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05052017

by PFC on 05/05/17

Warm-up:
4min partner "Cindy"
5 pull-ups
10 push-ups
15 squats
(Alternate movements)
Rest 1min
6x50m shuttle run (alternate)

Partner WOD:
8min AMRAP:

8 side by side Deadlifts 225#/ 165#
8 sync bar Facing Burpees
16 cal row (one works one rests)
1 round = 32reps

Rest 2mins

8min AMRAP: (one works, one rests)
50m shuttle run =5reps
8 DB Snatch (L/R=2) 50#/35#
50m shuttle run =5reps
8 DB Snatch (L/R=2) 50#/35#
1 round = 26reps

Rest 2mins

4min Max Calorie row
1 calorie = 1 rep

Romwod:
10mins

05032017

by PFC on 05/03/17

Warm-up;
Tabata intervals
4 rounds of each movements 20secs work/10secs rest
Sotts press
Push-ups
Hollow rock

Girl WOD:
"Grace"
30 clean and jerks 135#/95#
(compare to 03162016)

Rest 5mins

WOD:
9min AFAP:
45 Deadlifts 185#/125# (adv.=245#/165#)
45 ring dips (scale=dipstation or box)
Max double unders

05022017

by PFC on 05/02/17

Warm-up:
Coach's choice

Strength:
5 rounds of complex for loads:
1 snatch grip deadlift
2 hang snatch pull
1 hang snatch(power or squat)

WOD:
For Time: * time cap: 20mins *
Buy-In: 4 burpees
40 - cal/row (damper set @4)
40 - OH squats 95#/65# (Adv. 115#/75#)
40 - pullups
*every minute on the minute complete 4 burpees(if on rower, burpees over the rower), if on the barbell complete 4 (burpees over the bar), if on the pull-up bar (4 burpee bar touches.)

Compare to 08162016

04252017

by PFC on 04/25/17

Warm-Up:
4min AMRAP:
5 - T2B
10 - Wallballs 20#/14#
15 - Double Unders
Group Stretch

2017 Qualifier WOD #2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135#/85#
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185#/115#
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225#/145#
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275#/175#
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315#/205#
Stop at 20 minutes.

PostWOD:
10 Rounds of 50m Shuttle Sprint
-Rest 30secs between rounds-
(Record fastest sprint round)

03142017

by PFC on 03/14/17

Warm-Up:
40 cal row
3 rounds of
10 push-ups
5 k2es
2mins of deep belly breathing
Group stretch

Strength:
Cleans (power or squat)
4x2 @ 65%-80% (T&G)
1x10 @50%(T&G)

WOD:
For Time
2rounds of:
5 Power cleans 135#/95#
10 toes2bar

2 Rounds of:
5 push Jerks 135#/95#
10 toes2bar

1 Round of:
10 ground to OH 135#/95#
20 Burpees

03132017

by PFC on 03/13/17

Warm-up:
Tabata intervals
3 rounds of each 20secs work/10secs rest
Hollow body hold
Super man hold
Ring to chest hold
Squat therapy hold

Strength:
OH Squat
4x4 @ 60%-75%

WOD:
For Time: *14min time cap*
2 thrusters 75#/55# (adv.=100#/80#)
2 oh squats 75#/55# (adv.=100#/80#)
100 double unders (200singles)
4 thrusters
4 oh squats
80 double unders (160 singles)
6 thrusters
6 oh squats
60 double unders (120 singles)
8 thrusters
8 oh squats
40 double unders (80singles)
10 thrusters
10 oh squats
20 double unders (40 singles)

03102017

by PFC on 03/10/17

Warm-up:
Partner row
1000m row
(Switch every minute until you reach the 1000m)
Partner "Cindy"
4min AMRAP:
5-pull-ups
10-push-ups
15-squats
(Alternate movements)
Group stretch

Partner WOD:
For Time: *30min time cap*
Buy-in: 50 back to back wallball squats (with ball in between partners) *Both Work together* (if ball touches the ground both partners complete 5 Burpees before continuing)

Then...

10 rounds of: (partner 1 must complete both movements before partner 2 can begin)
10 cal/row
5 Burpees over rower

Then...

10 rounds of: (partner 1 must complete both movements before partner 2 can begin)
30 double unders (90 singles)
15 abmat sit-ups w/ plate on chest 10#

Cash-out: 50 back to back wallball squats (with ball in between partners) *Both Work together* (if ball touches the ground both partners complete 5 Burpees before continuing)

03092017

by PFC on 03/09/17

Warm-Up:
2 Rounds of:
30 - Double unders
30 - Pushups
30 - Squats
Group Stretch

Strength:
12mins to establish a 5rep touch & go Power Clean

WOD:
6 Rounds of:
30secs Work
Power Clean 135#/95#
30secs Rest

30secs Work
Power Snatch 95#/65#
30secs Rest

**1 Round = Power Cleans & Power Snatch

CrossFit Open WOD 17.3 Announcement will be held tonight at 7pm @ the PFC.

