PFC CrossFit – CrossFit 230727 (AMRAP – Rounds and Reps) – RX – AMRAP 8:00: 8 left-arm single-DB front-rack step-back lunges (35/50 lb) 8 right-arm single-DB front-rack step-back lunges 48 double-unders – INTERMEDIATE – AMRAP 8:00: 8 left-arm single-DB front-rack step-back lunges (25/35 lb) 8 right-arm single-DB front-rack step-back lunges 1:00 double-under attempts (up to...Read More

PFC CrossFit – Open Gym 230727 (AMRAP – Rounds and Reps) – RX – AMRAP 8:00: 8 left-arm single-DB front-rack step-back lunges (35/50 lb) 8 right-arm single-DB front-rack step-back lunges 48 double-unders – INTERMEDIATE – AMRAP 8:00: 8 left-arm single-DB front-rack step-back lunges (25/35 lb) 8 right-arm single-DB front-rack step-back lunges 1:00 double-under attempts (up...Read More

PFC CrossFit – CrossFit 230726 (Time) – RX – 3 rounds for time: Run 800 m 100-ft bear crawl 30 Russian KB swings (53/70 lb) – INTERMEDIATE – 3 rounds for time: Run 600m 100-ft bear crawl 30 Russian KB swing (35/53 lb) – BEGINNER – 3 rounds for time: Run 400m 50-ft bear crawl...Read More

PFC CrossFit – Open Gym 230726 (Time) – RX – 3 rounds for time: Run 800 m 100-ft bear crawl 30 Russian KB swings (53/70 lb) – INTERMEDIATE – 3 rounds for time: Run 600m 100-ft bear crawl 30 Russian KB swing (35/53 lb) – BEGINNER – 3 rounds for time: Run 400m 50-ft bear...Read More

PFC CrossFit – CrossFit Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between...Read More

PFC CrossFit – Open Gym Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest...Read More

PFC CrossFit – CrossFit Heavy DT (AMRAP – Rounds and Reps) – RX – AMRAP 12: 12 deadlifts (145/205 lb) 9 hang power cleans 6 push jerks – INTERMEDIATE – AMRAP 12: 12 deadlift (105/155 lb) 9 hang power clean 6 push jerks – BEGINNER – AMRAP 12: 12 deadlift (65/95 lb) 9 hang power...Read More

PFC CrossFit – Open Gym Heavy DT (AMRAP – Rounds and Reps) – RX – AMRAP 12: 12 deadlifts (145/205 lb) 9 hang power cleans 6 push jerks – INTERMEDIATE – AMRAP 12: 12 deadlift (105/155 lb) 9 hang power clean 6 push jerks – BEGINNER – AMRAP 12: 12 deadlift (65/95 lb) 9 hang...Read More

PFC CrossFit – CrossFit DVB (Time) For Time 1 mile Run with medicine ball (20/14 lb) Then 8 Rounds of: 10 Wall Ball Shots (20/14 lb) 1 Rope Climb (15 ft) Then, 800 meter Run with medicine ball (20/14 lb) Then 4 Rounds of: 10 Wall Ball Shots (20/14 lb) 1 Rope Climb (15 ft)...Read More

PFC CrossFit – Open Gym 230723 (AMRAP – Reps) – RX – 10 sets for reps: :20 ring rows (body parallel to the ground) :10 rest :20 hand-release push-ups :10 rest :20 air squats :10 rest – INTERMEDIATE – 10 sets for reps: :20 ring rows :10 rest :20 hand-release push-ups :10 rest :20 air...Read More