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...
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-ups20:00 gymnastic workPick any gymnastics movements and spend 20:00...
Main – CrossFitCrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersShoulder Press (10-8-6-4-2)Metcon (Time)In teams of two, partners alternate sets to complete three each of: 20...
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-upsClean and Jerk (5×2 @ 95% take 10 seconds between 2...
Main – CrossFitCrossFit PPG 2 leg day (No Measure)Row 500m 10m inchwarm 10m toy soldiers x2 10 pushups 10 situps 10 airsquatsDeadlift 10-8-6-4-2 (10-8-6-4-2)set 1 @10 reps set 2 @ 8 reps set 3 @ 6 reps set 4 @ 4 reps set 2 @ 2 repsMetcon (Time)Four rounds for...
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: Deadlift5,4,3,2,1 5 @ 75% 1RM 4 @ 80% 3 @ 85% 2 @...
