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06272017

by PFC on 06/27/17

Warm-Up:
20 Lunges
15 sdhp 75#/55#
10 push press 75#/55#
5 Burpees
•group stretch

Strength:
5 rounds of complex for loads
2 hang power clean
1 squat clean

WOD:
21-15-9
Power cleans 135#/95#
Burpees

PostWOD:
Work on chin above bar hold
3x20secs

06092017

by PFC on 06/09/17

Warm-Up:
Coach's choice

Partner WOD: one works, one rests
9min AMRAP:
Buy-In:
100m plate OH Walking lunges (45#/25#) (D&B=2x)
Max calorie row
-Rest 1min-
9min AMRAP:
Buy-In:
100m Burpee broad jumps (D&B=2x)
Max body blasters (Burpee,pull-up,T2B)
-Rest 1min-
For Time:
400m shuttle run (D&B=8x)
40 - ground to oh 135#/95# (adv.=165#/115#)

Reps/Time:

06072017

by PFC on 06/07/17

Warm-Up:
Coach's choice

Strength:
Push jerk
6x3

WOD:
8min AMRAP:
4 Burpees
6 Box jumps 24"/18"
8 back rack thrusters 95#/65#

Skill:
Max distance Hand stand walk in 3 attempts
Scale=Hand stand hold against wall

CrossFit KIDs

by PFC on 05/30/17

CrossFit KIDS

05302017

by PFC on 05/30/17

Warm-Up:
See Board

Strength:
Deadlift
5x8

WOD:
For Time:
50 Box Jumps24"/18"
50 Push Press 95#/65#
50 cal row

05232017

by PFC on 05/23/17

Warm-Up:
3 rounds of:
3 medball cleans 20#/14#
6 medball Jerks
9 wallballs
Group stretch

Strength:
Split Jerk
3x2
3x1

WOD:
21-15-9
Hang Clean 115#/75# (adv. 135#/95#)
Burpees over bar

Skill:
4min double under practice (adv.=triple unders)

05192017

by PFC on 05/19/17

Warm-Up:
2 rounds:
20 squats
20 push-ups
20 band pull Aparts
40 double unders
Group stretch

Strength:
DB Incline Bench Press
5x10
DB single arm OH Walking Lunges (L/R=2)
5x10

Conditioning:
2x250m Row
1x500m Row
*Rest as needed between rows

05182017

by PFC on 05/18/17

Warm-Up:
2 rounds of:
5 pull-ups
5 front squats
10 ring rows
10 back squats
5 burpees
Group stretch

Partner WOD: Couplets
5min AFAP:
60 SDHP 95#/65#
Max pull-ups
-Rest 1min-
5min AFAP:
50 Front Squats 135#/95#
Max Burpees
-Rest 1min-
5min AFAP:
40 Box jump overs 24"/18"
Calorie row

*Total all pullups/ Burpees/ calories

05152017

by PFC on 05/15/17

Warm-Up:
300m Row
200m shuttle run
50 double unders (100 singles)
25 squats
15 push-ups
10 pull-ups
Group stretch

Strength:
Front Squats
5x3
DB Shoulder Press
5x5

WOD:
3 Rounds For Time:
50 Double unders
25 Wallballs 20#/14# (adv.30#/20#)
10 Ground to OH 135#/95# (adv.155#/105#)

PostWOD
ROMWOD 12mins

05112017

by PFC on 05/11/17

Warm-Up:
5 rounds of:
7 push-ups
7 med ball squat cleans 20#/14#
Group stretch

WOD:
For Max Reps:
10 rounds of:
:30secs work / :30secs rest

1 power clean 135#/95# (adv.=155#/115#)
1 hang power clean

-Rest 5mins-

Strength:
Squat Cleans
5x2 *T&G*

Group stretch

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

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