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-upsHang Snatch (5×1.1.1 (5-6 seconds between singles))Metcon (AMRAP...
Main – CrossFitCrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersPush Press (5×5 80%)Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible...
Main – CrossFitBack & Hamstring (No Measure)Run 800 meters 15 toe touches 15 leg swings each leg 15 butt kick holds 3 Rounds 10 Jumping pull-ups 10 hip extensions 10 air squatsSquat Clean (start light build to heavy 2)Metcon (AMRAP – Rounds and Reps)...
Main – CrossFit ()Deadlift (5×5)Metcon (Time)Three rounds for time of: Box Jumps x 20 reps Handstand Push-Ups x 10 reps 300 Meter Run
Main – CrossFit1: CrossFit 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-ups2: Back Squat3 by 3 @90% 1 RM3: Metcon (AMRAP – Rounds and...
Main – CrossFit1: Jumping warm up (No Measure)25 Jumping jacks High knees Butt kickers Karaoke 3 min jump rope practice2: Bench PressFive sets of five. Between each set of bench max reps ring dips.3: Tabata This! (5 Rounds for reps)Tabata Row Rest 1 minute...
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: Shoulder Press3*3 @ 90%1RM3: Metcon (Time)Four rounds for time of: 95/65 lb. Push Press x 12 reps Heavy Kettlebell...
Main – CrossFit1: CrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbers2: Metcon (Time)CrossFit PPG 1 Year WOD
Main – CrossFit1: Back & Hamstring (No Measure)Run 800 meters 15 toe touches 15 leg swings each leg 15 butt kick holds 3 Rounds 10 Jumping pull-ups 10 hip extensions 10 air squats2: Deadlift3 set of 3 at 90% of 1RM3: Metcon (Time)In teams of two,...
Main – CrossFitCrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersFront Squat (10-8-6-4-2)Metcon (Time)In teams of two, with only one partner working at a time*, complete: 100...
