Workout of the Day
CrossFit – Tue, Mar 28
PG Crossfit – CrossFit
Rob’s Birthday Wod (AMRAP – Rounds and Reps)
XX Minute AMRAP
400m Run
3 Deadlift (185/135)
14 Burpee Box Jump Over (24/20)
14 Double DB C&J (50/35)
XX Double Unders
CrossFit – Mon, Mar 27
PG Crossfit – CrossFit
SOD (Weight)
SOD
Overhead Press
5 Sets
1 Strict Press
2 Push Press
3 Jerks
80-90% of Strict Press
WOD (AMRAP – Rounds and Reps)
12 Minute AMRAP
15 Front Squat (95/75)
3 Wall Walks
50 DU
CrossFit – Sat, Mar 25
PG Crossfit – CrossFit
Damian “D” (Time)
33 Rounds For Time
3 Handstand Push Ups
3 Power Cleans (185/125)
2 Pistols
3 BarMuscle Ups
Partners! You go, I go.
CrossFit – Fri, Mar 24
PG Crossfit – CrossFit
Fatigue Cylcing Score (Time)
1 Mile Time Trial
Max Unbroken Hang Snatch (75/45)
~ 7 Min Rest~
1 Mile Time Trial
Max UNbroken Hang Clean (75/45)
Metcon (AMRAP – Reps)
Max Unbroken Hang Snatch (75/45) Score Only
1-Mile Run (Time)
Max Effort 1-Mile Run
2nd Mile Score
Metcon (AMRAP – Reps)
Max Unbroken Hang Clean (75/45) Score Only
CrossFit – Thu, Mar 23
PG Crossfit – CrossFit
Wod (AMRAP – Rounds)
15 Minute EMOM
Pull Up Progression
1:3-5 5s Hold at top
2:3-5 Negatives
3: 3-5 Pull Ups
Core (Time)
4 Rounds for time
15 Cal Bike
20 Alt DB Curls
30 Sit Ups
CrossFit – Wed, Mar 22
PG Crossfit – CrossFit
Overhead Squat (5 Minute EMOM
3 reps PVC Squat Therapy
5 Minute EMOM
3 reps Tempo OVH Squat(3s-3s-1s)
light weight
5 Minute EMOM
5-4-3-2-1
Building 70-85%
15 Minutes to Achieve 1RM)
Sprint Finisher (Time)
15-10-5
Wall Ball (20/14)
Box Jump (24/20)
Cal Row
CrossFit – Tue, Mar 21
PG Crossfit – CrossFit
Skill Work (AMRAP – Reps)
20 Minute EMOM
Even- 30 DU or DUA
Odd- 30s Active Hang
WOD (AMRAP – Rounds and Reps)
12 Minute AMRAP
2 Wall Walks
6 Power Clean (95/75)
10 Front Rack Lunges
CrossFit – Mon, Mar 20
PG Crossfit – CrossFit
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Deadlift (5 X 3 Tempo Deadlift)
3s descend, 3s ascend, building 70-85%
CrossFit – Sat, Mar 18
PG Crossfit – CrossFit
Metcon (AMRAP – Rounds and Reps)
25 minute AMRAP
4 Rope climbs
6 Clean and Jerks (135/95)
8 Box Jumps
10 TTB
Partners!
Partner A does the movements.
Partner B active hangs on the rig.
Switch at will. Partner A can’t do movements unless Partner B is hanging.
CrossFit – Fri, Mar 17
PG Crossfit – CrossFit
Metcon (Time)
5 Rounds
15 KBS (53/35) (P 70/53)
50 M KB Carry (Right Hand)
50 M KB Carry (Left Hand)
10 Goblet Squats
10 Single KB overhead alternating lunges (Right Hand)
10 Single KB overhead alternating lunges (Left Hand)
*Top of every 2 minutes do 3 Burpees