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10/24/2019

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Shoulder to Overhead (3-3-2-2-1-1)This may be a Shoulder Press, Push Press, Push Jerk, or Split JerkCustom MetconC: Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 15 minutes of: 40 Double-Unders 20 Shoulder to OH (95/65 lbs) 10 Chest-to-Bar Pull-Ups

By |October 23rd, 2019|WOD|0 Comments

10/23/2019

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (5-5-5)Custom MetconC: Metcon (Time)Complete the following for time; 800 Meter Run 60 Air Squats 45 Kettlebell Swings (53/35 lbs) 30 Front-Racked Kettlebell Walking Lunges (switch arms as you wish) 45 Kettlebell Swings 60 Air Squats • Must use medball to squat to target

By |October 22nd, 2019|WOD|0 Comments

10/22/2019

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)Technique WODB: Rope Climb (1-1-1)Work the skill.... modified from floor, rope climb, legless rope climbCustom MetconC: Metcon (10 Rounds for time)Complete 10 intervals, each for time of; 1 Rope Climb, 15 ft. 10 Burpees 15/10 Calories, Rowing *Rest no more than 3 minutes between each

By |October 21st, 2019|WOD|0 Comments

10/21/2019

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconWeightliftingB: Snatch (E2MOM - 12 Minutes (6 sets))Every 2 minutes, for 12 minutes (6sets): Snatch from 2″ Below the Knee x 1 rep (pause for 2-3 seconds at 2″ below the knee, then snatch) Suggested loading by set (by % of 1-RM Snatch): 55, 60, 65, [...]

By |October 20th, 2019|WOD|0 Comments

10/19/2019

CrossFit PPG - CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesMetconB: Metcon (4 Rounds for reps)Teams of 2 complete the following stations and split reps evenly for as many reps as possible for each: *Each Station is 5 minutes* *No rest between stations* Station 1: 20 Cal Row 30 KB Swings (53/35/16) Station 2: 20 Ring Dips/Box [...]

By |October 18th, 2019|WOD|0 Comments

CrossFit Games Open – 20.2

CrossFit PPG - CrossFitWarm-upA: Athletes Choice - 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconB: Crossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbellsC: Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP - [...]

By |October 17th, 2019|WOD|0 Comments

CrossFit Games Open – 20.2

CrossFit PPG - CrossFitWarm-upA: Athletes Choice - 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Metcon

By |October 17th, 2019|WOD|0 Comments

10/17/2019

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: "Pick your Poison" (1-1-1)Choose a lift you need to work on...you have 20 minutes to master the techniqueCustom MetconC: Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders 10 Alternating Dumbbell Snatch + 2 Alternating Reverse [...]

By |October 16th, 2019|WOD|0 Comments

10/16/2019

CrossFit PPG - CrossFitWarm-upAthletes Choice - 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Custom MetconB: Metcon (Time)Complete the following for time; 1200 Meter Run 40 Burpees to Target (touch your pull-up bar) 20 Pull-Ups 800 Meter Run 20 Burpees to Target 15 Pull-Ups 400 Meter Run 10 Burpees to Target 10 [...]

By |October 15th, 2019|WOD|0 Comments

10/15/2019

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Power Clean (1.1.1)Every 2 minutes, for 16 minutes (8 sets) of: Power Clean x 1.1.1 (rest 4-5 seconds between singles) Suggested loading by set (by %): 60, 65, 70, 75, 80, 82, 84, 86Custom MetconC: Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps [...]

By |October 14th, 2019|WOD|0 Comments