WOD EMOM 20:00 Even minutes 15 KB swings 53/35 Odd minutes 15 goblet squats 53/35
11/21 WODBuy In 1,000 Meter RowRound 110 Burpees, Rest 1 MinRound 2Round 1 plus 20 Double Unders, Rest 2 MinRound 3Round 1 & 2 plus 30 Sit Ups, Rest 3 MinRound 4Round 1, 2 & 3 plus 40 Mountain Climbers, Rest 4 MinRound 5Round 1,2,3 & 4 plus 50 Wall...
Row 500m 50 box jumps 40 deadlifts 225/155 30 t2b 20 ring dips 10 snatches 135/95 Run 100m between each round
11/19 WOD Skill: weighted pull ups. Work up to your one rep max. WOD:Helen 3 RFT400 meter run21 1.5 KB Swing 53/3512 Pull-ups Thanks to SBBITT @CrossFit Smyrna for the Helen art!
11/18 WOD Courtesy of CrossFit 30+2 A.Take 10-12 minutes to work up to a heavy, but not necessarily 1-RM, Power CleanB.Every minute, on the minute, for 20 minutes, perform:3 Power Cleans5 BurpeesScore the total amount (in lbs) successfully cleaned during the workout....
Skill Benchpress 10,8,6,4,2 Wod 10:00 AMRAP 2 strict pullups 4 chest to bar pullups 6 kipping pullups Run 200m
CrossFit PPG open house December 14th. Mark your calendars, more details to come!
11/14 WOD Skill front squat 5 x 3WOD 4 Rounds30 Back squats 45/3530 Back rack lunges 45/35300 Meter back rack runEvery time you drop the bar: 15 Burpees 15 Wallballs 20/14
SkillPartner sled pushOne minute push one minute restRepeat for 10:00WOD5 shoulder to overhead10 toe to bars20 double unders
ATTENTION! New member stimulus program. Get a jump on those new years resolutions. We’re offering unlimited monthly memberships for $135 to the next 20 people that sign up! Act now to be locked in at this special price!
