Main – CrossFitCrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersMetcon (AMRAP – Reps)In teams of two, alternating rounds, complete as many rounds and reps a possible in 4...
Main – CrossFitBack & Hamstring (No Measure)Run 400 meters 15 toe touches 15 leg swings each leg 15 butt kick holds 2 Rounds 10 Jumping pull-ups 10 hip extensions 10 air squatsSnatch (find todays one rep max)Metcon (14 Rounds for weight)Every minute, on the...
Main – CrossFit1: Bowling (No Measure)3 Rounds Try to row exactly 100 meters. For every meter under or over 100 meters, complete one burpee.2: Metcon (Weight)Three sets of: Dumbbell Walking Lunge x 20 steps Rest 60 seconds Weighted Pull-Ups x 4-6 reps @ 2110...
Main – CrossFit1: Jumping warm up (No Measure)25 Jumping jacks High knees Butt kickers Karaoke 3 min jump rope practice2: Metcon (12 Rounds for weight)Every minute on the minute for 12 min: 1 hang squat clean and jerk 1 squat clean and jerkRecord the weight used...
Main – CrossFit1: PPG Warmup1 (No Measure)High knees Butt kickers Toy soliders PVC Pass-overs 2 Rounds 15 Jumping jacks 15 Squats 15 Sit-ups 15 Push-ups2: Rope Climb EMOM3: Metcon (Time)3 RFT 20 Burpees 15 Pull ups 60 Alternating Leg jumping Lunges 25 push ups...
Main – CrossFitBowling (No Measure)3 Rounds Try to row exactly 100 meters. For every meter under or over 100 meters, complete one burpee.20:00 gymnastic workPick any gymnastics movements and spend 20:00 working on it.Metcon (Time)100 double unders 75 hand...
Main – CrossFitCrossFit PPG 2 leg day (No Measure)Row 500m 10m inchwarm 10m toy soldiers x2 10 pushups 10 situps 10 airsquatsMetcon (Time)Drews Going Away Wod 50 deadlifts 185/115 run 200m 40 power cleans 135/95 run 200m 30 shoulder to overhead 95/65 run 200m 20...
Main – CrossFitCrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersBack Squat (3×5)Metcon (2 Rounds for reps)Two sets of: Against a 5 minute running clock, complete: 500 Meter...
Main – CrossFitCrossFit PPG – Squat (No Measure)Run 400 Meters 15 Good mornings 15 PVC pass overs 15 Butt kickers 15 High knees 15 Squats 3 Rounds: 5 Jumping squats 5 Sit-ups 5 Push-upsPush Press (5×2)Metcon (Time)In teams of two, alternate sets to...
Main – CrossFitLeg and Knee Hug (No Measure)200 Meter Run 10 meter knee hugs 10 Push ups 10 meter toy soldier 10 situps 10 meter butt kick holds 10 jumping pull-ups 200 Meter RunMetcon (3 Rounds for reps) Three sets, not for time, of: 30 Double-Unders Handstand...
