WOD
No WOD available
CrossFit WOD, May 6, 2022
PPLAdmin
May 5, 2022
5/6/22
Weightlifting
Squat Clean (6 x 2 climbing)
Metcon
Metcon (Time)
Partner WOD
3 Rounds:
20 Cleans 115 / 85 lb
20 Bar-Facing Burpees
800m Run
3 Rounds:
20 Cleans 115 / 85 lb
20 Bar-Facing Burpees
800m Run
Directly Into…
2 Rounds:
20 Cleans 135 / 95 lb
20 Bar-Facing Burpees
400m Run
Directly Into…
1 Rounds:
20 Cleans 155 / 105 lb
20 Bar-Facing Burpees
200m Run
CrossFit WOD, April 1, 2022
PPLAdmin
March 31, 2022
4/1/22
Metcon
Metcon (Time)
ADV RX
5 Rounds For Time:
25 T2B
50 DU
15-12-9-6-3 Snatches 115 / 85 lb
5 Rounds For Time:
25 T2B
50 DU
15-12-9-6-3 Snatches 115 / 85 lb
RX
5 Rounds For Time
20 T2B
30 DU
15-12-9-6-3 Snatches 95/65
Scale snatches with less Weight or Cleans
Scale T2B with knee ups or any core movement
CrossFit WOD, March 31, 2022
PPLAdmin
March 30, 2022
3/31/22
Metcon
Metcon (Time)
Run or Row
2 Rounds
400m Fast
Rest 1:00
300m Fast
Rest 1:00
200m Fast
Rest 3:00
2 Rounds
400m Fast
Rest 1:00
300m Fast
Rest 1:00
200m Fast
Rest 3:00
CrossFit WOD, March 30, 2022
PPLAdmin
March 29, 2022
3/30/22
Weightlifting
Back Squat (Weight)
Metcon
Metcon (3 Rounds for reps)
On the Minute x 9:
6 Double DB Front Squats 50 / 35 lb’s
Max Devil’s Presses 50 / 35 lb’s
6 Double DB Front Squats 50 / 35 lb’s
Max Devil’s Presses 50 / 35 lb’s
[Rest 3 Minutes]
AMRAP 6:
Max Bike Calories
[Rest 3 Minutes]
On the Minute x 9:
6 Box Jumps (30"/24")
Max Rope Climbs
Score will be reps on Devils press, bike & rope climbs
Scale Rope Climbs with C2B
Extra Gymnastics Work
Metcon (Time)
3 Rounds For Time:
16 Mats Handstand Walk
40-30-20 Alternating Pistols
16 Mats Handstand Walk
40-30-20 Alternating Pistols
CrossFit WOD, March 29, 2022
PPLAdmin
March 28, 2022
3/29/22
Weightlifting
Push Jerk (Weight)
Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
Metcon
Metcon (Time)
ADV RX
18-15-12
Calorie Row
Push Jerks 155 / 105 lb
400m Run
Deficit HSPU (45/25lb plate)
18-15-12
Calorie Row
Push Jerks 155 / 105 lb
400m Run
Deficit HSPU (45/25lb plate)
RX
"Feel The Rhythm"
27-21-15-9:
Calorie Row
Push Jerks 135 / 95 lb
400m Run
CrossFit WOD, March 28, 2022
PPLAdmin
March 27, 2022
3/28/22
Weightlifting
Power Snatch OR Power Clean
Power Snatch (Weight)
Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
Power Clean (Weight)
Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
Metcon
Metcon (Time)
2 Rounds For Time:
10 Bar Muscle-ups
20 Bar-Facing Burpees
30 Deadlifts 225 / 155 lb
40 Wallballs 30 / 20 lb to 10/9ft.
10 Bar Muscle-ups
20 Bar-Facing Burpees
30 Deadlifts 225 / 155 lb
40 Wallballs 30 / 20 lb to 10/9ft.
RX C2B
CrossFit WOD, March 26, 2022
PPLAdmin
March 25, 2022
3/26/22
Metcon
Metcon (AMRAP – Rounds)
Partner
WOD5
Rounds For Time:
200 Meter Run
30 Box Jumps (24"/20")
30 Wallballs 20 / 14 lb to 10/9ft.
WOD5
Rounds For Time:
200 Meter Run
30 Box Jumps (24"/20")
30 Wallballs 20 / 14 lb to 10/9ft.
*Repeat from 9.28.2019
CrossFit WOD, March 24, 2022
PPLAdmin
March 23, 2022
3/24/22
Metcon
Metcon (Time)
5 Rounds:
5 Muscle Snatch
5 Bicep curls
200m Run
10 hollow rocks
10 situps
5 Muscle Snatch
5 Bicep curls
200m Run
10 hollow rocks
10 situps
CrossFit WOD, March 23, 2022
PPLAdmin
March 22, 2022
3/23/22
Weightlifting
Overhead Squat (Weight)
Build to Heavy Set of 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5
Metcon
Metcon (Time)
For Time:
100 Lateral Burpees Over Rower
100 Lateral Burpees Over Rower
Every 2 Minutes [Starting @ 0:00]:
250 Meter Row
Time Cap: 30 Minutes
Then…
1×5 @ 90% of Heavy 5
1×5 @ 80% of Heavy 5