CrossFit PPG – CrossFitUltimate frisbee (No Measure)15:00 ultimate frisbee for classes of 6 or more in the back parking lot. coach led warmup otherwise.Bench Press (find todays 3 rep max)Metcon (AMRAP – Reps)Tabata :40 on, :20 off rotate to complete 4...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)20:00 gymnastic workPick any gymnastics movements and spend 20:00 working on it.Karen (Time)For Time: 150 Wall-Ball Shots, 20# / 14#Row Sprint Pyramid (5 Rounds for time)Row 100, 200, 300, 400 & 500 meter...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Overhead Squat (5 x 5 Load dependent on skill level)Metcon (Time)75 burpee pullups for time EMOM 5 OHS (95/65#)
CrossFit PPG – CrossFit1: Coach Led Warmup (No Measure)2: DeadliftThree sets of three. Take 10 minutes to warm up to your first set, which will be heavy. Then E2MOM for 9 minutes complete three reps. Recommended starting weight 80% 1RM.3: Metcon...
CrossFit PPG – CrossFit1: Shoulder Warm Up (No Measure)300 meter row 10 m butt kickers 10 m high knees 10 m toy soldier 15 PVC passovers 15 Push-ups Banded shoulder mobility2: Shoulder Press8 reps 6 reps 4 reps 3 reps3: 6/10/2015 (Time)4 Rounds for Time 10 Push...
CrossFit PPG – CrossFit1: Legend of Bowling (5 Rounds for calories)Bowling: 5 rounds.Try to row, as in individual, exactly 100 meters. For every rep over or under 100 meters do that number of burpees. Minimum pace is 15 strokes a minute and no pulls are allowed...
CrossFit PPG – CrossFit1: CrossFit PPG 2 leg day (No Measure)Row 500m 10m inchwarm 10m toy soldiers x2 10 pushups 10 situps 10 airsquats2: Back Squat2: Metcon (4 Rounds for weight)E3MOM for 12 minutes back squat 5 reps (four sets)Suggested starting weight...
CrossFit PPG – CrossFit1: Coach Led Warmup (No Measure)2: Power CleanTake 15 minutes to find today’s one rep max power clean.3: The Claudely (Time)Buy in: 50 Double Unders Three rounds: 50 Ab Mat Sit-ups Row 500 Meters Cash out: 50 Double...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Front Squat (5×3 85-90% 1RM)Metcon (AMRAP – Rounds and Reps)Partner WOD Death By Front Squats 115/75 only one person working at a time, break it up however you want first minute is 2 reps next...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Bench Press ( 1 rep max)Metcon (Time)3RFT 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14# run 200m w/ WB ur using
