Monday May 7th
WOD: A, Thruster (Work to a 5RM from the ground ) B. 3 Rounds for time: 400m Run 21 Dumbell Thruster 45/35# 15 Burpee **Not [...]
WOD: A, Thruster (Work to a 5RM from the ground ) B. 3 Rounds for time: 400m Run 21 Dumbell Thruster 45/35# 15 Burpee **Not [...]
WOD: A, Push Jerk (work to a tough 3 rep ) within 15 min B.5 rounds for time: 20 pullups 30 push ups 40 front [...]
WOD: A. Power Snatch (1 RM) B. 9 min AMRAP: Rx 15 toes-to-bars 10 deadlifts (115 / 75 lb.) 5 snatches (115 / 75 lb.) [...]
WOD: 5 sets: DB Bulgarian Split Squats ( @ 3010, 6 reps/leg ) Rest :45 Strict Toes-To-Bar (@ 3010, 5-8 reps ) rest :45 Single [...]
WOD: In teams of 2: (split work evenly) 3 rounds for time: 400m run 40 burpee 500m Row 50 Box jumps + rest 5 min [...]
Member Spotlight: Freddy Teixeira How did you hear about crossfit? I heard about Crossfit through my friends. How long have you been at PCF? 3 [...]
WOD: A. Squat Clean (1 RM ) beat number from a few weeks ago by 2lbs or more B. stick to a division! (then sign [...]
WOD: A, 800m run (Time) @ 85% (1 time) rest 3-5 mins until everyone gets rest Metcon 5 sets: Pull-ups (10 unbroken ) rest :60 [...]
WOD: A. Above Knee hang Power snatch + Below Knee Hang Power snatch + Below knee Hang Squat Snatch, (work to tough set within 15 [...]
WOD: 5 sets including warm up A1: Reverse Barbell Lunge (6 reps per leg) rest :60 A2: Barbell Roll-outs (@3010, 8-10 reps ) rest :60 [...]