OPEX Lactic Test 3 Rounds 250m Row 10 KB Swings 70/53 10 Burpees 10 KB Swings 70/53 10 Burpees 10 KB Swings 70/53 250m Row Rest 12 minutes between each round WOD Guidance: This WOD should be done at 100% effort. This WOD will test your body’s ability to recover. How much you fall off...Read More

Back Squat 5-5-5-5Read More

400m Run 1k Row 100 Double Unders 800m Run 750m Row 75 Double Unders 1 Mile Run 500m Row 50 Double UndersRead More

3 RFT 15 Power Cleans 135/95 15 Thrusters 135/95 1k Row 25 Min Timecap *CrossFit Main Site WOD 6 May 19Read More

PFC Crossfit – CrossFit Metcon Metcon (Time) 5 RFT 10 Hang power cleans 115/75 8 Front Squats 115/75 6 Push Jerks 115/75 Weightlifting 6 Minute EMOM of 1 Hang power clean + 2 Front Squats + 1 Push JerkRead More

Coaches ChoiceRead More

5 RFT 10 Hang power cleans 115/75 8 Front Squats 115/75 6 Push Jerks 115/75Read More

Fran 21-15-9 Thrusters 95/65 Pull-ups *8 Min TimecapRead More

Strength/Technique: 20 minutes to build up to heavy 2 Rep OHS For Time: 100 Burpee Box Jump overs 24″/20″Read More

30 Min EMOM 1 Hang Power Snatch Finisher: Coaches choiceRead More