2017 01 16
CrossFit PFT - WODView Public WhiteboardFront Squat (Find 1RM)Metcon (Time)2RFT 20 Wall Balls 20 KB Swings 24/16 20 Burpees 20 Pull-ups
2017 01 15
"Grace"- 30 Clean and Jerk 135/95 "Isabel"- 30 Snatch 135/95 *25 DU"S each every 10 reps* then... 20 Rounds of Cindy- 5 Pull Ups, 10 Push Ups, 15 Squats *30 Sit Ups each every 4 Rounds*
2017 01 14
Squats, Power Cleans and a quick burner WOD
CrossFit PFT - WODView Public WhiteboardFront Squat/ Back Squat (4x2/4@70%)Power Clean (7:00 EMOM of 3 Reps. @75%)Metcon (Time)500m Row 40 OH Lunges 45/35 30 Burpees over the rower
2017 01 12
CrossFit PFT - WODView Public WhiteboardPower Snatch (10:00 to work to T&G 3RM)Power Snatch (2xME @80% of previous 3RM)Metcon (Time)21-15-9 OHS 115/80 5-3-1 Rope Climbs
2017 01 11
CrossFit PFT - WODView Public WhiteboardMetcon (5 Rounds for reps)10:00 EMOM- alternationg 10 Pistols Max Strict HSPU (10 max)- Scale to kipping or :30 HS Hold 5:00 RestMetcon (AMRAP - Reps)6:00 Ladder 3,6,9,12... Thrusters 95/65 T2B 5:00 RestMetcon (AMRAP - Rounds and Reps)10:00 AMRAP 5 Sh. to OH 115/80 10…
2017 01 10
CrossFit PFT - WODView Public WhiteboardClean (Find 1RM)Metcon (AMRAP - Rounds and Reps)15:00 AMRAP 5 Power Cleans 185/125 10 C2B 20 Wall Balls 20/14
2017 01 09
CrossFit PFT - WODView Public WhiteboardFront Squat/ Back Squat (4x2/4@70%)Metcon (Time)0:00-10:00 5 Rounds 12 Burpees 35 DU'sMetcon (AMRAP - Reps)10:00-15:00 Max Calorie Row
2017 01 08
CrossFit PFT - WODView Public WhiteboardMetcon (Time)Deck of cards 2-10= that number of reps J,Q,K= 10 repa A= 15 reps Joker= 50 ab mat sit ups Spades- SDHP 95/65 Clubs- OHS 95/65 Diamonds- DU's x10 Hearts- Burpees OTB
2017 01 06
AdamBrown (Time) Two Rounds For Time of: 295 pound Deadlift, 24 reps 24 Box jumps, 24" box 24 Wallball shots, 20 pound ball 195 pound Bench press, 24 reps 24 Box jumps, 24" box 24 Wallball shots, 20 pound ball 145 pound Clean, 24 reps In honor of Navy Chief…
2017 01 05