Martin Luther King Jr. Hero WOD

CrossFit PPG – CrossFit“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.”Warm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling,...

1/18/2020

CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesMetconB: Metcon (Time)In Teams of 2 compete through the following for Time: 50 Cal Row 50 Pull Ups 50 Burpees to Target 5 Rope Climbs 50 Front Squats (75/55) 50 Hang Cleans (75/55) 5 Atomic...

01/17/2020

CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Power Snatch x 3 + Overhead Squat x 2 (1-1-1)Custom MetconC: Metcon (AMRAP – Rounds and Reps)In teams of 2, alternating full rounds, complete as many rounds and reps as possible...

12/12/2019

CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (3-3-2-2-1-1)Custom MetconC: Metcon (3 Rounds for time)Every 5 minutes, for 15 minutes (3 sets) for times of: 500 Meter Row 10 Single-Arm Dumbbell Push Press* (left side –...

12/11/2019

CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Custom MetconB: Metcon (AMRAP – Reps)For max reps (or calories): 60 seconds of Concept 2 rower Rest 60 seconds 60...

12/10/2019

CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconWeightliftingB: Deadlift (3-3-3)C: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 8 minutes of: 6 Deadlifts (225/155 lbs) 12 Box Jump-Overs...

12/09/2019

CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (E1.5MOM – 15 Minutes)Every 90 seconds, for 15 minutes (10 sets) of: Snatch x 1.1 (rest 5-7 seconds between singles)Custom MetconC: Metcon (AMRAP – Rounds and...

12/7/19

CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: Metcon (Time)In Teams of Two, cycle through as needed: 100 DU 20 Box Step ups w/ 1 Bell in Rack (50/35/20) 100 Wall Balls (20/14/10) 40 DB Snatch (50/35/20) 1000 Meter Row 60 DB Hang Clean...

12/06/2019

CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (5-5-5)Custom MetconC: Metcon (2 Rounds for reps)In teams of 2, with only one teammate working at a time, complete two sets for reps of; 2 Minutes of Shoulder to Overhead...

12/05/2019

CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (E2MOM – 12 Minutes)Every 2 minutes for 12 Minutes (6 sets): Deadlift x 5 RepsCustom MetconC: Metcon (Time)Complete 5 rounds for time of; 24 Kettle Bell Swings (53/35...