PFC CrossFit – CrossFit 230801 (Time) – RX – For time: 50-40-30-20-10 Calorie row – Perform 15 wall-ball shots (14/20 lb)(9/10 ft) after each row. – INTERMEDIATE – For time: 50-40-30-20-10 Calorie row – Perform 15 wall-ball shots (10/14 lb)(9/10 ft) after each row. – BEGINNER – For time: 30-25-20-15-10 Calorie row – Perform 10...Read More

PFC CrossFit – Open Gym 230801 (Time) – RX – For time: 50-40-30-20-10 Calorie row – Perform 15 wall-ball shots (14/20 lb)(9/10 ft) after each row. – INTERMEDIATE – For time: 50-40-30-20-10 Calorie row – Perform 15 wall-ball shots (10/14 lb)(9/10 ft) after each row. – BEGINNER – For time: 30-25-20-15-10 Calorie row – Perform...Read More

PFC CrossFit – CrossFit 230731 (AMRAP – Rounds and Reps) – RX – AMRAP 10: 7 muscle-ups 7 devils presses (35/50 lb) – Use two DBs. – INTERMEDIATE – AMRAP 10: 7 chest-to-bar pull-ups 7 ring dips 7 devils presses (25/35 lb) – Use two dumbbells. – BEGINNER – AMRAP 10: 7 ring rows 7...Read More

PFC CrossFit – Open Gym 230731 (AMRAP – Rounds and Reps) – RX – AMRAP 10: 7 muscle-ups 7 devils presses (35/50 lb) – Use two DBs. – INTERMEDIATE – AMRAP 10: 7 chest-to-bar pull-ups 7 ring dips 7 devils presses (25/35 lb) – Use two dumbbells. – BEGINNER – AMRAP 10: 7 ring rows...Read More

PFC CrossFit – CrossFit 230730 (AMRAP – Reps) – RX – EMOM 24: 1: Strict knees-to-elbows 2: Handstand walk 3: Legless rope climbs (starting seated on the floor) 4: Rest – Score is total reps. – INTERMEDIATE – EMOM 24: 1: Strict knees-to-chest 2: Handstand walk around box 3: Legless rope climbs (starting seated on...Read More

PFC CrossFit – Open Gym 230730 (AMRAP – Reps) – RX – EMOM 24: 1: Strict knees-to-elbows 2: Handstand walk 3: Legless rope climbs (starting seated on the floor) 4: Rest – Score is total reps. – INTERMEDIATE – EMOM 24: 1: Strict knees-to-chest 2: Handstand walk around box 3: Legless rope climbs (starting seated...Read More

PFC CrossFit – Open Gym CrossFit Regional 2014 Event 6 – Partner (Time) – RX – For time with a partner: 50-calorie row 50 box jump-overs (20/24 in) 50 deadlifts (125/185 lb) 50 wall-ball shots (14/20 lb) (10 ft) 50 ring dips 50 wall-ball shots 50 deadlifts 50 box jump-overs 50-calorie row Time cap: 21:00...Read More

PFC CrossFit – CrossFit CrossFit Regional 2014 Event 6 – Partner (Time) – RX – For time with a partner: 50-calorie row 50 box jump-overs (20/24 in) 50 deadlifts (125/185 lb) 50 wall-ball shots (14/20 lb) (10 ft) 50 ring dips 50 wall-ball shots 50 deadlifts 50 box jump-overs 50-calorie row Time cap: 21:00 –...Read More

PFC CrossFit – CrossFit 230728 (AMRAP – Reps) – RX – 7 rounds for max reps: 1:30 to accumulate: 4 shoulder presses (95/135 lbs) 4 front squats 4 thrusters AMRAP lateral burpees over the barbell 1:30 rest – INTERMEDIATE – 7 rounds for max reps: 1:30 to accumulate: 4 shoulder press (65/95 lbs) 4 front...Read More

PFC CrossFit – Open Gym 230728 (AMRAP – Reps) – RX – 7 rounds for max reps: 1:30 to accumulate: 4 shoulder presses (95/135 lbs) 4 front squats 4 thrusters AMRAP lateral burpees over the barbell 1:30 rest – INTERMEDIATE – 7 rounds for max reps: 1:30 to accumulate: 4 shoulder press (65/95 lbs) 4...Read More