PFC CrossFit – Open Gym 230831 (Calories) – RX – EMOM 10: Even: row for max calories Odd: 25 double-unders Rest 5:00 For time: 1-mile run – INTERMEDIATE – EMOM 10: Even: row for max calories Odd: double-under attempts Rest 5:00 For time: 1-mile run – BEGINNER – EMOM 10: Even: row for max calories...Read More
PFC CrossFit – Open Gym Clean and Jerk (- RX – Every 2:00 for 30:00: 2 clean and jerks – Add load every 10:00. – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d) Record the 4 different loads lifted across the 30:00. General Warm-up (No Measure) 4 sets: :20 air squats :10...Read More
PFC CrossFit – CrossFit Clean and Jerk (- RX – Every 2:00 for 30:00: 2 clean and jerks – Add load every 10:00. – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d) Record the 4 different loads lifted across the 30:00. General Warm-up (No Measure) 4 sets: :20 air squats :10 up-downs...Read More
PFC CrossFit – Open Gym 230829 (AMRAP – Reps) – RX – AMRAP 12: 9 pull-ups 3 front squats (95/135 lb) 9 pull-ups 6 front squats 9 pull-ups 9 front squats – Continue the pattern of adding 3-reps to the front squats until time expires. – INTERMEDIATE – AMRAP 12: 6 pull-ups 3 front squats...Read More
PFC CrossFit – CrossFit 230829 (AMRAP – Reps) – RX – AMRAP 12: 9 pull-ups 3 front squats (95/135 lb) 9 pull-ups 6 front squats 9 pull-ups 9 front squats – Continue the pattern of adding 3-reps to the front squats until time expires. – INTERMEDIATE – AMRAP 12: 6 pull-ups 3 front squats (75/115...Read More
PFC CrossFit – Open Gym 230828 (Time) – RX – 6 rounds for time: 12 DB deadlifts (35/50 lb) 9 DB box step-up (35/50 lb) (20/24 in) 200-m run – Use two DBs. – Rest 2:00 between rounds. – INTERMEDIATE – 6 rounds for time: 12 DB deadlifts (20/35 lb) 9 DB box step-up (20/35...Read More
PFC CrossFit – Open Gym 230827 (Time) – RX – For time: 400-m walking lunge – INTERMEDIATE – Same as Rx’d – BEGINNER – On a 10:00 clock: Max-distance lungeIf performing the beginner option, record total distance lunged in the comments. General Warm-up (No Measure) 3 sets: : 30 high knees : 15 rest :...Read More
PFC CrossFit – CrossFit 230827 (Time) – RX – For time: 400-m walking lunge – INTERMEDIATE – Same as Rx’d – BEGINNER – On a 10:00 clock: Max-distance lungeIf performing the beginner option, record total distance lunged in the comments. General Warm-up (No Measure) 3 sets: : 30 high knees : 15 rest : 30...Read More
