PFC CrossFit – Open Gym 230811 (AMRAP – Rounds and Reps) – RX – AMRAP 5: 30 KB swings (35/53 lb) 20 jumping lunges Rest 5:00, then… AMRAP 5: 30 KB swings (35/53 lb) 20 jumping lunges – Both attempts should be an all-out effort with a goal to beat the first AMRAP the second...Read More

PFC CrossFit – CrossFit 230811 (AMRAP – Rounds and Reps) – RX – AMRAP 5: 30 KB swings (35/53 lb) 20 jumping lunges Rest 5:00, then… AMRAP 5: 30 KB swings (35/53 lb) 20 jumping lunges – Both attempts should be an all-out effort with a goal to beat the first AMRAP the second time...Read More

PFC CrossFit – CrossFit 230810 (AMRAP – Reps) – RX – 3 x AMRAP 6: Run 800 m Max wall-ball shots (14/20 lb) (9/10 ft) in remaining time. – Rest 1:00 between AMRAPs. – INTERMEDIATE – Same as RX’d – BEGINNER – Every 5:00 for 3 rounds: Run 600 m Max wall-ball shots (10/14 lb)...Read More

PFC CrossFit – Open Gym 230810 (AMRAP – Reps) – RX – 3 x AMRAP 6: Run 800 m Max wall-ball shots (14/20 lb) (9/10 ft) in remaining time. – Rest 1:00 between AMRAPs. – INTERMEDIATE – Same as RX’d – BEGINNER – Every 5:00 for 3 rounds: Run 600 m Max wall-ball shots (10/14...Read More

PFC CrossFit – Open Gym 230809 (Time) – RX – 5 rounds for time: 15 chest-to-bar pull-ups 25-ft handstand walk- INTERMEDIATE – 5 rounds for time: 10 chest-to-bar pull-ups 1:00 handstand walk attempts – BEGINNER – 5 rounds for time: 15 jumping chest-to-bar pull-ups :30 piked/plank shoulder taps General Warm-up (No Measure) 2:00 cardio machine...Read More

PFC CrossFit – CrossFit 230809 (Time) – RX – 5 rounds for time: 15 chest-to-bar pull-ups 25-ft handstand walk- INTERMEDIATE – 5 rounds for time: 10 chest-to-bar pull-ups 1:00 handstand walk attempts – BEGINNER – 5 rounds for time: 15 jumping chest-to-bar pull-ups :30 piked/plank shoulder taps General Warm-up (No Measure) 2:00 cardio machine of...Read More

PFC CrossFit – Open Gym 230808 (AMRAP – Rounds and Reps) – RX – AMRAP 12: 36 double-unders 6 squat cleans (95/135 lb) – INTERMEDIATE – AMRAP 12: 36 double-under attempts 6 squat cleans (75/115 lb) – BEGINNER – AMRAP 12: 48 single-unders 6 squat cleans (65/95 lb) General Warm-up (No Measure) 1 set: :30...Read More

PFC CrossFit – CrossFit 230808 (AMRAP – Rounds and Reps) – RX – AMRAP 12: 36 double-unders 6 squat cleans (95/135 lb) – INTERMEDIATE – AMRAP 12: 36 double-under attempts 6 squat cleans (75/115 lb) – BEGINNER – AMRAP 12: 48 single-unders 6 squat cleans (65/95 lb) General Warm-up (No Measure) 1 set: :30 single-unders...Read More

PFC CrossFit – CrossFit 230807 (Time) – RX – For time: 40 burpee box-overs (20/24 in) 30 deadlifts (135/185 lb) 20 overhead squats 10 muscle-ups – INTERMEDIATE – For time: 40 burpee box-overs (20/24 in) 30 deadlifts (105/155 lb) 20 overhead squats 5 muscle-ups – BEGINNER – For time: 30 burpee box-overs (16/20 in) 20...Read More

PFC CrossFit – Open Gym 230807 (Time) – RX – For time: 40 burpee box-overs (20/24 in) 30 deadlifts (135/185 lb) 20 overhead squats 10 muscle-ups – INTERMEDIATE – For time: 40 burpee box-overs (20/24 in) 30 deadlifts (105/155 lb) 20 overhead squats 5 muscle-ups – BEGINNER – For time: 30 burpee box-overs (16/20 in)...Read More