CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Pendlay Row (5-5-5)Custom MetconC: Metcon (Time)Complete the following for time: 40/32 calorie assault bike Then 3 rounds...
CrossFit PPG – CrossFitU.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P....
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Shoulder Press (3-3-3)Custom MetconMetcon (3 Rounds for reps)Complete the following forthree sets of as many reps as...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Deadlift (5-5-5)Custom MetconMetcon (Time)Complete the following fortime: 10-9-8-7-6-5-4-3-2-1 Deadlifts (155/105 lbs)...
CrossFit PPG – CrossFitSaturday Partner WodMetcon (2 Rounds for reps)In teams of two, with only one person working at a time, work through the following sections, switch as needed. 1 Minute per movement Wall Balls 20/14 Sumo dead lift high pull (75/55) Box jumps...
CrossFit PPG – CrossFitWarm-upA: Athletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconB: Make Up Session (No Measure)If you choose, please take this opportunity to make up a workout / lift that you...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: Back Squat (3-3-3)Custom MetconC: Metcon (AMRAP – Rounds and Reps)Complete as many rounds and reps as possible in 9...
CrossFit PPG – CrossFitWarm-upA: Warm-up Option (No Measure)Use this time to follow a coach led warmup or athletes choice.WeightliftingB: 1 Power Snatch + 1 Overhead Squat + 1 Squat Snatch (1-1-1)Custom MetconC: Metcon (Time)Complete the following for time: 50...
CrossFit PPG – CrossFitWarmupA: Coach Led Warmup (No Measure)WeightliftingCustom MetconC: Metcon (Time)Complete the following for time: 1000M Row 20 Burpee Box Jump Overs 10 Hang Squat Cleans (135/95 lbs)Rx+ ~ 155/105 lbsB: Hang Squat Clean...
CrossFit PPG – CrossFitWarm-upAthletes Choice – 15 (No Measure)Spend 15 minutes stretching, rolling, banding, and preparing to WOD.MetconB: Metcon (Time)Friends-Giving….let’s celebrate the Holiday with a visit to the houses of some of our best...
