WODs

Saturday – December 16, 2017

Coach’s Choice
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Friday – December 15, 2017

4 RFT 400m Run 21 lunges 15 pullups 9 burpees ** PFC CROSSFIT 1ST ANNUAL HOLIDAY PARTY – 5:30 PM ** There will be NO evening WODs. Join us for our first holiday party at Panchos at Downtown Summerlin. RSVP on the sheet in the box or let Coach Brad know. There will be a ‘Wh
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Thursday – Decmeber 14, 2017

Strength/Skill: 20 min to build up to 2 rep HPC 10 Min AMRAP 4 Front Squat 135/95 8 Push Press 135/95 12 Cal Row
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Wednesday – December 13, 2017

24 Min EMOM Min 1: Row for calories Min 2: Max Double unders Min 3: KB Swings 53/35 Min 4: Rest * Score is TOTAL reps*
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Tuesday – December 12, 2017

Back Squat Min 0 Perform 3 Back Squats Min 1 Perform 3 Back Squats Min 3 Perform 2 Back Squats Min 5 Perform 2 Back Squats Min 8 perform 1 Back Squat Min 11 Perform 1 Back Squat Min 14 Perform 1 Back Squat Min 17 Perform 1 Back Squat Build up to good Rep back squat before beginning th
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Monday – Decmeber 11, 2017

Hero “Coffland” Hang from the pull-up bar for 6 min Every time you drop perform: 800m Run and 30 push-ups Beginner Hang for 4 minutes Every time you drop, perform: 400m run and 15 push-ups If athlete cannot run 800m in less than 5 minutes consider reducing the distance.
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Saturday – December 9, 2017

Coach’s Choice
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Friday – December 8, 2017

30 Min AMLAP 5 Deadlift 275/185 20 Push-ups 50m Yoke push (Empty) Lap around building (After yoke push just continue around building whatever way you are facing)
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Thursday – Decmeber 7, 2017

For time 400m Run 100m Farmer carry (70’s/53’s) 800m Run 100m Farmer Carry 400m Run
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