PFC CrossFit – CrossFit 230627 (Calories) – RX – EMOM 20: Even minutes: 3 power cleans (155/225 lb) Odd minutes: Max calorie row – INTERMEDIATE – EMOM 20: Even minutes: 3 power cleans (105/155 lb) Odd minutes: Max calorie row – BEGINNER – EMOM 20: Even minutes: 2 power cleans (55/75 lb) Odd minutes: 8...Read More

PFC CrossFit – Open Gym 230627 (Calories) – RX – EMOM 20: Even minutes: 3 power cleans (155/225 lb) Odd minutes: Max calorie row – INTERMEDIATE – EMOM 20: Even minutes: 3 power cleans (105/155 lb) Odd minutes: Max calorie row – BEGINNER – EMOM 20: Even minutes: 2 power cleans (55/75 lb) Odd minutes:...Read More

PFC CrossFit – CrossFit Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#– INTERMEDIATE – 5 rounds for time: 400-m run 15 overhead squats (45/65 lb) – BEGINNER – 3 rounds for time: 400-m run 15 overhead squats (PVC or empty barbell) General Warm-up (No Measure) Round 1: Partner...Read More

PFC CrossFit – Open Gym Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#– INTERMEDIATE – 5 rounds for time: 400-m run 15 overhead squats (45/65 lb) – BEGINNER – 3 rounds for time: 400-m run 15 overhead squats (PVC or empty barbell) General Warm-up (No Measure) Round 1:...Read More

PFC CrossFit – CrossFit General Warm-up (No Measure) 1 set: 200-m run 10 Samson lunges :30 PVC overhead squats (pause in the bottom) :30 ring support hold :30 ring rows 1 set: 200-m run 10 alternating spiderman stretches :30 PVC overhead squats (pause in the bottom) :30 strict ring dips :30 strict pull-ups 1 set:...Read More

PFC CrossFit – Open Gym General Warm-up (No Measure) 1 set: 200-m run 10 Samson lunges :30 PVC overhead squats (pause in the bottom) :30 ring support hold :30 ring rows 1 set: 200-m run 10 alternating spiderman stretches :30 PVC overhead squats (pause in the bottom) :30 strict ring dips :30 strict pull-ups 1...Read More

PFC CrossFit – CrossFit 230624 (Time) – RX – 5 rounds for time: 15 KB sumo deadlift high pulls (35/53 lb) 18 box jumps (20/24 in) 21 sit-ups – INTERMEDIATE – 5 rounds for time: 15 KB sumo deadlift high pulls (26/35 lb) 18 box jumps (20/24 in) 21 sit-ups – BEGINNER – 5 rounds...Read More

PFC CrossFit – Open Gym 230624 (Time) – RX – 5 rounds for time: 15 KB sumo deadlift high pulls (35/53 lb) 18 box jumps (20/24 in) 21 sit-ups – INTERMEDIATE – 5 rounds for time: 15 KB sumo deadlift high pulls (26/35 lb) 18 box jumps (20/24 in) 21 sit-ups – BEGINNER – 5...Read More

PFC CrossFit – CrossFit 230623 (AMRAP – Rounds and Reps) – RX – AMRAP 20: 3-6-9-12-15… etc. Handstand push-ups Clean and jerks (95/135 lb) Calorie row – INTERMEDIATE – AMRAP 20: 2-4-6-8-10… etc. Handstand push-ups 3-6-9-12-15… etc. Clean and jerks (75/115 lb) Calorie row – BEGINNER – AMRAP 20: 3-6-9-12-15… etc. Pike push-ups Clean and...Read More

PFC CrossFit – Open Gym 230623 (AMRAP – Rounds and Reps) – RX – AMRAP 20: 3-6-9-12-15… etc. Handstand push-ups Clean and jerks (95/135 lb) Calorie row – INTERMEDIATE – AMRAP 20: 2-4-6-8-10… etc. Handstand push-ups 3-6-9-12-15… etc. Clean and jerks (75/115 lb) Calorie row – BEGINNER – AMRAP 20: 3-6-9-12-15… etc. Pike push-ups Clean...Read More