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7/24/2017

CrossFit PPG - CrossFitA: Coach Led Warmup (No Measure)B: Weightlifting ((4-4-4-4))Four sets of: Single-Arm Dumbbell Press x 4-6 reps each arm Rest 90 seconds Romanian Deadlift x 6-8 reps @ 30X1 Rest 90 secondsC: Metcon (Time)Five rounds for time of: 400 Meter Run 30 Kettlebell Swings (24/16 kg) 20 Push-Ups

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

“Burpees For The Bear” Tribute WOD

CrossFit PPG - CrossFitCrossFit Lokahi will be hosting a competition/fundraiser in honor of Charlie's Legacy on Saturday July 22, 2017. It will be a 3 Person Team (All Male, All Female a Mixed) event with a total of 3 WOD's. Although many of us at PPG can't attend, we wanted to pay tribute alongside CrossFit [...]

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

07/21/2017

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)B: Deadlift (5-5-5-5)Deadlift x 5 reps Rest 2-3 Minutes between setsCustom MetconC: Metcon (Time)In teams of 2 dividing reps evenly, complete two rounds for time; 10 Push-Ups 20 Thrusters (95/65 lbs) 30 Kettlebell Swings (53/35lbs) 400m Run 30 Kettlebell Swings 20 Thrusters 10 Push-Ups 500m Row

By |July 20th, 2017|WOD|0 Comments

07/20/2017

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean and Jerk (1-1-1-1-1)Take 20 minutes and find today’s 1-RM Clean and Jerk.Custom MetconC: Metcon (Time)For time: 500 Meter Row 50 Kettlebell Swings (53/35 lbs) 50 Wall Balls For Alex! (20/14) 400 Meter Run

By |July 19th, 2017|WOD|0 Comments

07/19/2017

CrossFit PPG - CrossFitWarm-upAthletes Choice (No Measure)10 MinutesMetconB: GOAT EMOM (AMRAP - Rounds)GOAT EMOM Every minute on the minute for 15 minutes (3 sets of each) complete 25-35 seconds of work on the 3 movements that deserve your attention. For example; Minute 1 complete 30 Dubs MInute 2 complete 10 T2B Minute 3 complete 15 [...]

By |July 18th, 2017|WOD|0 Comments

07/18/2017

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Turkish Get Up (3-3-3-3)Four sets of: Turkish Get-Ups x 3 reps each arm Rest 90 seconds 15-20 Hollow Rocks Rest 2-3 minutesCustom MetconC: Metcon (AMRAP - Reps)Every minute, on the minute, for 10 minutes: 8 Alternating Dumbbell Snatches (50/35 lbs) Double-Unders x Max Reps (Score total [...]

By |July 17th, 2017|WOD|0 Comments

07/17/2017

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (5-5-5)Three sets of: Front Squat x 5 reps Rest 90 seconds 10 Donkey Kicks Rest 2-3 minutes https://www.youtube.com/watch?v=V2g5hgLucao&feature=youtu.beCustom MetconC: Metcon (3 Rounds for reps)Complete 3 rounds for reps; Against a 3-minute running clock… Row 500 Meters 135/95 lbs Ground to Overhead x Max reps [...]

By |July 16th, 2017|WOD|0 Comments

Partner Saturday

CrossFit PPG - CrossFitCoach Led Warmup (No Measure)Metcon (AMRAP - Rounds and Reps)Partner WOD: AMRAP 30 30 Double Unders 10 Walking lunges (quick count) 5 pull ups At the compleation of every 10 rounds, the partners must take a 45# barbell for a 400m run. One or both can carry the bar, but it must [...]

By |July 14th, 2017|WOD|0 Comments

Partner Saturday

CrossFit PPG - CrossFitCoach Led Warmup (No Measure)

By |July 14th, 2017|WOD|0 Comments

07/14/2017

CrossFit PPG - CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Hang Clean (3-3-2-2-1-1)Spend 15-20 minutes to find today's 1RMCustom MetconC: Metcon (2 Rounds for reps)In teams of 2 alternating full rounds, complete as many rounds and reps as possible in 9 minutes of; 12 Calorie Row 6 Burpees over the Rower **** REST 4 Minutes **** Alternating [...]

By |July 13th, 2017|WOD|0 Comments