Workout of the Day

3/21/2020 Community WOD

PG Crossfit – CrossFit Hangouts

Join us live on Instagram or Facebook for the workout. @pgcrossfit

Warm-up

Warm-up (No Measure)

3 rounds

• 10 Quad stretches

• 10 air squats

• 20 high knees

• 10 revolving down dog

• 10 lunges

Metcon

Metcon (Time)

• 10 Burpees

• 20 Deadlifts (135/95) or whatever weight you have

• 20 Slow Air Squats (5 sec)

• 10 Burpees

• 50 Double Unders/100 single/50 penguin claps

• 10 Burpees

• 20 Clean and Jerk (135/95) or whatever weight you have

• 10 Burpees

• 20 Chair Dips

• 10 Burpees

• 20 Pistols

• 10 Burpees

• 20 Broad Jumps

• 10 Burpees

• 20 Plank Knee to Elbow

• 10 Burpees

• 20 Superman

• 10 Burpees

• 20 KBS

• 10 Burpees

• 20 Box Jumps
Use whatever weight you have in a backpack, barbell, sandbag, etc. For the Dips, use a chair, bed, table, etc. For the Box Jumps, use a step or box or something raised.

3/20/2020 Deadlift

PG Crossfit – CrossFit

Join us at 8 AM and 5:45 PM each day for online workout coaching. https://meet.google.com/acb-yuny-gpp
Please post pics of your workouts and your scores to encourage your fellow athletes!

Warm-up

Warm-up (No Measure)

3 Rounds

• 10 Good mornings

• 10 Plank to Down Dog

• 10 Scap Push ups

Strength

Deadlift (5X3 w/prescribed weight or 5X10 with lesser weight)

65%, 70%, 75%, 80%, 80%

Metcon

Metcon (Time)

• 5 Walkouts, 50 Ice skaters

• 10 Walkouts, 50 Ice Skaters

• 15 Walkouts, 50 Ice Skaters

• 20 Walkouts, 50 Ice Skaters

• 25 Walkouts, 50 Ice Skaters

(P add vest or back pack with weight and/or add a push up)
Watch video for suggestions on modifications and enhancements.

3/19/2020 Bulgarian Split Squat and Sprints

PG Crossfit – CrossFit

PGCF will be online coaching at 8 AM and 5:45 PM. Go to https://meet.google.com/acb-yuny-gpp to be included in the class.

Warm-up

Warm-up (No Measure)

3 Rounds of

10 lunges

20 High knees

20 Butt kickers

20 Mountain Climbers

Skill

Bulgarian Split Squat

5 sets of 5 on each side

Metcon

Metcon (10 Rounds for time)

E2MOM

10 squat jumps, right into a 100 m sprint

(P sprint uphill)
Every 2 minutes, start the squat jumps and after the last jump go right into the sprint. Walk back recovery until the beginning of the next 2 minute increment. Score is the time for each round.

3/18/2020 It’s Ab day!

PG Crossfit – CrossFit

PJ will be coaching this workout at 8 AM at University Park Town Field.
https://goo.gl/maps/ozooHXwqfpE8STWy9 and Vasco will coach online through Zoom at 5:45 PM. https://meet.google.com/acb-yuny-gpp
Also, I posted videos demonstrating each movement on the FB page. Post your times to the FB page and Wodify.

Warm-up

Warm-up (No Measure)

3 Rounds

10 X 20 second hollow hold

10 X 20 second superman

10 large arm circles (R and L)

10 small arm circles (R and L)

Metcon

Metcon (Time)

10 Rounds

• 10 Hollow Rocks

• 10 V ups

• 10 double press overhead (use whatever weight you have available)

(P wear a vest)

3/16/2020 At home workout

PG Crossfit – CrossFit

As you know, Governor Hogan closed all gyms effective 5 PM on Monday. The workouts that will be posted while we are closed are workouts that can be completed at home.

Warm-up

Warm-up (No Measure)

3 Rounds

20 High Knees

10 Plank to Down Dog

10 Lateral lunges

Metcon

Metcon (AMRAP – Rounds and Reps)

22 minute AMRAP

10 Push Ups

20 Sit Ups

30 Alternating Lunges (Holding an object either in the goblet position or overhead – dog, cat, kid, bag of sugar, etc)

3/16/2020 Bench Press

PG Crossfit – CrossFit

Please make sure you wash/sanitize your hands before, during, and after your workout. Also, wipe down your equipment before putting it away. We have plenty of soap, wipes and hand sanitizer to assist. Please use it!

Warm-up

Warm-up (No Measure)

Dynamic warm up and in between each:

• 10 push ups

• 10 thread the needle

• 10 m crab walk

• 10 m bear crawl

Strength

Bench Press (5 X 3)

65%, 70%, 75%, 80%, 80%

Metcon

Metcon (Time)

• 12 Back Squats (175/125)

• 25 WB (20/14)

• 12 Hang Power Cleans (175/125)

• 25 WB (20/14)

• 12 push jerks (175/125)

• 25 WB (20/14)

• 12 DL (175/125)

• 25 WB (20/14)
15 minute time cap

3/14/2020 The Seven

PG Crossfit – CrossFit

As an added precaution to help prevent the spread of the Coronavirus, we are substituting our usual partner workout for a Hero WOD.
There is story behind workout “The Seven”:
“A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.”

Metcon

Metcon (Time)

The Seven

7 Rounds for time

• 7 HSPU

• 7 Thrusters (135/95)

• 7 Knees to Elbow

• 7 Burpees

• 7 KBS (70/53)

• 7 Pull ups

3/14/2020 John Burnside

PG Crossfit – Crossfit Plus

Metcon

Metcon (Time)

The Seven

7 Rounds for time

• 7 HSPU

• 7 Thrusters (135/95)

• 7 Knees to Elbow

• 7 Burpees

• 7 KBS (70/53)

• 7 Pull ups

Metcon

Metcon (Time)

John Burnside

3 rounds for time

• 20 back squats (205/125)

• 20 Box step ups (30/24)

3/13/2020

PG Crossfit – CrossFit

Don’t forget update to March Fitness Challenge – Athletes can earn a maximum of 150 calories per day towards their 500 total each week.
See my email and post about Coronavirus precautions. Wash your hands and stay home if you’re sick.

Warm-up

Warm-up (No Measure)

Dynamic warm up with the following in between:

• 10 lat pull downs

• 10 BB good mornings

• 10 inch worm to pushup

Warm-up (No Measure)

Dynamic warm up with the following in between:

• 10 lat pull downs

• 10 BB good mornings

• 10 inch worm to pushup

Strength

Bent Over Row (5 X 3)

Either Bent Over Row or Pendlay Row. Stick with same throughout strength cycle.

65%, 70%, 75%, 80%, 80%

Metcon

Metcon (Time)

• 21 Power cleans (155/115)

• 9 BMU/Modification – Either 2 pull ups or 1 pull up and one ring dip

• 400m Run

• 15 PC

• 6 BMU

• 400m run

• 9PC

• 3 BMU

• 400 m run

3/12/2020 Front Squats

PG Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

• Jog (d and B)

• Runners lunge

• High skips

• Ankle mobility

• Plank to DD

Strength

Front Squat (5 X 3)

65%, 70%, 75%, 80%, 80%

Metcon

Metcon (Time)

4 rounds

• 15 KB Swings (53/35) (P 70/53)

• 12 Box Jumps (24/20) (P 30/24)

• 9 Ring Dips

• 6 Pistols (P 25/15 plate weighted)
18 minute time cap

WORKOUT OF THE DAY