WOD – Page 185 – PFC CrossFit

Friday April 11, 2014

April 11, 2014SiteplicityWOD0

400M MB run 40 wallballs 3RFT

Thursday April 10, 2014

April 10, 2014SiteplicityWOD0

12 minute AMRAP 3 Power Snatches (115/85) 6 HSPU 9 Pull-ups

Wednesday April 9, 2014

April 9, 2014SiteplicityWOD0

“Nasty Girls” 3 RFT 50 Squats 7 Muscle-ups 10 HPC (135/95)

Tuesday April 8, 2014

April 8, 2014SiteplicityWOD0

Run 200M 20 situps 20 double unders Run 400M 40 situps 40 double unders Run 800M 80 situps 80 double unders Run 400M 40 situps 40 double unders Run 200M 20 situps 20 double unders

Monday April 2, 2014

April 7, 2014SiteplicityWOD0

Every minute on the minute for 20 minutes 3 HSPU 6 BW DL

Friday April 4, 2014

April 4, 2014SiteplicityWOD0

25 Minute AMRAP 5 deadlifts (275/185) 10 box jumps (24/20) 5 weighted pullups (20/10) 10 pushups

Thursday April 3, 2014

April 3, 2014SiteplicityWOD0

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

Wednesday April 2, 12014

April 2, 2014SiteplicityWOD0

Front Squats 5-5-5-5-5

Tuesday April 1, 2014

April 1, 2014SiteplicityWOD0

“Chelsea” EMOTM for 30 minutes 5 pullups 10 pushups 15 squats

Monday March 31, 2014

March 31, 2014SiteplicityWOD0

30 Minute AMRAP 15 wallballs 20/10 15 box jumps 24/20 15 KB Swings 53/35 15 ring dips (sub with parrallette dips/ or pushups) 15 knees elbows

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