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02/21/2018

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (1-1-1-1-1)Work up to a heavyish 1RMMetconC: Christine (Time)3 Rounds for time: 500m Row 12 Deadlifts, bodyweight 21 Box Jumps, 20"

By |February 20th, 2018|WOD|0 Comments

02/20/2018

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Skills & Drills (Hang Squat Snatch - No measure)This time will be used to work the technique and skill to achieve perfection in movement, dynamics, and efficiency. Stay at or under 60% of your 1RM for the duration of this session.C: Hang Squat Snatch (1-1-1-1-1)Work up [...]

By |February 19th, 2018|WOD|0 Comments

02/19/2018

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: GAL Complex Run20 minutes to build a 1-rep max 1 clean + 1 hang clean + 1 front squat Note: Must complete all three movements without putting the barbell down.B: GAL Complex Run20 minutes to build a 1-rep max 1 clean + 1 hang clean + [...]

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

Partner Saturday

CrossFit PPG - CrossFitMetcon (Time)For time with a partner: 250 Double Unders 200 Walking Lunges (BW) 150 Abmat Sit-ups 100 Alt. DB Snatches (50, 35) (each arm = 1 rep) 75 T2B 50 DB Thrusters (50, 35) 100 Cal row or bike sometime during WOD *One person works at a time.

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

02/16/2018

CrossFit PPG - CrossFitWarm-upA: Athletes Choice - 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Custom MetconTeam: Metcon (3 Rounds for reps)In teams of 2, complete the following for reps; A. Alternating full rounds, complete as many rounds and reps as possible in 7 minutes of; 6 Wall Balls (20/14 lbs) 12 [...]

By |February 15th, 2018|WOD|0 Comments

02/15/2018

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Overhead Squat (1-1-1-1-1)~ Find today's heavish 1 RMB: Overhead Squat (1-1-1-1-1)~ Find today's heavish 1 RMCustom MetconC: Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 9 minutes of; 12 Pull Ups 8 Overhead Squats (75/55 lbs)Rx+ ~ Chest to bar [...]

By |February 14th, 2018|WOD|0 Comments

02/14/2018

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Power Clean (1-1-1-1-1)~ Work up to a heavyish 1 RMMetconC: CrossFit Games Open 15.1 (AMRAP - Rounds and Reps)9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75#D: CrossFit Games Open 15.1A (Weight)6-Minutes to Establish: 1-RM Clean and Jerk

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

02/13/2018

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Jerk (1-1-1-1-1)~ Work up to a heavyish 1 Rep MaxCustom MetconC: Metcon (AMRAP - Rounds and Reps)Complete as many rounds and reps as possible in 14 minutes of; 40 Double Unders 20 Situps 10 Overhead Walking Lunge Left Arm (50/35 lbs) 10 Overhead Walking Lunge [...]

By |February 12th, 2018|WOD|0 Comments

02/12/2018

CrossFit PPG - CrossFitThis week you will see that there are still some heavy lifts with the 5x1's but the volume has been reduced dramatically. By now, you are probably feeling a little beat up, but that's ok, it's how you are supposed to feel. The WODs are also a little bit lower in difficulty [...]

By |February 11th, 2018|WOD|0 Comments

Partner Saturday

CrossFit PPG - CrossFitMetcon (AMRAP - Reps)Partner WOD. Teams of 2: 8 Minute AMRAP 40 Double Unders 20 Calorie Row 10 1-arm DB Snatch (alt) (50/30) Rest 2 Minutes 6 Minute AMRAP 30 Double Unders 15 Calorie Row 10 DB Thrusters (50/30) Rest 2 Minutes 4 Minute AMRAP 20 Double Unders 10 Calorie Row 10 [...]

By |February 9th, 2018|WOD|0 Comments