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WOD

10
Aug

Saturday, August 11

Attention!!! We will be closed Saturday, August 11th due to the Nevada Police and Fire Games. The games will be hosted by CrossFit Sin City. The open CrossFit competition is open to all athletes, civilians included. See me for more info. I encourage all members to consider competing or coming by to cheer for your fellow PFCF athletes!

9
Aug

Friday, August 10

All lifters: 5 sets of 3 snatch grip deadlift

https://www.catalystathletics.com/exercises/exercise.php?exerciseID=187

WOD: Row 1000m, 50KB swings (24/16), row 500m, 30KB swings, row 250m, 20KB swings.

Attention!!! We will be closed Saturday, August 11th due to the Nevada Police and Fire Games. The games will be hosted by CrossFit Sin City. The open CrossFit competition is open to all athletes, civilians included. See me for more info. I encourage all members to consider competing or coming by to cheer for your fellow PFCF athletes!

8
Aug

Thursday, August 9

All Lifters: 5 sets of 3 pause front squats (3 second pause). Rest 2 minutes between sets.

https://www.catalystathletics.com/exercises/exercise.php?exerciseID=317

WOD: 12 minute AMRAP of: 20 double unders, 10 ring pushups with feet on med ball.

Attention!!! We will be closed Saturday, August 11th due to the Nevada Police and Fire Games. The games will be hosted by CrossFit Sin City. The open CrossFit competition is open to all athletes, civilians included. See me for more info. I encourage all members to consider competing or coming by to cheer for your fellow PFCF athletes!

7
Aug

Wednesday, August 8

NO LIFT TODAY

Just when you thought the bench marks were over….

“Kelly” Rx: 3 rounds for time of:

Rx+: 5 rounds for time of:

400m run

30 box jumps(24″/20″)

30 wallballs(20/14, on a 9′ target)

Attention!!! We will be closed Saturday, August 11th due to the Nevada Police and Fire Games. The games will be hosted by CrossFit Sin City. The open CrossFit competition is open to all athletes, civilians included. See me for more info. I encourage all members to consider competing or coming by to cheer for your fellow PFCF athletes!

6
Aug

Tuesday, August 7

Beginner lifters: Snatch balance practice.

Intermediate/advanced lifters: 7 sets of 2 on the minute of snatch balance, as heavy as possible.

https://www.catalystathletics.com/exercises/exercise.php?exerciseID=82

WOD: 15-10-5 Hand stand pushup Rx+ (HSPU’s with hands on 45lbs/25lb plates), 30-20-10 PVC abmat situps Rx+ (GHD Situps).

Attention!!! We will be closed Saturday, August 11th due to the Nevada Police and Fire Games. The games will be hosted by CrossFit Sin City. The open CrossFit competition is open to all athletes, civilians included. See me for more info. I encourage all members to consider competing or coming by to cheer for your fellow PFCF athletes!

5
Aug

Monday, August 6

Beginner lifters: 15 minutes high hang (hip) snatch practice.

Intermediate/advanced lifters: 15 minutes to establish a 2RM high hang snatch.

https://www.catalystathletics.com/exercises/exercise.php?exerciseID=63

WOD: 3 Rounds for Time of: 5KB snatches left Rx (24/16) Rx+(32/24), 5KB overhead lunges left, 5KB snatches right, 5KB overhead lunges, 10 toes to bar.

Attention!!! We will be closed Saturday, August 11th due to the Nevada Police and Fire Games. The games will be hosted by CrossFit Sin City. The open CrossFit competition is open to all athletes, civilians included. See me for more info. I encourage all members to consider competing or coming by to cheer for your fellow PFCF athletes!