PFC CrossFit – CrossFit 230622 (AMRAP – Reps) – RX – Every 5:00 x 3 sets for reps: 800-m run Max reps DB box step-ups (20/24 in) (35/50 lb) – Use one DB. – INTERMEDIATE – Every 3:00 x 4 sets for reps: 400-m run Max reps DB box step-ups (20/24 in) (25/35 lb) –...Read More
PFC CrossFit – Open Gym 230622 (AMRAP – Reps) – RX – Every 5:00 x 3 sets for reps: 800-m run Max reps DB box step-ups (20/24 in) (35/50 lb) – Use one DB. – INTERMEDIATE – Every 3:00 x 4 sets for reps: 400-m run Max reps DB box step-ups (20/24 in) (25/35 lb)...Read More
PFC CrossFit – CrossFit Bench Press (- RX – For load: 10-10-10-10-10: Bench press – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d) Bench Press (- RX – For load: 10-10-10-10-10: Bench press – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d) General Warm-up (No Measure) AMRAP 4: 10...Read More
PFC CrossFit – Open Gym Bench Press (- RX – For load: 10-10-10-10-10: Bench press – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d) Bench Press (- RX – For load: 10-10-10-10-10: Bench press – INTERMEDIATE – Same as Rx’d – BEGINNER – Same as Rx’d) General Warm-up (No Measure) AMRAP 4:...Read More
PFC CrossFit – Open Gym 230620 (Time) – RX – For time: 21-15-9: Deadlifts (155/225 lb) Lateral burpees over the barbell – INTERMEDIATE – For time: 21-15-9: Deadlifts (125/185 lb) Lateral burpees over the barbell – BEGINNER – For time: 21-15-9: Deadlifts (95/135 lb) Lateral burpees over the barbell General Warm-up (No Measure) 1 set:...Read More
PFC CrossFit – CrossFit 230620 (Time) – RX – For time: 21-15-9: Deadlifts (155/225 lb) Lateral burpees over the barbell – INTERMEDIATE – For time: 21-15-9: Deadlifts (125/185 lb) Lateral burpees over the barbell – BEGINNER – For time: 21-15-9: Deadlifts (95/135 lb) Lateral burpees over the barbell General Warm-up (No Measure) 1 set: 3:00...Read More
PFC CrossFit – CrossFit Randy (Time) For Time: 75 Power Snatches, 75# / 55#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.– INTERMEDIATE – For time: 75 power snatches (45/55 lb) – BEGINNER – For time: 50 power snatches...Read More
PFC CrossFit – Open Gym Randy (Time) For Time: 75 Power Snatches, 75# / 55#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.– INTERMEDIATE – For time: 75 power snatches (45/55 lb) – BEGINNER – For time: 50 power...Read More
PFC CrossFit – CrossFit 230618 (Time) 2 rounds for time 10 hand release push-ups 20 alternating hang DB power cleans (50/35) 10 hand release push-ups 1000/800m row Use single DBRead More
PFC CrossFit – Open Gym 230618 (Time) – RX – 3 rounds for time with a partner: 100-m synchro walking lunge 200 double-unders 400-m med-ball carry (14/20 lb) – Break up the double-unders between partners and switch who carries the ball as needed. – INTERMEDIATE – 3 rounds for time with a partner: 100-m synchro...Read More