03082017

by PFC on 03/08/17

Warm-up:
20 Deadlifts 135/95#
15 Burpees over bar
10 Deadlifts 135#/95#
5 Burpees over bar
Group stretch

WOD:
18min AMRAP:
50 cal row
40 wallballs 20#/14#
30 C2B pull-ups
20 Deadlifts 225#/165#
10 DB thrusters 50#/35#
*150reps per round

03062017

by PFC on 03/06/17

Warm-Up:
See board

Strength:
Back Squats
2x8
2x5
2x10

Shoulder Press
2x8
2x4
2x2

Conditioning:
2x750m row
*Rest 3mins between each

03022017

by PFC on 03/02/17

Warm-Up
15-10-5:
-KB swings
-Burpees
-KB Goblet Squats

Strength:
Hang Cleans (Power-or-Squat)
6x3

WOD: For Time
2 Rounds of
21 - KB Swings (Russian) 1.5/1pood
21 - Burpees

-Rest 2mins-

1 Round of
30 - Hang Power Cleans 135# / 95#

03012017

by PFC on 03/01/17

Warm-Up:
4min AMRAP:
10 cal row
20 abmat sit-ups
Rest 1min
4min AMRAP:
15sec plank hold
15sec rest
15sec hollow body hold
15sec rest
Group stretch

STRENGTH:
Jerk (split or push)
4x3
2x2
1x10 (light)

WOD:
20min EMOTM:
Odd min:
men=275m row /women=225m row
Even min:
-Rest!
Start with damper at 1 the first minute, damper at 2 second minute, damper at 3 the 3rd minute. Etc... *Do not round up, when the minute is over record your meters you completed at the minute.
Possible totals =2750m for men / 2250m for women.

02272017

by PFC on 02/27/17

Warm-Up:
21-15-9
Kb swings 1pood
Sit-ups
Push-ups
Squats
Squats

Strength:
Bench Press
3x5
3x3
2x1

WOD:
21-15-9:
Cal/Row
Push press 115#/75(adv.=135#/95#)

02172017

by PFC on 02/17/17

Warmup:
Animal instinct warmup
Group stretch

3 team WOD:
One works, both rest, all run
For Time:
100m shuttle
90 Box Jumps 24"/18"
100m shuttle run
60 kb swings 1.5/1pood (adv.=2pood/1.5pood)
100m shuffle run
30 Ground to oh 135#/95# (adv=155#/105#)
100m shuttle run
30 Burpees
100m shuttle run
60 Cal Row
100m shuttle run
90 Deadlifts 135#/95# (155/105)
100m shuttle run

02152017

by PFC on 02/15/17

Warm-Up:
See Board

Strength:
5 rounds of complex of:
1 power snatch
1 hang snatch pull
1 hang squat snatch

WOD #1
3 Rounds for max reps of toes-2-bar
2mins of:
Buy-in: 90 double unders
Max reps of toes 2 bar
1min rest

WOD#2
3 rounds for max reps of Hang power snatch
2mins of :
Buy-in: 18 Burpees over bar
Max reps of hang power snatch @60% of complex
1min rest

Complete all 3 rounds of double unders and max reps of T2B, before moving on to the 3 rounds of burpees over bar and Hang power power snatch

Romwod: open day 13 "power snatch"
10mins

02142017

by PFC on 02/14/17

Warm-up:
2 rounds:
7 thrusters 65#/45#
14 push-ups
21 back ext or good mornings
Group stretch

Strength:
5 rounds of complex
4 Back Squats
1 Back-Rack Jerk (Push or Split)

WOD:
"Valentines Day Massacre".
2 Rounds For Time:
14 Box Jumps 24"/18"
14 Hang Power Cleans 135#/95#
14 Front Squats 135#/95#
14 HSPU (scale= 28HR Push-ups)

Then,
Cash out: 2017m row

ROMWOD:
Open Day 25 "Squat Cleans"
10mins

Kimberly, Bailey, and Alexa. #ValentinesDayMassacre

02132017

by PFC on 02/14/17

Warm-Up:
500m row
15 squats
15 kb swings (Russian) 1.5/1pood
15 push-ups
15 kb swings (American)
15 ring rows
Group stretch

Strength:
Deadlift
5x3 @ 65%-85%

WOD:
8min AMRAP:
4 Muscle ups (scale= 12pullups + 12dips)
8Deadlifts 225#/175#

ROMWOD:
Open day 20 "Deadlifts"
10mins

02092017

by PFC on 02/09/17

Warm-up:
21-15-9
Double unders
Ring rows
Push-ups
Group stretch

Strength:
Floor Wipers
5x10 (L/R=2) 135#/95#

WOD:
15min AMRAP:
40 double unders (120 singles)
20 Russian kb swings 2pood/1.5pood
20 abmat sit-ups (adv.=10 ghd sit-ups)

02082017

by PFC on 02/08/17

Warm-Up:
20 wallballs
20 pushballs
20 cal row
Group stretch

Strength:
Dumbbell bench press
5x8

Partner WOD:
5 rounds For Time:
One works, one rests
400m row
14 - Dumbbell Thrusters 50#/35#

02072017

by PFC on 02/07/17

Warm-Up:
15 Burpee + 1 push-up
15 squats + 1 JPU
15 pvc snatch balance + 1 pvc sotts press
Group stretch

Strength:
Dumbbell single arm snatch
5x4 (L/R=2)

WOD:
6 rounds of:
30secs work / 30secs rest *complete all 6 rounds of 1 movement before moving to next.
-Single arm Dumbbell snatch 50#/35# (L/R=2)
-Pull-ups
-Shuttle run 10yrds (Down&Back=2) *1 hand to ground

Loads/Total reps:

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