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4/27/2018

CrossFit PPG - CrossFitA: Coach Led Warmup (No Measure)B: Bench Press (10-10-10-10)Four sets for max reps of: 45 seconds of Bench Press (choose a weight you can handle for 8-10 unbroken reps)C: Metcon (Time)Patner: Split work Evenly/Run Together 1000 Meter Row 100 Double-Unders 400 Meter Run 40 Push Presses (115/75 lbs) 400 Meter Run

By |April 21st, 2018|WOD|0 Comments

4/23/2018

CrossFit PPG - CrossFitA: Coach Led Warmup (No Measure)B: Weighted Pull-ups (5-4-3-2-1)B: Weighted Pull-ups (5-4-3-2-1)C: Metcon (Time)For time: 500 meter row 25 pull ups 25 burpees 500 meter row 25 burpees 25 pull ups 500 meter row

By |April 21st, 2018|WOD|0 Comments

4/24/28

CrossFit PPG - CrossFitA: Coach Led Warmup (No Measure)B: Back SquatEvery 3 minutes, for 15 minutes (5 sets) of: Back Squat x 6 reps *Sets 1-4 – 6 reps @ 75-82% *Set 5 – Max Reps @ 80%C: Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 12 minutes of: [...]

By |April 21st, 2018|WOD|0 Comments

4/25/18

CrossFit PPG - CrossFitA: Coach Led Warmup (No Measure)B: Metcon (6 Rounds for time)Every 5 minutes, for 30 minutes (6 sets) for times: Run 400 Meters 8 Strict Pull-Ups 12 Toes to Bar 16 Push-UpsC: Metcon (No Measure)Every 90 seconds, for 12 minutes (2 sets of each): Station 1 – 60 seconds of Reverse Snow [...]

By |April 21st, 2018|WOD|0 Comments

4/26/2018

CrossFit PPG - CrossFitA: Coach Led Warmup (No Measure)B: Hang CleanFor the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor. Every Minute on the Minute, for 6 minutes (6 sets): High Hang Clean [...]

By |April 21st, 2018|WOD|0 Comments

Spring 18 Week 1

CrossFit PPG - YouthFitA: Coach Led Warmup (No Measure)B: Front Squat (7-7-7-7)Develop the Air Squat with the raised plate skill exercise and move to Front Squat From the RackC: Metcon (AMRAP - Rounds and Reps)7 Min AMRAP 7 Front Squats (no weight) 10M Bear Crawl 7 Wall Ball Jump Overs 10M Side ShuffleD: Mobility & [...]

By |April 18th, 2018|WOD|0 Comments

Baby Mama Madeline!

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (Time)Baby Murray Metcon In teams of two, alternating movements, complete 5 rounds for time of: Cash in: 800m Run 40 Dubs 9 wallballs 9 OHW Lunges (25/45 lb plate) 9 pushups 9 air squats 9 wall ball sit ups 40 Mountain Climbers Cash out: [...]

By |April 16th, 2018|WOD|0 Comments

04/20/2018

CrossFit PPG - CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesTechnique WODB: Handstand Push-ups (1-1-1)~ Spend 10 Minutes working this skill or progressionsCustom MetconC:P: Metcon (Time)In teams of two, alternating each movement, complete eight rounds for time of: 500/400 Meter Row 10 Overhead Squats (115/80 lbs) 10 Burpee Box Jump-Overs (24″/20″)C:S: Metcon (Time)Complete 4 rounds for time [...]

By |April 16th, 2018|WOD|0 Comments

Saturday 4.14.18

CrossFit PPG - CrossFitA: Coach Led Warmup (No Measure)B: Metcon (AMRAP - Rounds and Reps)23 Min AMRAP In teams of two work through the rounds, splitting reps as needed: Run 800 M Together 10 Pull UPs 20 Push UPs 30 Air Squats 10 T2B/Knee UPs 20 WoManMakers (50/35) 30 DB Air Squat (50/35) Run 400 [...]

By |April 13th, 2018|WOD|0 Comments

04/19/2018

CrossFit PPG - CrossFitWarm-upWeightliftingA: Coach Led Warmup (No Measure)B: Push Jerk (4-4-3-3-2-2)Build up to a heavy doubleCustom MetconC: Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 12 minutes of: 4 Chest to Bar pull Ups 8 Toes to Bar 12 Shoulder to Overhead (95/65 lbs)~ Rx+ = 4 Bar [...]

By |April 13th, 2018|WOD|0 Comments