Wednesday December 25, 2013
Happy Holidays to the Team PFC family of athletes and coaches!
Tuesday December 24, 2013
50-40-30-20-10 -MB cleans (20/14) -AB mat sit ups *immediately into 10-20-30-40-50 -Double unders -KB swings (53/36) *running clock the entire time
Monday December 23, 2013
3 RFT 10 clean and jerk (155/115) 10 hand release push ups *15 min cap
Friday December 20, 2013
Partner WOD Buy in.... 200m Partner carry (partner A gets carried) Then... Complete 10 Rounds of... 10 Ring Push-ups 15 KB Swings 53/35 20 KB... Read More
Thursday December 19, 2013
Front Squat 8-8-5-5-3 Jerk 3-3-2-2-1
Wednesday December 18, 2013
12 min AMRAP 5 C2B Pull-ups 7 2-for-1 WB 20/14 10/9 https://youtu.be/DQwrl7ZajTg
Tuesday December 17, 2013
30-20-10 DL (185,225,315 / 135,155,225) Box Jumps 24/20
Monday December 16, 2013
1 Squat clean @185/125LBS, 10 Strict HSPU 2 Squat cleans, 9 Strict HSPU 3 Squat cleans, 8 Strict HSPU 4 Squat cleans, 7 Strict HSPU 5 Squat cleans,... Read More
Friday December 13, 2013
Cash in 50 burpees Then... 10 rounds -5 hang squat clean 185/135 -10 AB mat sit ups Cash out- 50 burpees
Thursday December 12, 2013
3 Rounds 1 min max tire flips 1 min max ring dips 1 min max DL (315/225) 1 min max rope climbs *rest as needed... Read More