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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>
CrossFit WOD, October 17, 2022
PPLAdmin
October 16, 2022
CrossFit – Mon, Oct 17
Deadlift (Weight)
<p>This is the start of our concentric Cycle. We will work our way to a 1RM on week 5. Every week we will increase %<br /><br />Deadlift </p><p>4-6 Sets:<br />1-3 Reps @ 70-75% of 1RM </p><p><br />*Rest As Needed Between Sets <br /> </p>
Metcon (2 Rounds for reps)
<p>AMRAP 7</p><p>Max Snatch 115/85</p><p>On the minute 7 T2B</p><p> </p><p>rest 6 minutes </p><p> </p><p>AMRAP 7</p><p>Max over the bar burpees </p><p>On the minute 7 Push Press 115/85</p><p> </p><p>start on the T2B & Push press </p><p><br />Rx 95/65</p><p>Barbell should not exceed 70% <br />2 scores Snatches & Burpees </p><p> </p><p> </p>
CrossFit WOD, October 15, 2022
PPLAdmin
October 14, 2022
CrossFit – Sat, Oct 15
Metcon (Time)
Partner WOD For Time:
100-80-60-40-20:
DU
Sit-ups
100-80-60-40-20:
DU
Sit-ups
Into…..
1 Mile Run
Into….
100 DU
10 Rope Climbs
80 DU
8 Rope Climbs
60 DU
6 Rope Climbs
40 DU
4 Rope Climbs
20 DU
2 Rope Climbs
Partners split the reps and run together. Do your sit-up at the same time
RX 3 Pull-ups for every rope climb
CrossFit WOD, October 14, 2022
PPLAdmin
October 13, 2022
CrossFit – Fri, Oct 14
Deadlift (4-5 Sets 1-3 Reps @ 80-85%)
3 Second Pause about 1 inch off the floor/mid shin on the way up.
Ladies & Gentlemen (Time)
5 Rounds For Time:
3 Rounds of "Cindy"
1 Round of "DT" 155/105
3 Rounds of "Cindy"
1 Round of "DT" 155/105
1 Round of "Cindy":
5 Pull-ups
10 Push-ups
15 Air Squats
1 Round of "DT":
12 DL
9 Hang Power Cleans
6 Push Jerks
RX 135/95
CrossFit WOD, October 13, 2022
PPLAdmin
October 12, 2022
CrossFit – Thu, Oct 13
Metcon (Time)
3 Rounds:
800m Run or 1,000m Row
50 Single DB Box Step-ups
30 Single DB Hang Power Snatch
800m Run or 1,000m Row
50 Single DB Box Step-ups
30 Single DB Hang Power Snatch
DB 50/35 lb switch arms every 5 reps on the hang power snatch
Mobility
2 Rounds of:
1 Minute: frog
1 Minute: pigeon
1 Minute: hamstrings
1 Minute: glutes
1 Minute: rollout
1 Minute: frog
1 Minute: pigeon
1 Minute: hamstrings
1 Minute: glutes
1 Minute: rollout
CrossFit WOD, October 12, 2022
PPLAdmin
October 11, 2022
CrossFit – Wed, Oct 12
Shoulder Press (4-5 set 1-3 reps @ 80-85%)
3 second pause 1 inch off shoulders on the way up.
Metcon (Time)
For Time:
200m Run
200m Row
10 T2B
200m Run
200m Row
10 T2B
RX 7 T2B
Replace the run with 12/9 cal Bike
CrossFit WOD, October 11, 2022
PPLAdmin
October 10, 2022
CrossFit – Tue, Oct 11
Back Squat (4-5 Sets 1-3 Reps @ 80-85%)
3-5 second pause just below parallel.
Metcon (AMRAP – Reps)
On the minute x 15:
Minute 1: 1 Wallball + max burpees
Minute 2: 2 Wallballs + max burpees
Minute 3: 3 Wallballs + max burpees
Minute 4: 4 Wallballs + max burpees
….
Minute 1: 1 Wallball + max burpees
Minute 2: 2 Wallballs + max burpees
Minute 3: 3 Wallballs + max burpees
Minute 4: 4 Wallballs + max burpees
….
Minute 15: 15 Wallballs + max burpees
Wallball: ADV RX 30/20 lbs. RX 20/14 lbs.
Score is total burpee reps….. hit your chest to the floor and extend hips and knees at the top with hands overhead and feet leave the floor just enough for a piece of paper to slide under.
