Friday July 12, 2013
WOD: 5RFT 8 Front Squat 165/115 16 Abmat Sit-ups 24 Double Unders
Thursday July 11, 2013
Lift: Bench press 8-8-8-8-8 WOD: 7 RFT 1 Rope Climb 7 Ring Dips 7 Push Press 115/85 7 DL 115/85
Wednesday July 10, 2013
Lift: No Lift WOD: 5 Rounds 500m Row Max rest in between sets – post slowest time recorded
Tuesday July 9, 2013
Lift: 3 RM Deadlift (snatch grip) WOD: “Amanda” 9-7-5 Ring Muscle Up Snatch 135/95
Monday July 8, 2013
Lift: Clean Complex – clean pull/hang PWR clean/full squat clean – 6 sets of the complex WOD: For Time 50 Wallballs 20/14 10/9 400m Run 30 Push-ups... Read More
Friday July 5, 2013
Lift: SOTS 2-2-2-2-2 WOD: Partner Wod Buy in-400m Relay Then…. 100 Partner Wallballs 20/14 10/9 75 Partner Banded Pushups 50 KB SDLHP 53/35 25 Partner... Read More
Thursday July 4, 2013
Happy 4th of July!!! _PFC CrossFit is Closed_
Wednesday July 3, 2013
Lift: No Lift WOD: 17min76sec AMRAP 7 T2B 4 HSPU 13 Thrusters 95/65
Tuesday July 2, 2013
Lift: Establish a max height box jump WOD: The Swanson 12min AMREP of… 1 DL 225/155 2 BJ 24/20 2 DL 4 BJ 3 6... Read More
Monday, July 1, 2013
Lift: Snatch Balance 20min Cap technique improvement WOD: “Open WOD 11.4” Complete as many rounds and reps as possible in 10 minutes of: 60 Bar-facing... Read More