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12/12/2018 – Benchmark Bonanza

CrossFit PPG - CrossFit~ As we approach the 2019 CF Games season we will be pulling back on a weekly Hero Wod and injecting some CrossFit Benchmark workouts to assess our improvement and to identify needs and deficiencies in our fitness regime.Warm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch Balance + 3 OH Squat (1-1-1)Perform one [...]

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

12/11/2018

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Front Squat (4-3-2-3-2-1-2)*Set 1 – 4 reps @ 65% *Set 2 – 3 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 3 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% *Set 7 [...]

By |December 10th, 2018|WOD|0 Comments

12/10/2018

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Snatch (1-1-1-1)If you’re newer to the Olympic lifts, spend 20 minutes working on good mechanics from various starting positions – starting with the high hang and only progressing down toward the floor as good mechanics allow.Custom MetconC: Metcon (4 Rounds for reps)Four sets for max reps/calories [...]

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

12/8/2018

CrossFit PPG - CrossFitA: Coach Led Warmup (No Measure)B: Metcon (AMRAP - Rounds and Reps)In teams of two, with one partner working at a time, partners alternate modalities to complete as many rounds and reps as possible in 30 minutes of: 20 Cal Row on Concept 2/15 Cal Bike on Assault Air Bike 15 KB [...]

By |December 7th, 2018|WOD|0 Comments

Pearl Harbor Tribute Day

CrossFit PPG - CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeightliftingB: "Pick your Poison"Choose a lift you need to work on...you have 20 minutes to master the techniqueCustom MetconC: Metcon (AMRAP - Rounds and Reps)In teams of 2, complete as many rounds and reps as possible in 22:04 of; 12 Box Jumps (24/20 in) 7 Hang Power [...]

By |December 6th, 2018|WOD|0 Comments

12/06/2018

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Back Squat (5-4-3-2-1)Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95%Custom MetconC: Macho Man (AMRAP - Rounds and [...]

By |December 5th, 2018|WOD|0 Comments

Warrior Wednesday

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Shoulder Press (3-3-2-2-1-1)MetconC: Paul (Time)5 Rounds for time of: 50 Double-Unders 35 Knees-To-Elbows 20 Yd Overhead Barbell Walk, 185#In honor of Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was killed in the line of duty on April 4, 2009.To learn more about Paul [...]

By |December 4th, 2018|WOD|0 Comments

12/04/2018

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)GymnasticsB: GYMNASTICS WORK (1-1-1)Take 10-12 minutes to practice a pull up / chest to bar / bar muscle up progression.Custom MetconC: Metcon (4 Rounds for time)Every 6 minutes, for 24 minutes (4 sets) for times: 30 Calories of Rowing on Concept 2 20 Wall Ball Shots (20/14 [...]

By |December 3rd, 2018|WOD|0 Comments

12/03/2018

CrossFit PPG - CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (5-5-5)Custom MetconC: Metcon (Time)Complete 3 rounds for time of; 400 Meter Run 40 Double-Unders 10 Deadlifts (225/155 lbs)

By |December 2nd, 2018|WOD|0 Comments

12/1/2018

CrossFit PPG - CrossFitA: Coach Led Warmup (No Measure)B: Metcon (Time)2 Partner GOAT Work: Choose a weightlifting component or a gymnastics component, 1 of each, or 2 of the same modality deserving your attention. Work with your partner on the same movements, helping with efficiency of movement technique and push each other to make yourselves [...]

By |November 30th, 2018|WOD|0 Comments