CrossFit – Mon, Jan 23

CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Squat Clean (3-3-2-2-1-1)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many round and reps as possible...

CrossFit – Sat, Jan 21

CrossFit PPG – CrossFitSaturday Partner WodMetcon (AMRAP – Rounds and Reps)In teams of 2, complete the following 32 minute AMRAP. Reps are split evenly and only one partner is working at a time: Buy in of 200 Air Squats then AMRAP of: 50 Sit Ups 40 Hang...

CrossFit – Fri, Jan 20

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 techniqueMake-Up DayC: Make Up Session (No Measure)If you choose,...

CrossFit – Thu, Jan 19

CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Hang Power Clean & Jerk (1-1-1)Custom MetconMetcon (Time)Complete the following for time: 25 Burpees 25 Rounds of: 3...

OPEN PREP WEDNESDAY

CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Front Squat (3-3-3)MetconC: CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)Complete as many rounds as possible...

CrossFit – Tue, Jan 17

CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Hang Squat Snatch (3-3-3)Custom MetconC: Metcon (Time)Complete 6 rounds for time of: 8 Hang Squat Snatch (95/65 lbs) 8...

MARTIN LUTHER KING JR. HERO WOD

CrossFit PPG – CrossFit“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.”Warm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling,...

CrossFit – Sat, Jan 14

CrossFit PPG – CrossFitSaturday Partner WodMetcon (AMRAP – Rounds and Reps)In teams of 2, complete the following for as many rounds and reps in 32 minutes of: 12/10 Calorie Assault Bike or Row(EA) 30 OHPlate Lunge in Place (45/35) 12/10 Calorie Assault...

CrossFit – Fri, Jan 13

CrossFit PPG – CrossFitWarm-upA: Athletes Choice (No Measure)10 MinutesWeightliftingB: “Pick your Poison” (1-1-1)Choose a lift you need to work on…you have 20 minutes to master the techniqueMake-Up DayC: Make Up Session (No Measure)If you...

CrossFit – Thu, Jan 12

CrossFit PPG – CrossFitWarm-upWeightliftingMuscle Snatch (3-3-3)Custom MetconC: Metcon (Time)Complete the following for time: 10-9-8-7-6-5-4-3-2-1 of Muscle Snatch (75/55 lbs) Hand Release Push Ups DB Goblet Squats (50/35 lbs)A: Warm-up Option (No Measure)Use...