CrossFit PFT – WOD
Metcon (Time)
5 Rounds each
5 C&J 135/95
5 Burpee Box Jump Overs 24/20
30 DU’s
5 Rounds each
10 T2B
15/12 Cal Row
5 Rounds each
10 Thrusters 95/65
2017 12 08
CrossFit PFT – WOD
Push Press (5×3- Increasing to 3RM)
Strict Pull Ups (5xME- superset with push press)
Metcon (Weight)
3 Sets of:
10 Barbell Floor Press
10 Pendlay Rows
*Use the same weight for each exercise
Metcon (AMRAP – Rounds and Reps)
Death by 10m Sprint
1 the first minute
2 the second
3 the third…
Increase until you cannot complete the number of reps in the minute.
2017 12 07
Pause Front Squat and SL Rdl’s
CrossFit PFT – WOD
Pause Front Squats (Work to a heavy single)
Single Leg RDL’s (3×10 per leg- use a KB or DB)
Metcon (Time)
5RFT
3 Power Cleans 185/105
10 Box Jumps Overs 24/20
Metcon (No Measure)
100 Banded Glute Bridges
2017 12 06
Barbell Cycling and Reverse Lunges
CrossFit PFT – WOD
Power Snatch- Touch and Go (Work up to a 5 RM)
Reverse Lunges (3×8- per leg)
Metcon (Time)
100 Double Under Buy In
4 Rounds
10 T2B
10 Cal Assault Bike
100 Double Under Cash Out
Nose and Toes Handstand Hold (3x Max)
Wall walk into position. Concentrate on perfect body positioning. Scale to facing away from wall or walknig part of the way up.
2017 12 05
CrossFit PFT – WOD
Hang Clean (Work to a heavy single)
Metcon (Time)
Every 4:00 for 5 Rounds
21/15 Cal Row
12 Deadlifts 205/145
12 Bar Facing Burpees
Score= slowest round
Metcon (Weight)
100 Banded Tricep Extensions
100 Weighted Russian Twists
2017 12 04
CrossFit PFT – WOD
Box Squat (12×2@70% of Box Squat )
30-45 seconds rest.
Focus on speed.
Glute Ham Raise- Bend at waist (3×10)
Bend at the waist to lower torso. Upper leg does not move.
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Metcon (No Measure)
100 Banded Good Mornings
2017 12 03
CrossFit PFT – WOD
Metcon (Time)
5 Rounds each
30 DU’s
5 G2OH 115/75
5 Rounds each
10 Burpees
10 OHS 95/65
5 Rounds each
10/8 Cal Bike
15 SDHP 75/55
2017 12 01
CrossFit PFT – WOD
Touch and Go Cleans (3RM in 5-6 sets)
Full Squat, no resetting on ground
Metcon (Time)
21-15-9
Assault Bike Calories
Rower Calories
Metcon (No Measure)
100 Banded Good Mornings
100 Ab Mat Sit Ups
*Break up as needed*
2017 11 20
CrossFit PFT – WOD
Box Squat (Find 1RM)
This will be a new variation for most people. We are just trying to find a baseline, work to a heavy single work good form.
Metcon (Time)
5RFT
50 DU’s
25 Push Press 75/55
2017 11 19
CrossFit PFT – WOD
Metcon (AMRAP – Reps)
30:00 AMRAP
200 DU’s
100 Cal Row
80 Pull Ups
60 Burpees
40 T2B
20 Thrusters 135/95
2017 11 17