WOD
No WOD available
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>
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>
