WOD

/WOD

05/25/2017

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (5-5-3-3-1-1)Spend 20 minutes to find today's 1 RMCustom MetconC: Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 10 minutes of: 5 Burpee Pull-Ups 10 Kettlebell Swings (53/35 lbs) 20 Wall Ball Shots (20/14 lbs)

By |May 24th, 2017|WOD|0 Comments

05/24/2017

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconC: Metcon (4 Rounds for reps)Against a 4-minute running clock, perform the following for max reps: Run 400 Meters Hand Release Push-Ups x Max Reps Rest exactly 4 minutes, and then . . . Complete as many rounds and reps as possible in 4 minutes of: [...]

By |May 23rd, 2017|WOD|0 Comments

05/23/2017

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Split Jerk (1-1-1-1-1)Take 15-20 minutes to build to today’s heavy 1 repCustom MetconC: Metcon (4 Rounds for reps)Four sets for max reps of shoulder to overhead against a 2-minute running clock, with 2 minutes of rest between sets: Run 200 Meters Shoulder to Overhead (115/75 lbs)

By |May 22nd, 2017|WOD|0 Comments

05/22/2017

CrossFit PPG - CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Snatch + Overhead Squat x 3Five sets of: Snatch + Overhead Squat x 3 reps Rest 2 -3 minutes between sets.Custom MetconC: Metcon (3 Rounds for reps)Against a 4-minute running clock, with 4-minutes rest between sets, complete three sets of the following for max reps of pull-ups: [...]

By |May 21st, 2017|WOD|0 Comments

Cinco de Mayo Partner Wod

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (Time)In teams of 2, complete 2 rounds of the following for time; 400m Run (together) 100 Kettlebell Swings (53/35 lbs) 100 Overhead Squats (45#/35#/15#/PVC) 100 Situps 100 Double Unders* As a team you will run the 400m. * Only one person may work at [...]

By |May 4th, 2017|WOD|0 Comments

05/04/2017

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean and Jerk (1-1-1-1-1)Take approximately 20 minutes to build to a heavy Clean & JerkMetconCustom MetconC: Metcon (Time)AGOQ Workout 3 - CrossFit Games Qualifier 2017 21-15-9 reps for time of: Shoulder-to-overheads, 135 lb. Chest-to-bar pull-ups

By |May 3rd, 2017|WOD|0 Comments

05/03/2017

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (6-6-6-6)Four sets of: Back Squat x 6 reps Rest 90 seconds Wall Slides x 5 reps Rest 2-3 minutesCustom MetconC: Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 12 minutes of: 10 Burpees 20 Meters of Walking Lunges [...]

By |May 2nd, 2017|WOD|0 Comments

05/02/2017

CrossFit PPG - CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Snatch Balance (5-5-3-3-1-1)Spend approximately 20 inutes to find today's 1RMCustom MetconC: Metcon (Time)Three rounds for time of: 10 Handstand Push-Ups 20 Pull-Ups 400 Meter Run

By |May 1st, 2017|WOD|0 Comments

05/01/2017

CrossFit PPG - CrossFit"The Kettlebell Swing isn't a low back exercise" http://www.crossfitinvictus.com/blog/kettlebell-swing-isnt-low-back-exercise/Warm-upA: Coach Led Warmup (No Measure)WeightliftingB: Thruster (3-3-2-2-1-1)Spend 15-20 minutes to find today's 1RMCustom MetconC: Metcon (3 Rounds for time)Three sets for times of: 250 Meter Row 20 Wall Ball Shots (20/14 lbs) 20 Kettlebell Swings (53/35 lbs) Rest 3 minutes

By |April 30th, 2017|WOD|0 Comments

Saturday Partner

CrossFit PPG - CrossFitMetcon (Time)For time 200m run (each) 50 SDHP (75/55) 50 power snatches (75/55) 50 push-ups 50 push press (75/55) 400m KB Farmer Carry (53/35 switch weight halfway) 50 box jumps (24/20) 50 knees to elbows 50 wall balls (20/14) 50 double-unders 200m run (each) One partner works one rests. Split reps as [...]

By |April 28th, 2017|WOD|0 Comments