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01/08/2018

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (6x3 EMOM @ 70%)Warm up to a heavy set of three and then every minute on the minute for 6 minutes, complete 3 Deadlifts at 70% of your 1 Rep Max.Custom MetconC: Metcon (Time)Complete 4 rounds for time of; 30 Double Unders 15 Deadlifts (185/125 [...]

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

01/07/2018

CrossFit PPG - CrossFitOver the next 7 weeks the programming will shift a little as we are going to spend a lot of time seeking out and programming WODS that will translate well for the Open and prepare us to succeed as much as possible. It will place a heavy emphasis on the types of [...]

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

1/5/2019

CrossFit PPG - CrossFitA: Athletes Choice (No Measure)10 MinutesB: Metcon (Time)In teams of 2 alternating full rounds, complete the following for time; 4 Full rounds each: 5 T2B 5 Burpee (over the DB) 10 Goblet Squat (50/35/20) Rest 1 Minute 4 Full Rounds each (Bring the DB outside / MUST be placed on the ground): [...]

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

01/04/2019

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:P: Metcon (AMRAP - Rounds and Reps)In teams of two, complete as many rounds and reps as possible in 21 minutes of; 60 Calorie Row 50 Sit Ups [...]

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

01/03/2019

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Seated Strict Press (3-3-3)Strict press starting in the front rack position. Sit in an unsupported position, no chair backing, i.e. on a benchCustom MetconC: Flight Simulator (Time)Complete the following for time; 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Double-Unders *** TIME CAP 20:00 MINUTES ***The pyramid rep scheme ascends from 5 [...]

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

Benchmark Bonanza

CrossFit PPG - CrossFitWarm-upWeightliftingCoach Led Warmup (No Measure)B: Snatch + Overhead Squat x 3 (1-1-1)Five sets of: Snatch + Overhead Squat x 3 reps Rest 2 -3 minutes between sets.MetconC: Isabel (Time)For Time: 30 Snatches, 135# / 95#

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

HAPPY NEW YEAR!!!!

CrossFit PPG - CrossFitToday is the first blank page of a 365 page book. Write a good one.Warm-upA: Athletes Choice - 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Custom MetconB: Metcon (2 Rounds for reps)Cheers to 2019!!! Here’s to ‘365’ Days of Fitness, Fun, and Family In teams of 2, complete [...]

By |December 31st, 2018|WOD|0 Comments

12/31/2018

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Hang Clean (3-3-2-2-1-1)~ This is full SQUAT clean todayCustom MetconC: Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 14 minutes of; 10 Hang Cleans (135/95 lbs) 10 Shoulder to Overhead 10 Box Jump Overs (24/20 ins)

By |December 30th, 2018|WOD|0 Comments

12/29/2018

CrossFit PPG - CrossFitA: Athletes Choice (No Measure)10 MinutesB: Metcon (3 Rounds for reps)Partner City of 2: Alternate movements and stations can go in any order 6 Minute rounds, Rest 2 minutes between rounds I: 12 Wall Ball (20/14) 10 DB Snatch (50/35) 8 T2B II: 12 Lunges with 1 DB in front rack (50/35) [...]

By |December 28th, 2018|WOD|0 Comments

12/28/2018

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 20 minutes of; 30 Double Unders 10 Pull Ups 10 Push Press (95/65 lbs) #linchpin

By |December 27th, 2018|WOD|0 Comments