PFC CrossFit – CrossFit WOD (Time) In teams of 2 20 RFT 7 Cal Row 7 burpees over rower 7 Toes to bar *Switch after full roundsRead More

PFC CrossFit – Open Gym CFG 2021 Event 10 (Time) – RX – For time with a partner: 30 toes-to-bars 1.5-mile run 30 toes-to-bars 1.5-mile run 30 toes-to-bars – One partner works while one rests. Partition the runs and toes-to-bar sets as needed. – INTERMEDIATE – For time with a partner: 30 knees-to-armpits 1.5-mile run...Read More

PFC CrossFit – CrossFit Snatch (- RX – For load: Every 2:00 for 10 sets: 1 snatch – INTERMEDIATE – Same as Rx’D – BEGINNER – For load: Every 2:00 for 10 sets: 2 snatches) General Warm-up (No Measure) 3 sets: :20 up-downs – Rest :10 :20 air squats – Rest :10 :20 SOTS press...Read More

PFC CrossFit – Open Gym Snatch (- RX – For load: Every 2:00 for 10 sets: 1 snatch – INTERMEDIATE – Same as Rx’D – BEGINNER – For load: Every 2:00 for 10 sets: 2 snatches) General Warm-up (No Measure) 3 sets: :20 up-downs – Rest :10 :20 air squats – Rest :10 :20 SOTS...Read More

PFC CrossFit – CrossFit 230720 (AMRAP – Rounds and Reps) – RX – AMRAP 8: 2 wall walks 4 box jump-overs (24/30 in) – INTERMEDIATE – AMRAP 8: 2 wall walks 4 box jump-overs (20/24 in) – BEGINNER – AMRAP 8: 2 inch worms + push-up 4 box step-overs (12/20 in) Stretching (No Measure) Accumulate:...Read More

PFC CrossFit – Open Gym 230720 (AMRAP – Rounds and Reps) – RX – AMRAP 8: 2 wall walks 4 box jump-overs (24/30 in) – INTERMEDIATE – AMRAP 8: 2 wall walks 4 box jump-overs (20/24 in) – BEGINNER – AMRAP 8: 2 inch worms + push-up 4 box step-overs (12/20 in) Stretching (No Measure)...Read More

PFC CrossFit – CrossFit Snatch 230719 – CFG 2009 Event 5 (Time) – RX – 3 rounds for time: 30 wall-ball shots (14/20 lb)(9/10 ft) 30 low hang squat snatches (45/75 lb) – Each snatch begins from below the knee. – INTERMEDIATE – 3 rounds for time: 20 wall-ball shots (14/20 lb)(9/10 ft) 20 low...Read More

PFC CrossFit – Open Gym Snatch 230719 – CFG 2009 Event 5 (Time) – RX – 3 rounds for time: 30 wall-ball shots (14/20 lb)(9/10 ft) 30 low hang squat snatches (45/75 lb) – Each snatch begins from below the knee. – INTERMEDIATE – 3 rounds for time: 20 wall-ball shots (14/20 lb)(9/10 ft) 20...Read More

PFC CrossFit – CrossFit 230718 (Distance) – RX – 5 sets: On a 2:00 clock: :30 L-sit hold 10 burpees-to-target (12 in) Max distance DB farmers carry (35/50 lb) Rest for 1:00. – Use two DBs. – INTERMEDIATE – 5 sets: On a 2:00 clock: :30 L-sit hold (knees bent) 10 burpees-to-target (12 in) Max...Read More

PFC CrossFit – Open Gym 230718 (Distance) – RX – 5 sets: On a 2:00 clock: :30 L-sit hold 10 burpees-to-target (12 in) Max distance DB farmers carry (35/50 lb) Rest for 1:00. – Use two DBs. – INTERMEDIATE – 5 sets: On a 2:00 clock: :30 L-sit hold (knees bent) 10 burpees-to-target (12 in)...Read More