Siteplicity – Page 215 – PFC CrossFit

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Thursday, November 29, 2012

November 28, 2012SiteplicityWOD0

Wod: 21-15-9 OHS 135/95 Bar facing burpee

Wednesday, November 28, 2012

November 27, 2012SiteplicityUncategorized0

Lift: Backsquat 3-3-3-3-3 Wod: 9-7-5-3-1 Bar muscle up Box jump 30/24

Tuesday, November 27, 2012

November 26, 2012SiteplicityUncategorized0

Wod: 1mile run 40 KBS 53/32 800m run 30 KBS 400m run 20 KBS 200m run 10 KBS

Monday, November 26, 2012

November 25, 2012SiteplicityWOD0

Lift: 15min Snatch improvement Wod: 5min AMREP wallballs 1min rest 3min AMREP g2o ( 135/95 ) 30second rest 1min AMREP double unders

Sunday, November 25, 2012

November 24, 2012SiteplicityUncategorized0

OPEN GYM

Saturday, November 24, 2012

November 23, 2012SiteplicityUncategorized0

Obstacle Course

Friday, November 23, 2012

November 22, 2012SiteplicityUncategorized0

PFCF will only be having 1 classes today due to the holiday. Please join us at 12p for our “Black Friday WoD” 25 KBS 70/53 25 Parra let push-ups feet on medball 25 Ring Dips 25 Airsquats 25 Wipers 25 Thrusters 135/95 *break up as needed

Thursday, November 22, 2012

November 21, 2012SiteplicityWOD0

PFCF will be CLOSED today for Thanksgiving Day, Happy Holidays!

Wednesday, November 21, 2012

November 20, 2012SiteplicityUncategorized0

“Tabata PFC” Back squat 75/55 Push press 75/55 Sit-ups Row for calories

Tuesday, November 20, 2012

November 19, 2012SiteplicityWOD0

15 min AMRAP 3 Clean and Jerks 155/105 6 Pull ups 12 Double Unders

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