11/29 WOD

11/29 WOD 

Holiday hours: 6 a.m., 9-11 a.m.

Blake

Four rounds for time of:

100 foot Walking lunge with 45lb plate held overhead

30 Box jump, 24 inch box

20 Wallball shots, 20 pound ball

10 Handstand push-ups

Happy Thanksgiving

Happy Thanksgiving! What a crew this morning. 8 a.m. Murph in below freezing temperatures. Awesome work, now let's eat! 

11/28

11/28 Thanksgiving WOD 

8:00 a.m. Don't forget your cold weather gear! 

Schedule Change

9/27 Morning Classes 

Sorry for the late notice, the last morning class with be at 8:30 a.m. Evening classes will resume as scheduled. 

11/27 WOD

11/27

Skill

Power Clean 5 x 4

WOD

Tabata

Kettlebell Swings 53/35
Power Cleans 135/95
Sled Push 50/35
Double Unders

11/26 WOD

11/26 WOD 

Back Squats: 3 x 10 @ 70%

WOD: 

3 RFT 

30 Wallballs 

20 Toes to Bar 

11/25

Skill
Bench Press
Set 1 – x 5 reps @ 80% of 1-RM
Set 2 – x 3 reps @ 85% of 1-RM
Set 3 – x 3 reps @ 90% of 1-RM
Set 4 – x 2 reps @ 95% of 1-RM
Set 5 – x 2 reps @ 95% or more of 1-RM
Rest 3 minutes between sets and use that time to warm-up for the Snatch

Wod
Three rounds for time of:
115/75 lb. Hang Power Snatch x 10 reps
Ring Dips x 15 reps

11/22

WOD
EMOM 20:00
Even minutes 15 KB swings 53/35
Odd minutes 15 goblet squats 53/35

11/21 WOD

11/21 WOD

Buy In 1,000 Meter Row

Round 1

10 Burpees, Rest 1 Min

Round 2

Round 1 plus 20 Double Unders, Rest 2 Min

Round 3

Round 1 & 2 plus 30 Sit Ups, Rest 3 Min

Round 4

Round 1, 2 & 3 plus 40 Mountain Climbers, Rest 4 Min

Round 5

Round 1,2,3 & 4 plus 50 Wall Balls 20/14

Cash Out 1,000 Meter Row

11/20

Row 500m
50 box jumps
40 deadlifts 225/155
30 t2b
20 ring dips
10 snatches 135/95
Run 100m between each round

11/19 WOD

11/19 WOD 

Skill: weighted pull ups. Work up to your one rep max. 

WOD:

Helen 

3 RFT

400 meter run

21 1.5 KB Swing 53/35

12 Pull-ups 

Thanks to SBBITT @CrossFit Smyrna for the Helen art! 

11/18 WOD

11/18 WOD 

Courtesy of CrossFit 30+2 

A.

Take 10-12 minutes to work up to a heavy, but not necessarily 1-RM, Power Clean

B.

Every minute, on the minute, for 20 minutes, perform:

3 Power Cleans

5 Burpees

Score the total amount (in lbs) successfully cleaned during the workout. If you do not complete a set within the assigned 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped.

11/15

Skill
Benchpress 10,8,6,4,2

Wod
10:00 AMRAP
2 strict pullups
4 chest to bar pullups
6 kipping pullups
Run 200m

CrossFit PPG Open House - December 14, 2013

CrossFit PPG open house December 14th. Mark your calendars, more details to come!

11/14 WOD

11/14 WOD 

Skill front squat 5 x 3

WOD 

4 Rounds

30 Back squats 45/35

30 Back rack lunges 45/35

300 Meter back rack run

Every time you drop the bar: 

15 Burpees 

15 Wallballs 20/14

11/12 CrossFit PPT Norcross Ga

Skill
Partner sled push
One minute push one minute rest
Repeat for 10:00
WOD
5 shoulder to overhead
10 toe to bars
20 double unders

CrossFit PPG Unlimited monthly memberships $135! Act now!

ATTENTION! New member stimulus program. Get a jump on those new years resolutions. We're offering unlimited monthly memberships for $135 to the next 20 people that sign up! Act now to be locked in at this special price!  

11/12 WOD

11/12 WOD

Skill Ring Dips

WOD: Elizabeth

21-15-9

Cleans 135/95
Ring Dips

11/8 WOD

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

11/7

Skill
Cleans 6x2

Wod
Death by cleans
Escalating ladder one rep EMOM til you can't finish the round

Crossfit PPG Norcross Georgia 11/6 WOD

Skill push jerk
5x3 90% of strict press 

Wod
100 double unders
Run 400m
75 wallballs 20/14
Run 400m
50 shoulder to overhead 95/65
Run 400m
25 pullups
Run 400m

11/5 WOD

11/5

Deadlifts: Every minute on the minute 3 deadlifts 85% 10 minutes

WOD: Diane

21-15-9

Deadlift 225/155
Handstand Push-ups

CrossFit PPG Norcross Georgia 11/3 WOD

11/4 WOD

In response to Crossfit Painesville's challenge.

As Many Reps as Possible 12 Minute Time Cap:

100 Kettle Bell Swings 53/35

100 Burpees

Rest as needed, then:

Four rounds:

Two minute running clock

Row 300 meters, then max rep hand release push ups for the remaining time. Rest 2 minutes