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WOD

10/20/17

Strength: Sumo Deadlift 3-3-3 

WOD: Complete as many rounds as possible in 15 minutes of:
50-ft. Handstand walk
50-ft. Broad jump
50-ft. Lunge

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10/20/17

WOD

10/19/17

20min amrap
Row 20/15 cal
10 Cluster 95/65

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10/19/17

WOD

10/18/17

Partner WOD- 1 partner completes 1 round, then rotate
24 min AMRAP
5 Box Jumps
10 Push Ups
15 Sit Ups

 

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Jim says:
Wednesday, October 18, 2017 - 10:44
Way to go big Dave I am not good at math but it calculated out to a round a minute partner.
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10/18/17

WOD

10/17/17

Strength: Hang Power Clean:
Build to Heavy Set of 3

WOD: 3 Rounds:
30 Hang Power Cleans (95/65)
30 Wall Balls (20/14)
30/21 Calorie Row
*17 min cap, scale!
 

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Antarctic Mike says:
Tuesday, October 17, 2017 - 10:33
Hey Coach Kristen Heading to the South Pole, can I get my outfit back? This one was much tougher than expected. Great work 6:15!! AM
Kristen says:
Tuesday, October 17, 2017 - 11:49
I am very proud of everyone this morning- way to push hard to finish this under the time cap. If I have thawed out by 5:30pm I might go tackle this one.
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10/17/17

WOD

10/16/17

10 min for beauty not time
6 Muscle Ups or 6-9 Strict Pull Ups
9 Strict Handstand Push Ups

12 min AMRAP 
75 Double Unders
250m Run
15 Front Squat (155/105)

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10/16/17

WOD

10/14/17

Hero Workout “Loredo”
6 rounds:
24 Air squats
24 Push ups
24 Walking lunges
400m Run

The "Loredo" Hero WOD was designed by Michelle Benedict of CrossFit Fort Bragg and became an official CrossFit Hero WOD when it was posted on crossfit.com as the workout of the day for Monday, December 31, 2012 (121231).

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10/14/17

WOD

10/13/17

EMOM for 16 minutes
Even: 5 Hang Power Cleans 
Odd: 2 Rope Climbs

 

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10/13/17

WOD

10/12/17

AMRAP 5:
50 Wall Ball Buy-In
12 Deadlifts (155/105)
12 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (185/135)
9 Lateral Barbell Burpees
Rest 5:00
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (225/155)
6 Lateral Barbell Burpees

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10/12/17

WOD

10/11/17

20 min Time Trial- Benchmark Retest from April 

 

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10/11/17

WOD

10/10/17

Strength: Pause OHS- 3 seconds down, 1 second in the hole    3X3 
*from the rack

WOD: 4 Rounds, 4 min AMRAP, rest 1 min between rounds 
10 Hang Power Snatches (115/75)
12 OHS
1 Rope Climb

 

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10/10/17

WOD

10/09/17

5 Rounds:
300 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)

 

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Blamb says:
Monday, October 9, 2017 - 10:47
The humidity almost took me down this morning...it was that or the pack of pumpkin spice doughnuts I ate for dinner last night, TBD. 22:26Rx
Anonymous says:
Monday, October 9, 2017 - 11:07
Naughty Naughty should have had egg tacos and fusilli. Yummy
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10/09/17

WOD

10/07/17

PCF's Five Year Anniversary Celebration -

8:00 to 10:00 am
WOD, Food, Fun and Prizes!

 

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10/07/17