WOD

No WOD available

CrossFit WOD, March 9, 2022

PPLAdmin March 8, 2022

3/9/22

Gymnastics

Metcon (AMRAP – Reps)

Bar Muscle-Ups

3 x AMRAP 3:
Bar Muscle-Ups

Rest 2:00 Between AMRAP’s

Scaled
Calorie Bike

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:
1 Ring Muscle-Up
15 Wallballs 20 / 14 lb to 10/9ft.
2 Ring Muscle-Ups
15 Wallballs 20 / 14 lb to 10/9ft.
3 Ring Muscle-Ups
15 Wallballs 20 / 14 lb to 10/9ft.
…
[Add 1 Ring Muscle-Up Each Round]

RX Bar MU

Extra Gymnastics Work

Metcon (AMRAP – Reps)

Handstand Walk

6 Sets:
1:00 Max Distance Handstand Walk
1:00 Rest

Every 6ft (1 mat length) is 1 rep

CrossFit WOD, March 8, 2022

PPLAdmin March 7, 2022

3/8/22

Gymnastics

Metcon (Time)

Kipping Deficit Handstand Push-Ups

For Time:
30 Kipping Deficit HSPU (45/25lb plate)

RX no deficit
Scaled 30 S2OH for time (135/95)

Metcon

Metcon (Time)

For Time:
100 DU
80/60 Calorie Bike
60 Box Jump Overs (24"/20")
40 Double Dumbbell Push Jerks 50 / 35 lb’s
200 Meter Farmer’s Carry 50 / 35 lb’s

CrossFit WOD, March 7, 2022

PPLAdmin March 6, 2022

3/7/21

Gymnastics

Metcon (AMRAP – Reps)

Ring Muscle-Ups

3 x AMRAP 3:
Ring Muscle-Ups

Rest 2:00 Between AMRAP’s

Metcon

Metcon (Time)

AMRAP 10:
21 Deadlifts
15 T2B
9 Power Snatches

Barbell: 115 / 85 lb

Extra Gymnastics Work

Metcon (AMRAP – Reps)

Chest To Bar Pull-Up Conditioning

On the 2:00 x 5 Sets:
1 Unbroken Set of Chest to Bar Pull-ups
Recovery Row With Remaining Time

CrossFit WOD, March 5, 2022

PPLAdmin March 4, 2022

3/5/22

Metcon

Metcon (Time)

Partner WOD
5 Rounds:
200 m Run
50/30 Calorie Bike
30 T2B
50/30 Cal Row

CrossFit WOD, March 4, 2022

PPLAdmin March 3, 2022

3/4/22

Everyone come to Friday night Lights for week two of the CrossFit Open. Workout and support your community. Start time is between 4 – 4:30PM. We’ll pick teams like we did last week.

Metcon

CrossFit Games Open 22.2 RX (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes

F: 155-lb Barbell
M: 225-lb Barbell

CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes

F: 95-lb Barbell, may step over on burpees
M: 135-lb Barbell, may step over on burpees

CrossFit Games Open 22.2 Teens RX (Ages 14-15) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes

F: 95-lb Barbell
M: 135-lb Barbell

CrossFit Games Open 22.2 Masters RX (Ages 55+) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes

F: 125-lb Barbell
M: 185-lb Barbell

CrossFit Games Open 22.2 Masters Scaled (Ages 55+) (Time)

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes

F: 85-lb barbell, may step over on burpees
M: 115-lb Barbell, may step over on burpees

CrossFit WOD, March 3, 2022

PPLAdmin March 2, 2022

3/3/22

Anyone want to sign up for Male Scaled at BOTL V. A guy from Kiliabs guy needs a partner……CrossFit Mint Hill.

CrossFit WOD, March 2, 2022

PPLAdmin March 1, 2022

3/2/22

Gymnastics

Metcon (AMRAP – Reps)

2 x AMRAP 4:
Bar Muscle-Ups

Rest 4:00 Between AMRAP’s

If you do not want to do more pull-ups pick a skill and work on it for 12 minutes.

Metcon

Metcon (AMRAP – Reps)

AMRAP 2-2-2-3:
2 Rope Climbs (15ft.)
10/7 Calorie Echo Bike
Max Overhead Squats 95 / 65 lb

Rest 1:00 Between AMRAPs

CrossFit WOD, March 1, 2022

PPLAdmin February 28, 2022

3/1/22

Gymnastics

Metcon (Time)

For Time:
30 Strict HSPU

Based off your unbroken set of strict HSPU when fresh, complete the variation that best fits you:

1) 5+ Reps: Strict HSPU
2) 2-4 Reps: Strict HSPU With 1 AbMat
3) 1 Rep Or Less: HSPU Negatives (3s Negative)

Metcon

Metcon (Time)

For Time [35 Minute Cap]:
50 Shoulder to Overhead 155 / 105 lb
3,000 Meter Row
100 Burpee Box Jumps (24"/20")

*Partition However You’d Like

CrossFit WOD, February 28, 2022

PPLAdmin February 27, 2022

2/28/22

Gymnastics

Metcon (AMRAP – Reps)

2 x AMRAP 4:
Ring Muscle-Ups

Rest 4:00 Between AMRAP’s

RX C2B

Metcon

Metcon (Time)

3 Rounds For Time:
10 Deadlifts 275 / 185 lb
20 Pull-ups
50 DU

CrossFit WOD, February 26, 2022

PPLAdmin February 25, 2022

2/26/22

Metcon

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