Workout of the Day

11/15/21 Back Squats

PG Crossfit – CrossFit

Join us for a Thanksgiving Day workout! 9 AM. Bring family and friends.

Strength

Back Squat (7-7-5-5-3-3)

Back off on percentages:

70% X 2, 75% X 2, 80% x 2

Metcon

Metcon (No Measure)

Every 2 min x 10

10 Box Jumps (P=15)

7 Toes to Bar (P=10)

3 Deadlifts (275/205) (P=5)

11/13/21 Lumberjack 20

PG Crossfit – CrossFit

Join us on Thanksgiving Day for a special Turkey Day workout. 9am. Bring family and friends! Sunday a canned food for the College Park Food Bank.

Metcon

Lumberjack 20 (Time)

20 Deadlifts, 275#

Run 400m

20 Kettlebell swings, 70#

Run 400m

20 Overhead Squats, 115#

Run 400m

20 Burpees

Run 400m

20 Chest-To-Bar Pull-ups

Run 400m

20 Box Jumps, 24″

Run 400m

20 Dumbbell Squat Cleans, 45#

Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here

11/12/21 Clean Complex

PG Crossfit – CrossFit

Strength

Clean Complex

Nov 12

Build to heavy set

1 clean pull

1 pausing squat clean (3 sec pause at knees)

1 Split Jerk

Metcon

Metcon (Time)

Partition as desired:

48/36 cal bike

30 Clean and Jerks (115/85) (135/95)

18 Bar muscle ups or 30 Chest to bar

11/11/21 Veteran’s Day Workout

PG Crossfit – CrossFit

Thanksgiving Day workout. 9 AM. Come get your sweat on before celebrating!

Metcon

Metcon (AMRAP – Rounds and Reps)

21 Guns

21 Minute AMRAP

400 M Run

21 Push Ups

21 Box Jumps

15 Burpees

9 Pull ups

11/10/21 Back Squat

PG Crossfit – CrossFit

Thanksgiving Day Community Workout. 9 AM. Bring family and friends!

Strength

Back Squat (E2MOM X 9)

Use your 4 RM.

7 @ 85%, 5 @ 88%, 3 @ 91%, 7 @ 88%, 5 @ 91%, 3 @ 95%, 7 @ 91%, 5 @ 95%, 3 @ 99%

Metcon

Metcon (No Measure)

Every 3 minutes x 8

500m row/400m run

11/9/21 Skill Work

PG Crossfit – CrossFit

Join us on Thanksgiving Day at 9 AM. Bring family and friends to get in a good sweat before celebrating the holiday.

Skill

DU, Pull Ups, Pistols, HSPU (5 X 1 minute of work, 30 seconds of rest)

1 min on, 30 seconds off.

5 rounds

30 Double Unders

Max Pistols

1 min on, 30 seconds off.

5 rounds

30 Double Unders

Max Pull-ups

1 min on, 30 seconds off.

5 Rounds

30 Double Unders

Max HSPU
Score = Total reps of Pistols, Pull Ups, and HSPU

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner Wod:

5 min Amrap

One partner:

8 Plate Curls (45/25)

8 Plate tricep skullcrushers

Partner 2 holds plate overhead.

Switch after full round

11/8/21 Snatch Grip PP/OVHD Squat

PG Crossfit – CrossFit

Join us on Thanksgiving for our turkey day workout! 9 AM.

Strength

PP/Overhead Squat (5 Sets)

3 Snatch grip push press

3 Overhead squats (3s pause in bottom)
70-80%

Back Rack

Metcon

Metcon (Time)

5 Rounds:

12 Front Rack Lunges (95/75)

12 Sit-ups

12 Back Rack Lunges (95/75)

20 cal row

11/6/21 Partner Workout

PG Crossfit – CrossFit

Join us on Thanksgiving for our Turkey Day Workout. 9 AM.

Metcon

Metcon (AMRAP – Rounds and Reps)

30 Minute AMRAP

2 Deadlift (225/155)

5 Toes to Bar

7 Cal Bike
One person does one round while the other partner rests. Switch after each round.

11/5/21 Bench Press

PG Crossfit – CrossFit

Thanksgiving Day Workout! 9 AM only. Come get your sweat on before enjoying the festivities with family and friends!

Strength

Bench Press (E2MOM x 10 3 Bench Press )

Increase weight each set.

Metcon

Metcon (Time)

5 Rounds

12 Deadlifts (135/95) (P 155/105)

9 Hang Cleans (135/95) (P 155/105)

12 Box Jumps (24/20) (P 30/24)

11/4/21 Row, Run, Bike

PG Crossfit – CrossFit

Join us on Thanksgiving morning at 9 AM for our Turkey Day workout. We’ll have just one class.

Metcon

Metcon (Time)

3 x 1000k row/800m run/60cal bike

Rest 4:00 between

Metcon

Metcon (No Measure)

3 Rounds

8 Strict Ring Dips

12 Ring row (1s pause at top)

30 Banded pull apart
Not for time.

WORKOUT OF THE DAY