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
CrossFit PFT – WOD
Giant Sets (4 sets- rest 2:00 between sets)
4 Giant Sets
10 DB Floor Press
20 Sumo Straight Led DL
10 Single Arm KB Sit Ups (each arm)
Metcon (AMRAP – Rounds)
Death by Heavy Wall Balls- Even numbers only
Minute 1: 2 Wall Balls 30/20
Minute 2: 4 Wall Balls
Minute 3: 6 Wall Balls
Continue to increase by 2 until you cannot complete the required number in the minute.
2017 11 16
CrossFit PFT – WOD
Front Squat (Find 1RM)
Metcon (Time)
2 Rounds
20 Cal Assault Bike
20 DB Push Press 30/20
20 Hanging Knee Raises (above parallel)
20m Down and Back DB OH Walking Lunges
2017 11 15
CrossFit PFT – WOD
Power Snatch- Touch and Go (Work to a 3RM- 5-7 sets)
Metcon (AMRAP – Rounds and Reps)
8:00 AMRAP
3 Deadlift 275/185
5 Box Jumps 30/24
7 Pull Ups
Weighted Plank (4×1:00- AHAP)
Plates on hips/lower back
2017 11 14
CrossFit PFT – WOD
Touch and Go Power Cleans (Work to a 3 RM)
Metcon (AMRAP – Rounds and Reps)
4:00 AMRAP
27/21 Cal Row
21 Power Cleans 135/95
15 Burpee Box Jump Overs 24/20
4:00 Rest
Metcon (AMRAP – Rounds and Reps)
4:00 AMRAP
27/21 Cal Row
21 Power Cleans 115/75
15 Burpee Box Jump Overs 24/20
4:00 Rest
Metcon (AMRAP – Rounds and Reps)
4:00 AMRAP
27/21 Cal Row
21 Power Cleans 95/65
15 Burpee Box Jump Overs 24/20
2017 11 13
CrossFit PFT – WOD
Back Squat (Find 1RM)
Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
15 Russian KBS 32/24
50 DU’s
2017 11 12
CrossFit PFT – WOD
Foo (AMRAP – Rounds and Reps)
13 Bench Presses, 170#
Then complete:
20-Minute AMRAP of:
7 Chest-To-Bar Pull-ups
77 Double-Unders
2 Squat Clean Thrusters, 170#
28 Sit-ups
In honor of Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013.
To learn more about Foo click here
May Sub Floor Press for Bench Press
2017 11 09
CrossFit PFT – WOD
Front Squat (3@75%, 1@80%, 3@75%, 1@80%, 3@75%, 1@80%)
Metcon (Time)
“Light Karen”
150 Wall Balls 14/10
2017 11 08
CrossFit PFT – WOD
Snatch (Heavy Single- no more than 3 attempts at a weight)
Metcon (Time)
5 Rounds
7 Deadlifts 275/185
100m Shuttle Sprint (10x10m)
9/6 Cal Assault Bike
Rest 1:00
Score= time including 1:00 rests
2017 11 07