CrossFit PPG – CrossFit”The spirit of Christmas is the spirit of love and of generosity and of goodness. It illuminates the picture window of the soul, and we look out upon the world’s busy life and become more interested in people than in...
CrossFit PPG – CrossFitAthletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.B: Snatch (E3MOM – 18 Minutes)Every 3 minutes, for 18 minutes (6 sets) of: Snatch x 1.1.1 (rest 7-10 seconds between...
CrossFit PPG – CrossFitA: Warm Up (No Measure)Row 500M then 3 rounds of; 15 PVC Passovers 15 Pushups 15 PVC OHS 30 sec Handstand Hold (Wall)B: Bench Press (1×4)Four sets of: Bench Press x 4 Rest 60-90 seconds Single-Arm DB/KB Row x 10 reps Rest 60-90...
CrossFit PPG – CrossFitA: Crossfit Warmup (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-upsB: Deadlift (E3MOM – 15 Minutes)Every 3 minutes, for 15 minutes (5 sets of): Deadlift x...
CrossFit PPG – CrossFitA: 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 mobilityB: Metcon (No Measure)Three sets, not for time, of: Bar Muscle-Ups x 3 reps Kettlebell...
CrossFit PPG – CrossFitCoach Led Warmup (No Measure)Metcon (Time)In teams of 2 complete the following for time; 1 Bear Complex (115/75) 2 Wall Climbs 3 Hang Power Cleans (115/75) 4 Situps 5 Burpees 6 Push Press (115/75) 7 Pull Ups 8 Double Unders x 2 9 Wall...
CrossFit PPG – CrossFitMental toughness is when you find fuel in an empty tank.Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.Metcon (No Measure)Three sets not for time of: L- Pull-Ups x 5 reps...
CrossFit PPG – CrossFitWarm Up (No Measure)2 Rounds 250m row 5 Burpees 10 Hand Release Push Ups 15 PVC Good Mornings (5 left, 5 right, 5 center)Snatch (1×1)Take 20 to 25 minutes to build to today’s 1-RM SnatchThe “Drew” (3 Minutes x max...
CrossFit PPG – CrossFit*Reminder – there will be a Functional Mobility Lab hosted by Dr. Michael Wang from 5:30pm to 6:30pm.Warm Up (No Measure)2 Rounds 300m Run 3 Pause Push Ups (Hold for 4 seconds at bottom) 5 Broad Jumps 7 Squat Jumps 9 Toy...
CrossFit PPG – CrossFitWarm Up (No Measure)600 M run followed by 2 rounds of; 10 PVC Passovers 10 Push ups 10 Pull ups 10 Toy SoldiersPower Clean (1×1)Take 20 minutes to build to today’s 1-RM Power CleanMetcon (Time)Complete rounds of 21, 15 and 9 reps for...
