WOD
No WOD available
CrossFit WOD, February 24, 2022
PPLAdmin
February 23, 2022
2/24/22
Metcon
Metcon (AMRAP – Reps)
Goat Day
EMOM X 20
EMOM X 20
MINUTE 1: Movement 1
MINUTE 2: Movement 2
Choose 2 movements to work on
CrossFit WOD, February 23, 2022
PPLAdmin
February 22, 2022
2/23/22
Gymnastics
Bar Muscle-ups (1 set max reops)
if your max set is less than 5 reps rest 5 minutes then complete max reps with a band
Metcon
Metcon (Time)
For Time [12 Minute Time Cap]:
10 Front Squats + 1 Push Jerk
9 Front Squats + 2 Push Jerks
8 Front Squats + 3 Push Jerks
7 Front Squats + 4 Push Jerks
6 Front Squats + 5 Push Jerks
5 Front Squats + 6 Push Jerks
4 Front Squats + 7 Push Jerks
3 Front Squats + 8 Push Jerks
2 Front Squats + 9 Push Jerks
1 Front Squat + 10 Push Jerks
10 Front Squats + 1 Push Jerk
9 Front Squats + 2 Push Jerks
8 Front Squats + 3 Push Jerks
7 Front Squats + 4 Push Jerks
6 Front Squats + 5 Push Jerks
5 Front Squats + 6 Push Jerks
4 Front Squats + 7 Push Jerks
3 Front Squats + 8 Push Jerks
2 Front Squats + 9 Push Jerks
1 Front Squat + 10 Push Jerks
Barbell: 95 / 65 lb
Add reps to time
CrossFit WOD, February 22, 2022
PPLAdmin
February 21, 2022
2/22/22
Gymnastics
Strict HSPU (AMRAP – Reps)
Max Strict HSUP
no resting on your head. If you max set ends up less than 5 rest 5 minutes and repeat with a 5 inch riser.
Metcon
Metcon (Time)
10 Rounds
250m Row or 200m Run
30 DU
10 Burpees to a target
250m Row or 200m Run
30 DU
10 Burpees to a target
Time Cap: 30 minutes
CrossFit WOD, February 19, 2022
PPLAdmin
February 18, 2022
2/9/22
Metcon
Metcon (Time)
Partner WOD
4 Rounds For Time:
200m Run
400m Row
20 double DB squats 50/35
30 HSPU
4 Rounds For Time:
200m Run
400m Row
20 double DB squats 50/35
30 HSPU
RX no HSPU……DB Push Press 50/35
CrossFit WOD, February 18, 2022
PPLAdmin
February 17, 2022
2/18/22
Weightlifting
Pick snatch or clean
Squat Snatch (Weight)
5 Sets For Quality:
3 Tall Snatches
3 Tall Snatches
Build To 1RM Snatch
Rest 1-3 Minutes Between Sets.
Squat Clean (Weight)
5×3 Tall clean
Build to a 1RM Squat Clean
Metcon
Open Test (Time)
AMRAPx20min:
50 WB
50 DU
40 Box Jumps (24/20)
40 T2B
30 C2B
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatch (145/100)
10 Muscle-Ups
50 WB
50 DU
40 Box Jumps (24/20)
40 T2B
30 C2B
30 Burpees
20 Power Cleans (145/100)
20 Jerks (145/100)
10 Power Snatch (145/100)
10 Muscle-Ups
CrossFit WOD, February 17, 2022
PPLAdmin
February 16, 2022
2/17/22
Metcon
Metcon (Time)
Accumulate 3:00 Hanging From the rig
Every Break: 50m Double KB Farmer’s Carry 32/24kg
Gymnastics
Metcon (AMRAP – Reps)
[5 Rounds]
AMRAP 1:
Max Distance Handstand Walk
AMRAP 1:
Max Distance Handstand Walk
Rest 1:00 Between Rounds.
Every mat is a rep
RX Wallwalks
Metcon
Metcon (Time)
100 Calories Any Machine
CrossFit WOD, February 15, 2022
PPLAdmin
February 14, 2022
2/15/22
Weightlifting
Shoulder Press (Weight)
All Sets Based Off 1RM Strict Press
1 Set of 5 @ 50%
1 Set of 3 60%
1 Set of 2 @ 70%
1 Set of 1 @ 75%
1 Set of 1 @ 85%
1 Set of Max Reps @ 90%
1 Set of 5 @ 50%
1 Set of 3 60%
1 Set of 2 @ 70%
1 Set of 1 @ 75%
1 Set of 1 @ 85%
1 Set of Max Reps @ 90%
Rest 1-3 Minutes Between Sets.
Metcon
Metcon (Time)
Partner WOD
For Time:
1,000m Row
60 Ring Push-ups
1,500m Row
40 Ring Push-ups
2,000m Row
20 Ring Push-ups
3,000m Row
10 Ring Push-ups
For Time:
1,000m Row
60 Ring Push-ups
1,500m Row
40 Ring Push-ups
2,000m Row
20 Ring Push-ups
3,000m Row
10 Ring Push-ups
RX push-ups
CrossFit WOD, February 14, 2022
PPLAdmin
February 13, 2022
2/14/22
Happy Valentines Day to all our CFA peeps. We love you!
Weightlifting
Back Squat (Weight)
All Percentages Based Off 1RM Back Squat:
1 Set of 1 @ 70%
1 Set of 1 @80%
4 Sets of 3 @ 85%
1 Set of 3+ @ 85%
1 Set of 1 @ 70%
1 Set of 1 @80%
4 Sets of 3 @ 85%
1 Set of 3+ @ 85%
Rest 1-3 Minutes Between All Sets.
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Thrusters, 95# / 65#
Pull-ups
🙁
Extra Gymnastics Work
Metcon (AMRAP – Reps)
5 Sets:
95% of Max Bar Muscle-Ups
95% of Max Bar Muscle-Ups
Rest 1-2 Minutes Between Sets
Modify with
C2B or Pull-ups or ring rows or banded pull-ups
