PFC CrossFit – CrossFit 230717 (Time) – RX – For time: 400/500-m row 30 hang power cleans (145/205 lb) 400/500-m row – INTERMEDIATE – For time: 400/500-m row 30 hang power cleans (95/135 lb) 400/500-m row – BEGINNER – For time: 200/250-m row 30 hang power cleans (35/45 lb) 200/250-m row General Warm-up (No Measure)...Read More

PFC CrossFit – Open Gym 230717 (Time) – RX – For time: 400/500-m row 30 hang power cleans (145/205 lb) 400/500-m row – INTERMEDIATE – For time: 400/500-m row 30 hang power cleans (95/135 lb) 400/500-m row – BEGINNER – For time: 200/250-m row 30 hang power cleans (35/45 lb) 200/250-m row General Warm-up (No...Read More

PFC CrossFit – CrossFit 230716 (Time) – RX – 6 rounds for time: Run 400 m – Rest 3:00 between rounds. – INTERMEDIATE – Same as Rx’d – BEGINNER – 6 rounds for time: Run 200 m – Rest 3:00 between rounds. Skill Work (Checkmark) Post-workout: Not for time: 50 GHD hip extensions Stretching (No...Read More

PFC CrossFit – Open Gym 230716 (Time) – RX – 6 rounds for time: Run 400 m – Rest 3:00 between rounds. – INTERMEDIATE – Same as Rx’d – BEGINNER – 6 rounds for time: Run 200 m – Rest 3:00 between rounds. Skill Work (Checkmark) Post-workout: Not for time: 50 GHD hip extensions Stretching...Read More

PFC CrossFit – CrossFit Clean and Jerk (- RX – 7 sets for load: 2 clean and jerks – Lift once every 3:00. – INTERMEDIATE – Same as Rx’d – BEGINNER – 7 sets for load: 3 clean and jerks) General Warm-up (No Measure) 4 sets: :20 air squats :10 straight arm burpees :30 rest...Read More

PFC CrossFit – Open Gym Clean and Jerk (- RX – 7 sets for load: 2 clean and jerks – Lift once every 3:00. – INTERMEDIATE – Same as Rx’d – BEGINNER – 7 sets for load: 3 clean and jerks) General Warm-up (No Measure) 4 sets: :20 air squats :10 straight arm burpees :30...Read More

PFC CrossFit – Open Gym 230714 (AMRAP – Rounds and Reps) – RX – AMRAP 5: 10 alternating single-leg squats 30 double-unders 15 pull-ups AMRAP 5: 10 alternating single-leg squats 30 double-unders 12 chest-to-bar pull-ups AMRAP 5: 10 alternating single-leg squats 30 double-unders 9 bar muscle-ups – Rest 1:00 between AMRAPs. – INTERMEDIATE – AMRAP...Read More

PFC CrossFit – CrossFit 230714 (AMRAP – Rounds and Reps) – RX – AMRAP 5: 10 alternating single-leg squats 30 double-unders 15 pull-ups AMRAP 5: 10 alternating single-leg squats 30 double-unders 12 chest-to-bar pull-ups AMRAP 5: 10 alternating single-leg squats 30 double-unders 9 bar muscle-ups – Rest 1:00 between AMRAPs. – INTERMEDIATE – AMRAP 5:...Read More

PFC CrossFit – Open Gym 230713 (Time) – RX – For time with a partner: 1,000-m row 400-m weighted front carry (70/100 lb) 100 GHD sit-ups 400-m weighted front carry 1,000-m row – Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry....Read More

PFC CrossFit – CrossFit Clean and Jerk (- RX – 7 sets for load: 2 clean and jerks – Lift once every 3:00. – INTERMEDIATE – Same as Rx’d – BEGINNER – 7 sets for load: 3 clean and jerks) General Warm-up (No Measure) 4 sets: :20 air squats :10 straight arm burpees :30 rest...Read More