WOD

No WOD available

CrossFit WOD, July 23, 2022

PPLAdmin July 22, 2022

7/23/22

Metcon

Metcon (Time)

Partner WOD:
4 Rounds For Time
1,000m Row
50 Step Ups with one DB
50 Alternating DB Snatches

DB (50/35)

CrossFit WOD, July 22, 2022

PPLAdmin July 21, 2022

7/22/22

Weightlifting

Choose either OHS OR BACK SQUAT

Metcon (5 Rounds for reps)

5×3 FOR TOTAL LOAD
ADV RX OHS
RX BACK SQUAT

Metcon

Choose either Nancy or Nasty Nancy

Nasty Nancy (Time)

5 rounds:
500-m run
15 overhead squats
15 bar-facing burpees

W 125 lb. M 185 lb.

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

CrossFit WOD, July 21, 2022

PPLAdmin July 20, 2022

7/21/22

Metcon

50 Cal Row
50 Cal Bike
1000m Run

Every 2 minutes rest for 2 minutes and stretch or rollout

CrossFit WOD, July 20, 2022

PPLAdmin July 19, 2022

7/20/22

Weightlifting

Metcon (5 Rounds for reps)

Deadlift For Total Load:
Every 2 Minutes x 5
3 Deadlifts (Climbing or Across)

Enter all 5 of the weight you choose for each set separately

Metcon

Metcon (Time)

Partner ADV RX movements
10 rounds
24/18 Cal Bike
20 C2B

Directly into……

10 rounds
250/200m Row
20 Kipping HSPU

Directly into…..

10 rounds
200m Run
20 Wallballs 20 / 14 lb

Cash-Out 200 sit-ups

RX Movements
Pull-ups
Push-ups
Air Squats

CrossFit WOD, July 19, 2022

PPLAdmin July 18, 2022

7/19/22

Gymnastics

Metcon (Time)

5 Rounds
5 Mat Lengths
5 Strict HSPU

SCALING OPTIONS
HSWALKS: 2 Wallwalks OR 10 DB Snatches (5/5)
HSPU: 5 Seated DB press OR barbell or DB Strict press

Metcon

Metcon (Time)

5 Rounds For Time:
400m Run
20 DU
500/400m Row
20 DU

CrossFit WOD, July 18, 2022

PPLAdmin July 17, 2022

7/18/22

Gymnastics

Metcon (AMRAP – Reps)

5 x 5
ADV RX Strict C2B
RX Strict Pull-ups

Metcon

Metcon (AMRAP – Reps)

On the Minute x 15:
3 Power Cleans
3 Front Squats
3 Push Jerks
Max OB Burpees

Barbell:
ADV RX 155 / 105
RX 135 / 95 lb

– Barbell: Loading should not exceed 70% of your 1RM shoulder to overhead. Complex does not need to be completed unbroken but should be completed in 30s or less.

– Burpees: Athletes should have at least 15s to complete as many burpees as they can each minute. I recommend to stop with 5-10s before the start of the next minute.

– Score: Total Burpees

Midline Accessory Work

Metcon

3 Rounds:
30 Second Side Plank (Each Side)
20 Weighted AbMat Sit-Ups
1 Minute Easy Ski

CrossFit WOD, July 16, 2022

PPLAdmin July 15, 2022

7/16/22

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP X 20
Partner WOD
Buy-In 1 mile run
4 Push-ups
4 Wallballs
8 Push-ups
8 Wallballs
12 Push-ups
12 Wallballs
16………..

***Continue to add 4 reps each round until 20 minutes is up. Split Reps and run together.

Wallball 20/14 lbs. to 10/9ft.

CrossFit WOD, July 15, 2022

PPLAdmin July 14, 2022

7/15/22

Gymnastics

Metcon (AMRAP – Reps)

5 sets:
65% of max C2B

Rest 2 minutes between sets

RX Pull-ups

All Kipping not strict unless you would like

Metcon

Metcon (Time)

ADV RX
5 Rounds For Time:
400/300m Row
2 Legless Rope Climbs
10 Squat Snatches 115/85

RX
5 Rounds For Time:
400/300m Row
2 Rope Climbs
10 Power Snatches 95/65

Goal is sub 20 minutes

CrossFit WOD, July 14, 2022

PPLAdmin July 13, 2022

7/14/22

Metcon

5 Rounds
30/20 Calorie Bike
200m Run
10 T2B or V-ups or 10 Star Fish

After each round pick 2 stretches below and hold for 2 min each so you will rest for 4 minutes total

Pigeon
Quad pull
Frog
Couch
Touch your toes (hamstrings)
Scorpion
Childs pose
Cobra

**** No measure today***

CrossFit WOD, July 14, 2022

PPLAdmin July 13, 2022

7/14/22

Metcon

5 Rounds
30/20 Calorie Bike
200m Run
10 T2B or V-ups or 10 Star Fish

After each round pick 2 stretches below and hold for 2 min each so you will rest for 4 minutes total

Pigeon
Quad pull
Frog
Couch
Touch your toes (hamstrings)
Scorpion
Childs pose
Cobra

**** No measure today***

WOD

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