CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Deadlift (4-4-4-4)Four sets of: Deadlift x 4 reps Rest 2-3 minutes between sets.Custom MetconC: Metcon (Time)For time: Row 1000 Meters 150 Double-Unders 30 Handstand...
CrossFit PPG – CrossFitWarm-upCoach Led Warmup (No Measure)WeightliftingB: Back Squat (E3MOM – 9 Minutes)Every 3 minutes, for 9 minutes (3 sets) of: Back Squat x 5 reps @ 80+% of your 1-RMC: Metcon (2 Rounds for reps)Against a 5 minute running clock,...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)MetconPPG Games – 16.3 (AMRAP – Reps)Grinch’s Chains, Bells, & Balls In 6 Minutes complete as many rounds and reps as possible of; 25 Double Unders 15 KB Swings (53/35#) 10 Wall Balls...
CrossFit PPG – CrossFit* REMINDER — Today is the last day to make up the Week 2 WOD for the PPG Games before the finals tomorrow! We know some will be making it up at the 9 am class time. If you want to come in at that time and stretch and roll and/or work...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Push Press (E3MOM – 15 Minutes)Every 3 minutes, for 15 minutes (5 sets) of: Push Press x 2-3 repsCustom MetconC: Metcon (Time)In teams of two, alternate full rounds to complete...
CrossFit PPG – CrossFit*REMINDER — Today is the last day to make up the week 1 wod for the PPG Games!!!Warm-upA: Coach Led Warmup (No Measure)Custom MetconB: Metcon (Time)In teams of two, complete: 100 Pull-Ups 300 Meter Farmer’s Carry (70&53 –...
CrossFit PPG – CrossFit“Teamwork. A few harmless flakes working together can unleash an avalanche of destruction.”Warm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Custom MetconB: PPG Games...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Clean and Jerk (E2MOM – 20 Minutes)Every two minutes, for 20 minutes (10 sets) of: Clean & Jerk x 1.1 (rest 10 seconds between singles) Suggested loading per set (by %):...
CrossFit PPG – CrossFitWarm-upA: Coach Led Warmup (No Measure)WeightliftingB: Shoulder Press (3-3-3-3-3)Spend 20 minutes and find today’s 3RMCustom MetconC: Metcon (Time)For time: Row 1000 Meters immediately followed by… Five rounds of: 20 Wall Ball Shots...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (Time)Complete three rounds for time of: 30 Squat cleans (95/65) 30 Pull-ups 800m Run (200m max per person) One partner works at a time. Work is split evenly.COOL DOWN (No Measure)Coach Led stretches and...
