WOD
Tabata Fight Gone Bad
Wall-ball
SDHP (55/75lbs)
Box Jump
Push-press (55/75lbs)
Row
What is Crossfit?
One Year from today?
One year from now, you will wish that you had started today. Your success depends not on any one individaul here but on the environment that we create. We can teach you "how" but it's PCF's community that pushes you everyday to work harder, do more, be better. We are not the reason CrossFit works, but we can lead you down CrossFit's path of success.
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January 2012
January 31, 2012
January 30, 2012
Tuesday
WOD
20 min AMRAP:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)
January 29, 2012
Monday
WOD
7 rounds:
5 Power Snatch (75/115lbs)
10 Wall Ball
January 26, 2012
Friday - Football Total
WOD
Football Total
Power Clean
Back Squat
Bench
Deadlift
*1 rep max, score is total weight
January 25, 2012
Thursday- Annie
WOD
ANNIIE
50-40-30-20-10
Double Unders
Sit-ups
Geat turn out and fun times today at the gym. It was so great to see so many of you show up, dig deep, and rock Murphy!! The rain was not on our side but you all pushed through it. Thanks James for taking the video, looking forward to seeing it on the blog!! (gonepaleo.wordpress.com)
January 24, 2012
Wednesday- MURPHY
WOD
Murphy
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it
Tuesday- Regionals Event #1
WOD
2010 Regional Event 1
Three rounds:
10 O/H squat (95/135lbs)
50 Double-unders
January 22, 2012
Monday - FRAN
WOD
FRAN
21-15-9
Thrusters (65/95)
Pullups
This week we will be doing some benchmark workouts that will be re-tested in 5 weeks. This will give everyone the opportunity to set some personal goals. Through out the next few weeks we will be working with you to help you achieve your goals. Remember, they need not be weaknesses; rather, areas that motivate and inspire you to actually want to show up, practice, train, and get results in. Make sure that at least one of these addresses an area that currently limits you in your CrossFit workouts.
For everyone interested in the "Paleo Challenge” these workouts can be used to measure your progress from the beginning of the challenge to the end. The Paleo Challenge will officially start on the 1st February. James has offered to run a blog through out the challenge http://gonepaleo.wordpress.com/
