 2023
PPLAdmin
May 12, 2023
CrossFit – Sat, May 13
Metcon (Time)
<p>partner WOD</p><p>2 Rounds</p><p>30-20-10</p><p>Double DB box step-ups</p><p>Cal Row</p><p>Upper body pull</p><p> </p><p>round 1 Pull-ups</p><p>round 2 C2B</p><p>round 3 bar MU</p>
CrossFit WOD, May 12, 2023
PPLAdmin
May 11, 2023
CrossFit – Fri, May 12
Deadlift (Build to a heavy set of 5)
Metcon (Time)
<p>5 Rounds for time</p><p>12 Deadlifts 155/105</p><p>10 Kipping HSPU</p><p>60 DU</p>
Extra work (Time)
<p>2 Rounds</p><p>100m Farmers carry 70/50</p><p>50 GHD sit-ups</p><p>25 burpee box Jumps</p>
CrossFit WOD, May 11, 2023
PPLAdmin
May 10, 2023
CrossFit – Thu, May 11
Metcon (Time)
<p>Partner WOD</p><p>250 Cal Row</p><p>100 Goblet squats ((24/16kg)</p><p>80 strict ring dips</p>
CrossFit WOD, May 10, 2023
PPLAdmin
May 9, 2023
CrossFit – Wed, May 10
Push Jerk (Work to a heavy set of 3)
Metcon (Time)
<p>5 Rounds</p><p>5 clean and jerk(135/95)</p><p>10 T2B</p><p>15 box jumps</p>
CrossFit WOD, May 10, 2023
PPLAdmin
May 9, 2023
CrossFit – Wed, May 10
Push Jerk (Work to a heavy set of 3)
Metcon (Time)
<p>5 Rounds</p><p>5 clean and jerk(135/95)</p><p>10 T2B</p><p>15 box jumps</p>
CrossFit WOD, May 10, 2023
PPLAdmin
May 9, 2023
CrossFit – Wed, May 10
Push Jerk (Work to a heavy set of 3)
Metcon (Time)
<p>5 Rounds</p><p>5 clean and jerk(135/95)</p><p>10 T2B</p><p>15 box jumps</p>
CrossFit WOD, May 9, 2023
PPLAdmin
May 8, 2023
CrossFit – Tue, May 9
Squat Snatch (5×3)
<p>Work between 70-75% across</p>
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
CrossFit WOD, May 8, 2023
PPLAdmin
May 7, 2023
CrossFit – Mon, May 8
Clean and Jerk (10-8-6-4-2)
<p>10 at 50%</p><p>8 at 60%</p><p>6 at 70%</p><p>4 at 75%</p><p>2 at 85%</p>
Metcon (Time)
<p>For Time:</p><p>20 Front Squats</p><p>20 over the bar burpees</p><p>20 Push Press</p><p>20 over the bar burpees</p><p>20 Thrusters</p><p> </p><p>Barbell ADV RX 115/85</p><p>RX 95/65</p>
Extra Work
<p>AMRAP X 15</p><p>5 Deficit HSPU</p><p>10 Pistols</p><p>15 V-ups</p>
CrossFit WOD, May 7, 2023
PPLAdmin
May 6, 2023
CrossFit – Sun, May 7
Clean and Jerk (10-8-6-4-2)
<p>10 50%</p><p>8 60%</p><p>6 70%</p><p>4 75%</p><p>2 85%</p>
Metcon (Time)
<p>For Time</p><p>20 Front Squats</p><p>20 over the bar burpees</p><p>20 Push Press</p><p>20 over the bar burpees</p><p>20 thrusters</p><p> </p><p>Barbell 115/85</p>
CrossFit WOD, May 6, 2023
PPLAdmin
May 5, 2023
CrossFit – Sat, May 6
Metcon (Time)
<p>Partner WOD</p><p>2 Rounds For Time:</p><p>100 Calorie Row</p><p>70 Thrusters 45/35</p><p>50 Pull-ups</p><p>70 Wallballs 20/14</p><p>800m Run</p>