WODs

Saturday, November 3, 2012

Squat clean ladder (This will be done in teams of 2 only for the purposes of loading their partners bar) EMOTM 5 burpees 1 squat clean Weights will increase 10Lb per minute. Starting weight 95/65 ** new athletes scale accordingly with either lighter start weight, or increasing increme
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Friday, November 2, 2012

LIFT: 3-3-2-2-1-1 Max weighted pull-ups WOD: 1k row 25 ring dips 500m row 15 HSPU 250m row 5 tire flips
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Thursday, November 1, 2012

WOD: 12min amrap 5 push press 135/95 10 box jumps 24/20 1 lap around building
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Wednesday, October 31, 2012

  Halloween Surprise WOD: Trick or Treat
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Tuesday, October 30, 2012

WOD: 21-15-9 DL 225/135 Bar facing burpees *finish class with 10-15 min HSPU work
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Monday, October 29, 2012

LIFT: 3-3-3-3-3 Front squat (rest no more then 2-3min between rounds) WOD: 400m run 10 rounds of the couplet 10 wall balls 20/14 10ft/9ft 10 toes2bar then…. 400m run
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Saturday, October 27

  WOD: “Nancy” 5 rounds for time: 400m run, 15 Overhead Squats (95/65). Running is good for you, don’t complain.
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Friday, October 26

PFCF Family, Thank you so much for being an amazing, motivating, inspiring, and hardworking group of people. I have enjoyed the time I have been able to spend with each of you. Throughout our time together, everyone of you has motivated and inspired me. It’s not often you get to
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Thursday, October 25

Lift: Jerk, 5 attempts at a 1RM. WOD: “Fran” 21-15-9: Thrusters (95/65), pullups.
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