Workout of the Day

10/24/21 Happy Birthday, Vasco!

PG Crossfit – CrossFit

Octobre 30 – Halloween Themed Workout! Costumes Encouarged!

Metcon

Metcon (Time)

3 Rounds

10 Deadlifts (275/185)

25 M Farmer’s Carry (70/53)

19 KBS (70/53)

90 Double Unders

31 Push Ups
Happy Birthday, Vasco!

31 Minute Time Cap

10/23/21 Partner Workout

PG Crossfit – CrossFit

October 30th – Halloween Workout
Costumes Encouraged! Prize for best dressed 🙂

Metcon

Metcon (Time)

Partner Workout

5 Rounds

Row 440m

10 BJ (30/24)

10 DL (275/185)

10 WB (20/14)

While Partner A completes the movements, Partner B accumulates double unders.

Score = Time + DU

Metcon (Time)

Partner Workout

5 Rounds

Row 440m

10 BJ (30/24)

10 DL (275/185)

10 WB (20/14)

While Partner A completes the movements, Partner B accumulates double unders.

Score = Time + DU

10/21/21 Strict Pull Ups and Ring Push Ups

PG Crossfit – CrossFit

Join us for a Halloween themed WOD – October 30, 2021. Best costume wins a prize!!!

Metcon

Metcon (No Measure)

8 min EMOM

Min 1: 10-15 ring push ups

Min2: 5-10 Strict Pull up

Metcon

Metcon (Time)

7 Rounds:

3 Push Press (95/75)

3 Front Squats

3 Bar facing burpees

Rest 2:00

5 Rounds:

3 Push Press (115/85)

3 Front Squats

3 Bar facing burpees

Rest 2:00

3 Rounds:

3 Push Press (135/95)

3 Front Squats

3 Bar facing burpees
20 Minute time cap.

10/21/21 Split Jerk Technique

PG Crossfit – CrossFit

Strength

Split Jerk (12 Minutes of Technique)

Only increase weight of proficient with split jerk.

Metcon

Metcon (No Measure)

28 Min EMOM

Min 1: 30 Double Unders + 10 V-ups (P=45 + 12)

Min 2: 16 Plate Ground to Overhead

Min 3: 12/9 Cal bike (P=15/12)

Min 4: Rest

10/20/21 WOD

PG Crossfit – CrossFit

Metcon

Metcon (Time)

3 Rounds: (8 min cap)

15 Deadlift (225/155)

15 Pull up (P= Chest To bar)

Rest 5:00

3 Rounds (8 min cap)

15 Thrusters (95/75)

15 Pull up (P=C2B)

10/19/21 Snatch

PG Crossfit – CrossFit

Strength

Snatch (5 Sets of 3)

60%, 65%, 70%, 75%, 80% of your 1 RM for Hang Snatch.

Pause squat snatches (re-set between reps)

(Start from ground, 2 second pause off ground, 2 second pause above knee, 2 second pause in bottom of squat)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

600m row

18 Single DB Hand Clean and Jerk (50/35)

18 wall balls (20/14)

10/17/21 Back Squat

PG Crossfit – CrossFit

Back Squat (E2MOM X 6)

Warm up to 75%. Then,

7 @ 75%, 5 @ 78%,

3 @ 80%, 7 @ 78%,

5 @ 80%, 3 @ 82%

Metcon

Metcon (Time)

10 Rounds

3 Power Clean (185/135)

6 Ring Dips

9 Hand Stand Push ups
20 minute time cap

10/16/21 PGCF Second Anniversary!

PG Crossfit – CrossFit

Metcon

Metcon (Time)

400 m run

19 Snatches (95/75)

19 Burpee over the Bar

400 m run

19 Wall Balls (20/14)

19 Pull ups

400 m run

19 Box Jumps (24/20)

19 Front Squats (95/75)

400 m run

19 Deadlifts (95/75)

19 Toes To Bar

400 m run

19 Handstand Push Ups

19 Hang Cleans (95/75)

400 m run

10/15/21 Snatch

PG Crossfit – CrossFit

THIS SATURDAY!!!! PGCF Second Anniversary Community Workout and BBQ. 10 AM start time.

Strength

Power Snatch (EMOM X 10)

Build to a heavy single power snatch. Not 1RM, just heavy.

Metcon

Metcon (Time)

2 Rounds:

8 Power Snatches (70% of previous weight)

8 Bar Facing Burpees

Rest 1:00

2 Rounds:

8 Power Snatches (60%)

10 Bar Facing Burpees

Rest 1:00

2 Rounds:

8 Power Snatches (50%)

12 Bar facing burpees

10/14/21

PG Crossfit – CrossFit

This Saturday is our Second Anniversary. 10 AM Community Workout and BBQ. Family and friends welcome!!

Metcon

Metcon (No Measure)

E2MOM x 10

2 Wall Walk

6 DB Thrusters (50/35)

24 DU
Scale back numbers if needed: 1-6-24… 1-5-24

Accessory Work

Metcon (Weight)

3×10 Bent Over Row (2 DB)

3×30 second L-sit Hold

3×30 Banded Pull apart
Light enough to do all 10 unbroken but heavy enough so the last few are challenging.

WORKOUT OF THE DAY