WOD – Page 178 – PFC CrossFit

Monday July 7, 2014

July 7, 2014SiteplicityWOD0

1 mile run 100 ab mat sit-ups 1 Mile run 100 air squats 1 mile run 100 push ups

“Championship Partner Fight Gone Bad” 5 Rounds *One partner works at a time* * 3 burpee penalty for partner switch mid round performed by tired partner* Wall Ball 20/14 SDHP 75/55 Box Jumps “20 Push press 75/55 Row for calories 1 Min rest

Friday July 4, 2014

July 3, 2014SiteplicityWOD0

The box will be CLOSED in observance of the 4th of July holiday.

Thursday July 3, 2014

July 2, 2014SiteplicityWOD0

5 RFT 15 Power Snatch (95/65) 400m Run

Wednesday July 2, 2014

July 1, 2014SiteplicityWOD0

15 RFT 7 MB cleans (20/10) 7 Push-ups 7 Abmat situps

Tuesday July 1, 2014

June 30, 2014SiteplicityWOD0

35 minute AMRAP 6 Turkish Get-ups (53/35) 8 KB Front Squats (53/35) 10 Burpee Pull-ups

Monday June 30, 2014

June 29, 2014SiteplicityWOD0

21-18-15-12-9-6-3 SDHP (75/55) Push Press (75/55)

Saturday June 28, 2014

June 27, 2014SiteplicityWOD0

KETTLEBELL SEMINAR – 11:00 AM – 1:00 PM $20 Members $30 Non-Members Register at https://www.PFCtraining.com/schedule

Friday June 27, 2104

June 26, 2014SiteplicityWOD0

“Elizabeth” 21-15-9 Cleans (135/95) Ring Dips (sub = parallette dips)

Thursday June 26, 2014

June 25, 2014SiteplicityWOD0

10-1-10 OHJAS (PVC) Box Jumps (24/20)

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