WOD
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CrossFit WOD, December 15, 2022
PPLAdmin
December 14, 2022
CrossFit – Thu, Dec 15
Metcon (Time)
<p>4 Rounds for time:</p><p>50 DU</p><p>50 Abmat sit-ups</p><p>4-3-2-1 Rope Climbs</p>
CrossFit WOD, December 14, 2022
PPLAdmin
December 13, 2022
CrossFit – Wed, Dec 14
Deadlift (Build to 5 RM TNG)
Metcon (Time)
<p>For Tme</p><p>50 Dumbbell walking Lunges</p><p>30 HSPU</p><p>40 Front Rack</p><p>20 Drefecit HSPU (3.3/2.0”)</p><p>30 Overhead wallking lunges</p><p>10 Strict HSPU</p><p> </p><p>ADV RX 50/35</p><p>RX 35/20</p>
CrossFit WOD, December 13, 2022
PPLAdmin
December 12, 2022
CrossFit – Tue, Dec 13
Front Squat (Build to 1 to max)
Metcon (3 Rounds for reps)
<p>On the 0:00</p><p>For time:</p><p>45 front squats 135/95</p><p> </p><p>on the minute:</p><p>7 over the bar burpees</p><p> </p><p>on the 10:00</p><p>For time:</p><p>1 mile run</p><p> </p><p>on the 20:00</p><p>45 burpee box jump overs</p><p> </p><p>On the minute:</p><p>7 T2B</p><p><br />workout starts with seven over the barber burpees. Score is the time it takes you to complete all three parts. There will be three separate scoresfor time</p>
CrossFit WOD, December 12, 2022
PPLAdmin
December 11, 2022
CrossFit – Mon, Dec 12
Metcon (Weight)
<p>Clean & Jerk Complex</p><p>For Max Load:<br />1 Deadlift
<br />1 Squat Clean
<br />1 Hang Squat Clean
<br />1 Split Jerk<br /> </p>
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
CrossFit WOD, December 10, 2022
PPLAdmin
December 9, 2022
CrossFit – Sat, Dec 10
Metcon
Metcon (Time)
<p>Partner WOD:</p><p>5 Rounds For Time:</p><p>10 HSPU</p><p>10 Power Snatches (95/65)</p><p>20 Box Jumps or Step-ups (24/20")</p><p>800m Row</p>
CrossFit WOD, December 9, 2022
PPLAdmin
December 8, 2022
CrossFit – Fri, Dec 9
hang clean + jerk (On the 2:30 x 6 Sets:)
<p>Set 1: 3 Reps @65%</p><p>Set 2: 3 Reps @75%</p><p>Set 3: 2 Reps @80%</p><p>Set 4: 1 Rep @85%</p><p>Set 5: 1 Rep @85%</p><p>Set 6: Heavy Single Attempt</p>
Metcon
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
<p>The MU are Ring MU</p>
CrossFit WOD, December 8, 2022
PPLAdmin
December 7, 2022
CrossFit – Thu, Dec 8
Metcon
Metcon (Time)
<p>5 Rounds:</p><p>20 Calorie Bike</p><p>10 Burpees to target</p><p>100m Farmers Carry 24/16kg</p>
Mobility
Metcon
<p>Hold each position for 2:00</p><p>Child’s Pose</p><p>Wrist Stretch</p><p>Down Dog</p><p>Pigeon Pose (each side)</p><p>Spiderman hold</p><p>Frog Stretch</p><p>Straddle Stretch</p>
CrossFit WOD, December 7, 2022
PPLAdmin
December 6, 2022
CrossFit – Wed, Dec 7
Weightlifting
Back Squat (On the 2:30 x 6 sets)
<p>Set 1: 7 reps @65%</p><p>Set 2: 5 reps @70%</p><p>Set 3: 3 reps @70%</p><p>Set 4: 7 reps @65%</p><p>Set 5: 5 reps @70%</p><p>Set 6: 3 reps @ 75%</p>
Metcon
Metcon (Time)
<p>2 Rounds For Time:</p><p>1,000m Run</p><p>50 Thrusters 45/35</p><p>30 C2B Pull-ups</p><p> </p><p>RX Pull-ups</p><p>Time Cap 20 minutes</p><p> </p><p>Modifications:</p><p>Run = 1,250m row, 1,000m ski erg</p><p>Thrusters = DB thrusters or Wallballs</p><p>C2B & Pull-ups = reduce reps, ring rows, alternating DB plank rows</p>
CrossFit WOD, December 6, 2022
PPLAdmin
December 5, 2022
CrossFit – Tue, Dec 6
Weightlifting
Deadlift (On the 3:00 x 5 sets
1 rep at 83-85%)
1 rep at 83-85%)
<p>all sets to be done at the same weight</p>
Donny (Time)
21-15-9-9-15-21 Reps, For Time
Deadlifts (225/155 lb)
Burpees
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
Deadlifts (225/155 lb)
Burpees
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
CrossFit WOD, December 5, 2022
PPLAdmin
December 4, 2022
CrossFit – Mon, Dec 5
Weightlifting
<p>Choose Hang Squat Clean if you do not Squat Snatch</p>
Hang Squat Snatch (On the 2:30 x 6 sets)
<p>Set 1: 3 reps @65%</p><p>Set 2: 3 reps @75%</p><p>Set 3: 2 Reps @80%</p><p>Set 4: 1 Rep @85%</p><p>Set 5: 1 Rep @85%</p><p>Set 6: Heavy Single Attempt</p>
Hang Squat Clean (On the 2:30 x 6)
<p>Same sets reps and % as hang Squat Snatch</p>
Metcon
Metcon (Time)
<p>5 Rounds For Time:</p><p>50 DU</p><p>15 OHS (115/85)</p><p>3 Rope Climbs</p><p> </p><p>Modifications:</p><p>DU = work on them for 1 minute, 75 singles or 1:00 on any machine</p><p>OHS = reduce reps or load, Front Squats, single DB squats</p><p>1 Rope Climbs = 3 Strict Pull-ups + 3 Knees to elbows or chest</p>
