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03/12/2019

CrossFit PPG - CrossFitA: Coach Led WarmupA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (E3MOM - 15 Minutes)Every 3 minutes, for 15 minutes (5 sets): Back Squat *Set 1 – 4 reps @ 70% *Set 2 – 3 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 88% [...]

By |March 11th, 2019|WOD|0 Comments

03/11/2019

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (4-4-4-4)Custom MetconC: Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes of: 10 Deadlifts (225/155 lbs) 10 Burpees Over the Barbell 10 Chest-to-Bar Pull-Ups

By |March 10th, 2019|WOD|0 Comments

3/9/2019

CrossFit PPG - CrossFitA: Athletes Choice (No Measure)10 MinutesB: Metcon (AMRAP - Rounds and Reps)Teams of Two- 23 Minute AMRAP 30 Hang Power Snatch (75/55) 30 Pull UP/C2B 30 Thrusters (75/55) 15 Sit Ups/15 Hollow Rock 30 Deadlift (75/55) 30 Burpee Over Bar 30 OHS (75/55) 30 Cal Row *anytime in Round

By |March 8th, 2019|WOD|0 Comments

CrossFit Games Open 19.3

CrossFit PPG - CrossFitWarm-upA: Athletes Choice - 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconB: Crossfit Games Open 19.3 (Ages 16-54) (AMRAP - Reps)200-ft. dumbbell overhead lunge 50lb/35lb 50 dumbbell box step-ups 24in/20in 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 minutesC: Crossfit Games Open 19.3 Masters (55+) (AMRAP [...]

By |March 7th, 2019|WOD|0 Comments

03/07/2019

CrossFit PPG - CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesTechnique WODB: Skill WorkTake 10-15 minutes to work with your coaches on any gymnastics skills you’ve been working to master – rope climbs, muscle-ups, pistols, etc….Custom MetconC: Metcon (AMRAP - Rounds)Every minute, on the minute, for 25 minutes (5 sets of each): Minute 1 – 10/7 Calories [...]

By |March 6th, 2019|WOD|0 Comments

03/06/2019

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (E2MOM - 16 Minutes)Every 2 minutes, for 16 minutes (8 sets): Push Press *Set 1 – 3 reps @ 70-74% of 1-RM *Set 2 – 3 reps @ 75-79% *Set 3 – 2 reps @ 80-84% *Set 4 – 2 reps @ 85% *Set [...]

By |March 5th, 2019|WOD|0 Comments

03/05/2019

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingCustom MetconB: Power Clean (E2MOM - 16 Minutes)Every 2 minutes, for 16 minutes (8 sets): Power Clean x 1 rep Build over the course of the 8 sets to today’s heavy.C: Metcon (Time)Complete rounds of 9, 7 and 5 reps for time of: Power Clean (185/135 llbs) [...]

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

03/04/2019

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (5-5-5)Spend 20 Minutes finding a heavish set of 5Custom MetconC: Metcon (Time)3 Rounds for time of: 20 Deadlifts, 155/105 10 Push Jerks, 155/105 Immediately into... 30 Chest-to-bar pull-ups

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

2/2/2019

CrossFit PPG - CrossFitA: Athletes Choice (No Measure)10 MinutesB: Metcon (AMRAP - Rounds and Reps)24 Minute Partner Amrap: 20 Burpee Box Jump Overs 20 DB DeadLift 1 Arm (50/35/25/20) 20 Alternating Wall Balls (20/14/10) 300 M Run Together 20 DB Snatch (50/35/25/20) 20 WB Sit Ups (20/14/10) 20 DB OHS Lunge (50/35/20)C: Mobility & Recovery

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

2019 CrossFIt Games Open – 19.2

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconB: Crossfit Games Open 19.2 (Ages 16-54) (AMRAP - Reps)8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 - 15 @ 135# / 85# *Round 2 - 13 @ 185# / 115# *Round 3 - 11 @ 225# [...]

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