30 Min AMRAP800m Run40 Ab-mat sit-ups20 Pistols squats (alternating) WOD Guidance: This long AMRAP is all about keeping a steady pace. If your 800m Pace is 5:30 or higher choose either a 600m Run or 400m Run. If need to scale the pistol squat choose a scale that will challenge you but where you can...Read More
The PFC CrossFit programming model is targeted towards improving overall General Physical Preparedness or GPP of our athletes. GPP is being good at many things and not just one single thing. CrossFit specializes in not specializing. While a marathon runner will be great at running and a power lifter will be strong, the runner may...Read More
Str: Bench Press 5×5 (work on speed from the chest) Conditioning: *go for a run everytime they dismount from the bar. “Nicole” 20 min AMRAP 400m run Max rep pull-upsRead More
Strength/Skill: 10 minutes to work on High Hang Snatch. (bar or with weights) Work on techniques more than anything. Conditioning: sprint 100m 10-9-8-7-6-5-4-3-2-1 Thrusters (75/55) C2B Pull-ups sprint 100mRead More
Lift: EMOTM x 12 min -Hang PC/ Squat Clean/ Jerk complex *we aren’t working at maximal weight, this is more for efficiency. Maybe 70% 1 RM. Wod: 7RFT 7 Banded push-ups (blue/red) 7 OHS 95/65 7 T2B 7 Lateral HurdlesRead More
