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05/06/2019

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (1-1-1-1-1)Custom MetconC: Metcon (Time)Complete 3 round for time of; 400m Run 8 Front Squats* Barbell originates from the ground – no racks.* Suggested weight is 70% of your 1 RM Max

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

5/4/2019

CrossFit PPG - CrossFitA: Athletes Choice (No Measure)10 MinutesB: Metcon (3 Rounds for reps)In teams of two complete full rounds for 7 minute AMRepsAPS with 2 minutes of rest between each section: A: 12 Power Snatch (75/55) 24 DU B: 12 Front Squat (75/55) 6 DB Burpees (35/20/10) C: 12 Deadlifts (75/55) 6 Toe To [...]

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

05/03/2019

CrossFit PPG - CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeightliftingB: "Pick your Poison" (1-1-1)Choose a lift you need to work on...you have 20 minutes to master the techniqueCustom MetconC: Metcon (2 Rounds for reps)In teams of 2, complete the following for reps; A. Alternating full rounds, complete as many reps as possible in 9 minutes of: [...]

By |May 2nd, 2019|WOD|0 Comments

05/02/2019

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Hang Power Clean (3-3-2-2-1-1)Custom MetconC: Metcon (3 Rounds for reps)Three sets for max reps of: 60 seconds of Dumbbell Box Step-Overs (50/35 lb DBs; 24″/20″) 60 seconds of Push-Ups 60 seconds of KB Swings (53/35 lbs) 60 seconds of Pull-Ups Rest 60 secondsRx+ ~ Handstand Push [...]

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

05/01/2019

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Shoulder Press (1-1-1-1-1)Custom MetconC: Push Jerk (1-1-1-1-1)D: Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders 10 Alternating Dumbbell Snatch (50/35 lbs)

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

Tribute Tuesday

CrossFit PPG - CrossFitIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq.Warm-upA: Athletes Choice - 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconB: Badger (Time)Three Rounds for time of: 30 'Squat' Cleans, 95# 30 Pull-ups Run 800 metersIn honor of Navy [...]

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

04/29/2019

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Overhead Squat (3-3-3)Custom MetconC: Metcon (2 Rounds for time)Two sets for times of: 50 Calories of Rowing 50 Wall Ball Shots (20/14 lbs) Rest 5 minutes Note times for both sets.

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

4/27/2019

CrossFit PPG - CrossFitA: Athletes Choice (No Measure)10 MinutesB: Metcon (AMRAP - Rounds and Reps)In a 25 Minute AMRAP complete the following with a Partner and split as needed. Run 600 M 30 DB Alt. Snatch (50/35/20) 30 PullUps 20 Front Rack Lunge (50/35/20) 1 bell 20 Burpees 30 Wall Balls (20/14/10) 30 KB (53/35/20) [...]

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

04/26/2019

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (3-3-3)Custom MetconC: Metcon (AMRAP - Rounds and Reps)In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 18 minutes of; 4 Shoulder to Overhead 8 Hang Clean 16 ABmat Situps *After every 4 rounds completed, the partners will [...]

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

04/25/2019

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (5-5-5)Custom MetconC: Metcon (Time)For time: 40/30 Calories of Assault Bike 40 Burpee Pull-Ups (pull-up bar 6-10″ above standing reach)

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