WOD – Page 186 – PFC CrossFit

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WOD

Friday March 28, 2014

March 28, 2014SiteplicityWOD0

Open WOD 14.5

Thursday March 27, 2014

March 27, 2014SiteplicityWOD0

30mn AMRAP 5 DL (275/185) 10 MB AbMat situps (20/10) 400M

Wednesday March 26, 2014

March 26, 2014SiteplicityWOD0

15 Minute AMRAP 9 SDHP (53/35) 15 flutter kicks (4ct) 21 OHJS (PVC)

Tuesday March 25, 2014

March 25, 2014SiteplicityWOD0

“Elizabeth” 21-15-9 Cleans (135/95) Ring Dips

Monday March 24, 2014

March 24, 2014SiteplicityWOD0

“Eva” 5 RFT 800M 30 KB swings (53/35) 30 pullups

Friday March 21, 2014

March 21, 2014SiteplicityWOD0

Open WOD 14.4

Thursday March 20, 2014

March 20, 2014SiteplicityWOD0

60 airsquats 60 abmat situps 50 airsquats 50 flutter kicks (4ct) 40 airsquats 40 knees elbows 30 airsquats 30 situp flutter kicks (4ct) 20 airsquats 20 toes 2 bar 10 airsquats 10 wipers

Wednesday March 19, 2014

March 19, 2014SiteplicityWOD0

Running “Grace” 3 RFT 800m Run 10 C&J (135/95)

Tuesday March 18, 2014

March 18, 2014SiteplicityWOD0

4RFT 30 seconds max pushups 30 seconds plank hold 30 seconds max bodyweight DL 30 seconds DL lockout hold 30 seconds max airsquats 30 seconds A/S ‘crease low, hands up’ hold 30 seconds max pullups 30 seconds hang from bar

Monday March 17, 2014

March 17, 2014SiteplicityWOD0

5 RFT (95/65) 7 OHP/SP 7 PP 7 PJ

1 … 184 185 186 187 188 … 230