CrossFit PPG – CrossFitWarm-upA: Warm Up (No Measure)400M run followed by 3 rounds of; 10 PVC Passovers 10 PVC Overhead Squats 10 PVC Sots Press Then 5 minutes of Banded ShouldersWeightliftingB: Shoulder Press (3-3-3-3-3)Every 2 minutes, for 20 minutes (5 sets...
CrossFit PPG – CrossFitHappy Halloween!Warm-upA: Warm-up (No Measure)300M Row – Damper @ 10 Sloooow paced; Empty Bar Good Morning x 10 Empty Bar Straight Leg Deadlift x 10 Empty Bar Hang Clean x 10 300M Row – Dampter @ 10WeightliftingB: Power Clean...
CrossFit PPG – CrossFitHappy Halloween from CrossFit PPG!!!Metcon (Time)In-costume Partner WOD: Don’t Smash the Pumpkin. One partner works while other partner holds the “pumpkin.” Pumpkin is Med Ball (20/14/3). Each drop is a 5 burpee penalty....
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (3-3-3-3-3)Take 12-15 minutes and build to a heavy, but not necessarily 3-RM DeadliftCustom MetconC-1: Metcon (Time)In teams of two, alternate rounds and complete 7 rounds...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Seated Strict PressStrict press starting in the front rack position. Sit in an unsupported position, no chair backing, i.e. on a benchCustom MetconC: Metcon (Time)For time: 10 Wall...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)Custom MetconB: Metcon (AMRAP – Rounds)Goat Day At minute 1 complete 30 seconds of your worst movement At minute 2 complete 35 seconds of your 2nd worst movement At minute 3 complete 30 seconds of...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Overhead Squat (E3MOM – 18 MInutes)Every 3 minutes, for 18 minutes (6 sets): Overhead Squat x 3 reps. *Use last block to attempt 1RM if you choose and add it as a...
CrossFit PPG – CrossFitAs Sean begins a new chapter in his life, we wish him well and look forward to his return!!!!Warm-upA: Warm-up (No Measure)Anything but running…Sean hates to run.WeightliftingB: Back Squat (5-4-3-2-1)Spend 15-20 minutes and find...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (Time)60 Walking Lunges 60 Pull-Ups 60 Box Jumps (20 in) 60 Double-Unders 60 Push Ups 60 Knees-to-Elbows 60 Kettlebell Swings (53/35) 60 Sit-Ups 60 WB Hang Squat Cleans (20/14) 60 Push Presses (45/35) 60...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (1-1-1-1)Take 20 minutes to build to today’s heavy Push PressMetconC1: Zipline (Time)In teams of two, with partners alternating complete rounds, complete 7 rounds each of: 3...
