WODs

Tuesday, October 23

Lift: Hang clean, 5 attempts at a 1 Rep Max WOD: “Elizabeth” 21-15-9: Power clean (135/95), ring dips.
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Monday, October 22

This will be the last retest of the benchmark workouts. We have just completed the last week of the clean and jerk cycle. We will test the squat, hang clean, jerk, and front squat this week. Lift: Back Squat, 5 sets of 1. WOD: “Cindy” 20 minute AMRAP: 5 pullups, 10 pushups
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Saturday, October 20

WOD: 1k row, 3 rounds of 10 front squats (95/65), 10 1 arm kb push press (24/16).
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Friday, October 19

WOD: 2 Rounds for time: 50 double unders, 15 handstand pushups, 5 tire flips. ***Congratulations to Progressive F.O.R.C.E. CrossFit coach Ann Taylor on your wedding day!!***
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Thursday, October 18

NO LIFT TODAY 50 Kb swings (24/16), Run to angel park, 50 pullups, Run back to PFCF, 25 Kb swings (24/16), Run to angel park, 25 pullups, Run back to PFCF.
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Wednesday, October 17

Lift: 5 sets of 2, Push Press. WOD: 15-12-9: Overhead squats (95/65) Rx+(135/95), 30-24-18: Wallballs (20/14).
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Tuesday, October 16

Lift: 5 sets of 2 back squat. WOD: 4 Rounds for time: 5 muscle ups, 10 box jumps (24″/20″) Rx+ (30″/24″), 100m farmers carry (24/16).
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Monday, October 15

NO LIFT TODAY. All classes will be held outside due to training being conducted in the gym. Don’t worry, it will be nice outside. WOD: 400m Run, 25 pushups, 400m Run, 25 PVC abmat situps, 400m Run, 25 pushups, 400m Run, 25 PVC abmat situps, 400m Run. ****Attention Members, the f
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Saturday, October 13

NO LIFT TODAY Buy in: 3 rope climbs. (your time will not start until you finish 3 rope climbs) Then: 21-15-9, Push press(95/65), lateral barbell burpees. Cash out: 3 tire flips. (your time will not stop until you finish 3 tire flips)
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