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11/05/2019

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (3-3-3)Custom MetconB: Metcon (4 Rounds for reps)For max calories/reps: 3 Minutes of Assault Bike Rest 60 seconds 3 Minutes of Wall Ball Shots (20/14 lbs) Rest 60 seconds 3 Minutes of Rowing Rest 60 seconds 3 Minutes of Double-Unders

By |November 4th, 2019|WOD|0 Comments

11/04/2019

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Shoulder Press (3-3-2-2-1-1)MetconC: Helen (Time)3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

By |November 3rd, 2019|WOD|0 Comments

11/2/2019

CrossFit PPG - CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesMetconB: Metcon (3 Rounds for reps)In Teams of Two work through the sections for max reps each round of 7 Minutes with 1 Minute of rest between each section: i: 40 Double Unders 30 Deadlifts (75/55) 20 Hang Snatch (75/55) 10 OHS (75/55) ii: 40 Air Squat [...]

By |November 1st, 2019|WOD|0 Comments

CrossFit Games – 20.4

CrossFit PPG - CrossFitWarm-upA: Athletes Choice - 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconB: Crossfit Games Open 20.4 (Ages 16-54) (Time)For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb [...]

By |October 31st, 2019|WOD|0 Comments

10/31/2019

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Overhead Squat (7-7-7)Custom MetconC: Metcon (Time)Complete the following for time; 25/20 Calorie Air Bike 200M run 20 Deadlifts (135/95 lbs) 200M Run 15 Snatch (95/65 lbs) 200M Run 10 Thrusters (95/65 lbs) 200M Run 5 Chest to Bar Pull Ups / Bar Muscle Ups

By |October 30th, 2019|WOD|0 Comments

10/30/2019

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Jerk + Split Jerk (3-3-2-2-1-1)Custom MetconC: Metcon (3 Rounds for reps)Complete three sets for max reps of; 60 Seconds of Dumbell Box Step Overs (50/35lb DB's & 24/20" box) 60 Seconds of Hand Release Push Ups 60 Seconds of Toe to Bar 60 Seconds of [...]

By |October 29th, 2019|WOD|0 Comments

10/29/2019

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (3-3-3)Custom MetconC: Metcon (Time)Complete three rounds for time of; 10 Hang Squat Cleans (135/95 lbs) 15 Chest to Bar Pull Ups 20 Abmat Situps

By |October 28th, 2019|WOD|0 Comments

10/27/2019

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Power Clean (1.1.1)Complete 3 reps of power clean. Rest 2 to 3 seconds between repsCustom MetconC: Metcon (Time)Complete 5 rounds for time of; 15 Wallball Shots (20/14 lbs) 15 Power Cleans (95/65 lbs)

By |October 26th, 2019|WOD|0 Comments

10/26/2019

CrossFit PPG - CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesMetconB: Metcon (Time)3 rounds for time with a partner, split as needed: 25 Burpee’s 25 Pull up’s 50 Hollow Rock's 25 Wall Balls (20/14/10) 25 Feet 1 arm OH Walking Lunge (50/35/20/15) 50 Double Under's 25 Calories Row/Bike 18 CalCoach Led CooldownC: Mobility & Recovery

By |October 25th, 2019|WOD|0 Comments

CrossFit Games Open – 20.3

CrossFit PPG - CrossFitWarm-upA: Athletes Choice - 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconB: Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk [...]

By |October 24th, 2019|WOD|0 Comments