PFC CrossFit – Open Gym 230712 (Time) – RX – For time: 5-8-13: Deficit handstand push-ups Double-DB deadlifts (50/70 lb) – Touch all 4 heads of the DBs to the floor. Then… 89-ft double-KB overhead walking lunge (35/53 lb) – INTERMEDIATE – For time: 5-8-13: Handstand push-ups Double-DB deadlifts (35/50lb) – Touch all 4 heads...Read More

PFC CrossFit – CrossFit 230712 (Time) – RX – For time: 5-8-13: Deficit handstand push-ups Double-DB deadlifts (50/70 lb) – Touch all 4 heads of the DBs to the floor. Then… 89-ft double-KB overhead walking lunge (35/53 lb) – INTERMEDIATE – For time: 5-8-13: Handstand push-ups Double-DB deadlifts (35/50lb) – Touch all 4 heads of...Read More

PFC CrossFit – CrossFit 230711 (AMRAP – Rounds and Reps) – RX – AMRAP 10: 12 box jumps (24/30 in) 3 rope climbs – INTERMEDIATE – AMRAP 10: 12 box jumps (20/24 in) 1 rope climb – BEGINNER – AMRAP 10: 10 box jumps (16/20 in) 3 pull-to-stands General Warm-up (No Measure) 1 set: 400-m...Read More

PFC CrossFit – Open Gym 230711 (AMRAP – Rounds and Reps) – RX – AMRAP 10: 12 box jumps (24/30 in) 3 rope climbs – INTERMEDIATE – AMRAP 10: 12 box jumps (20/24 in) 1 rope climb – BEGINNER – AMRAP 10: 10 box jumps (16/20 in) 3 pull-to-stands General Warm-up (No Measure) 1 set:...Read More

PFC CrossFit – CrossFit 230710 (Time) – RX – 3 rounds for time: 15 thrusters (65/95 lb) 400-m run – INTERMEDIATE – 3 rounds for time: 15 thrusters (55/75 lb) 400-m run – BEGINNER – 3 rounds for time: 15 thrusters (35/45 lb) 200-m run General Warm-up (No Measure) 1 set: 200-m run, slow :30...Read More

PFC CrossFit – Open Gym 230710 (Time) – RX – 3 rounds for time: 15 thrusters (65/95 lb) 400-m run – INTERMEDIATE – 3 rounds for time: 15 thrusters (55/75 lb) 400-m run – BEGINNER – 3 rounds for time: 15 thrusters (35/45 lb) 200-m run General Warm-up (No Measure) 1 set: 200-m run, slow...Read More

PFC CrossFit – CrossFit 230709 (Time) – RX – 50-40-30-20-10: Calorie row 10-20-30-40-50: V-ups – Move back and forth between movements; ie: 50 cal, 10 v-ups, 40 cal, 20 v-ups, etc. – INTERMEDIATE – 50-40-30-20-10: Calorie row 10-20-30-40-50: Tuck-ups – Move back and forth between movements; ie: 10 cal, 10 tuck-ups, 40 cal, 20 tuck-ups,...Read More

PFC CrossFit – Open Gym 230709 (Time) – RX – 50-40-30-20-10: Calorie row 10-20-30-40-50: V-ups – Move back and forth between movements; ie: 50 cal, 10 v-ups, 40 cal, 20 v-ups, etc. – INTERMEDIATE – 50-40-30-20-10: Calorie row 10-20-30-40-50: Tuck-ups – Move back and forth between movements; ie: 10 cal, 10 tuck-ups, 40 cal, 20...Read More

PFC CrossFit – CrossFit 230708 (AMRAP – Rounds and Reps) – RX – AMRAP 20 with a partner: 8 DB step-ups (35/50 lb)(20 in) 8 DB squat cleans – One partner completes a round, while the other rests; switch. – Use two DBs for both movements. – INTERMEDIATE – AMRAP 20 with a partner: 8...Read More

PFC CrossFit – Open Gym 230708 (AMRAP – Rounds and Reps) – RX – AMRAP 20 with a partner: 8 DB step-ups (35/50 lb)(20 in) 8 DB squat cleans – One partner completes a round, while the other rests; switch. – Use two DBs for both movements. – INTERMEDIATE – AMRAP 20 with a partner:...Read More