WOD

No WOD available

CrossFit WOD, May 25, 2022

PPLAdmin May 24, 2022

5/25/22

Weightlifting

Front Squat (3 x 2 80% across, then build to heavy single)

Metcon

Metcon (Time)

10 Rounds for Time
200m Run or 250m Row
10 Double DB Lunges in place
10-9-8-7-6-5-4-3-2-1
Double DB S2OH

20 minute time cap
(Score is time. Add 1 sec for every missed rep. Every 100m = 1 Rep)

Note: S2OH decreases by one rep every round.

CrossFit WOD, May 24, 2022

PPLAdmin May 23, 2022

5/24/22

Gymnastics

Metcon

Bar Muscle-Ups

For Quality:

[CHOOSE 1 OF THE FOLLOWING]:
– 25 Bar Muscle-Ups
– 35 Banded Bar Muscle-Ups
– 45 Strict Pull-Ups

Weightlifting

CrossFit WOD, May 24, 2022

PPLAdmin May 23, 2022

5/24/22

Gymnastics

Metcon

Bar Muscle-Ups

For Quality:

[CHOOSE 1 OF THE FOLLOWING]:
– 25 Bar Muscle-Ups
– 35 Banded Bar Muscle-Ups
– 45 Strict Pull-Ups

Weightlifting

CrossFit WOD, May 24, 2022

PPLAdmin May 23, 2022

5/24/22

Gymnastics

Metcon

Bar Muscle-Ups

For Quality:

[CHOOSE 1 OF THE FOLLOWING]:
– 25 Bar Muscle-Ups
– 35 Banded Bar Muscle-Ups
– 45 Strict Pull-Ups

Weightlifting

CrossFit WOD, May 24, 2022

PPLAdmin May 23, 2022

5/24/22

Gymnastics

Metcon

Bar Muscle-Ups

For Quality:

[CHOOSE 1 OF THE FOLLOWING]:
– 25 Bar Muscle-Ups
– 35 Banded Bar Muscle-Ups
– 45 Strict Pull-Ups

Weightlifting

CrossFit WOD, May 23, 2022

PPLAdmin May 22, 2022

5/23/22

Gymnastics

Metcon

Kipping HSPU

For Quality:

[CHOOSE 1 OF THE FOLLOWING]:
– 25 Pararlette HSPU
– 35 Deficit HSPU (Plates 45/25)
– 45 Kipping HSPU
– 25 seated double db strict press (35/20)

Metcon (Time)

Rope Climbs or Pull-ups

For Time:
ADV RX
5-4-3-2-1
Rope Climbs (15ft.)

Rest 1:1

RX
Pull-ups
15 – 12 – 9 – 6 – 3

Rest 1:1

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:
20 Calorie Row
30 Push-ups
40 Sit-ups
50 Air Squats

*Score: Rounds + Reps

CrossFit WOD, May 23, 2022

PPLAdmin May 22, 2022

5/23/22

Gymnastics

Metcon

Kipping HSPU

For Quality:

[CHOOSE 1 OF THE FOLLOWING]:
– 25 Pararlette HSPU
– 35 Deficit HSPU (Plates 45/25)
– 45 Kipping HSPU
– 25 seated double db strict press (35/20)

Metcon (Time)

Rope Climbs or Pull-ups

For Time:
ADV RX
5-4-3-2-1
Rope Climbs (15ft.)

Rest 1:1

RX
Pull-ups
15 – 12 – 9 – 6 – 3

Rest 1:1

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:
20 Calorie Row
30 Push-ups
40 Sit-ups
50 Air Squats

*Score: Rounds + Reps

CrossFit WOD, May 23, 2022

PPLAdmin May 22, 2022

5/23/22

Gymnastics

Metcon

Kipping HSPU

For Quality:

[CHOOSE 1 OF THE FOLLOWING]:
– 25 Pararlette HSPU
– 35 Deficit HSPU (Plates 45/25)
– 45 Kipping HSPU
– 25 seated double db strict press (35/20)

Metcon (Time)

Rope Climbs or Pull-ups

For Time:
ADV RX
5-4-3-2-1
Rope Climbs (15ft.)

Rest 1:1

RX
Pull-ups
15 – 12 – 9 – 6 – 3

Rest 1:1

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:
20 Calorie Row
30 Push-ups
40 Sit-ups
50 Air Squats

*Score: Rounds + Reps

CrossFit WOD, May 21, 2022

PPLAdmin May 20, 2022

5/21/22

Metcon

Metcon (Time)

Partner WOD
3 Rounds:
10 Bar MU
20 HSPU
30 Alternating Pistols
1000m Row

RX air squats

CrossFit WOD, May 20, 2022

PPLAdmin May 19, 2022

5/20/22

Weightlifting

Choose either snatch or clean complex

3 position power snatch (5×1 complex)

– 3 Positions: High hang, hang, from the floor.

Enter heaviest set

3 position power clean (5×1)

-3 position: high hang, hang, from the floor

Enter heaviest set

Metcon

Metcon (Time)

For Time:
1-2-3-4-5-6-7-8-9-10 Burpee Box Jumps
10-9-8-7-6-5-4-3-2-1 OHS

Box: (24"/20)
Barbell:
ADV RX 135 / 95 lb
RX 95/65

WOD

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