Category Archives for "W.O.D."

09302016 WOD

Front Squat 4×4 @ 70{d793bd461e48fb811f7c1bdf9a1875cfcb6108b65f23da832b2c752158b79391}

Every 5 minutes x 4
15 Overhead squats 95/65 Scale 85/55 Comp 115/75
30 Floor wipers *total
400 meter run
*scale back to achieve in under 5 minutes*”

09272016 WOD

Jerk 1 rep 10 minute EMOM @ 70{d793bd461e48fb811f7c1bdf9a1875cfcb6108b65f23da832b2c752158b79391}

12 minute clock.
Complete:
100-75-50-25
Double unders
12-10-8-6
HSPU
With remaining time AMRAP:
10 push-ups
10 hollow rocks
*double the reps for singles to count as Rx. *

09262016 WOD

Back Squat 4×4 @ 70{d793bd461e48fb811f7c1bdf9a1875cfcb6108b65f23da832b2c752158b79391}

3 rounds For time. 20 minutes to complete.
Scale accordingly.

20 Pullups comp C2B
800 meter Run comp 1000
20 wall balls

09222016 WOD

Deadlifts 5×3@90{d793bd461e48fb811f7c1bdf9a1875cfcb6108b65f23da832b2c752158b79391} every 2:30

10 minute AMRAP
15 Russian KBS 53/35 Sc 44/25 Comp 70/44
5-7-9-11-13…. HSPU
50 Double unders

09212016 WOD

Cleans 12 minute EMOM 1 rep @ 90{d793bd461e48fb811f7c1bdf9a1875cfcb6108b65f23da832b2c752158b79391}

4 Rounds for time
10 pullups + toes to bars
(1 Pullup + 1 Toes to bar = 1 rep) *must
alternate
10 Burpees
200 meter run

09202016 WOD

Jerks 12 minute EMOM 1 rep @ 90{d793bd461e48fb811f7c1bdf9a1875cfcb6108b65f23da832b2c752158b79391}

12 minutes to complete
800 meter run Comp is 1000
* 4 minutes or under target *

30 Clean and Jerks Rx is 95/65
Scale is 85/55 Comp is 115/75
* 4 minutes or under target *

50 cal row or bike. Comp is 65
* 4 minutes or under target *

This workout is ‘For Time’- however you have a MAXIMUM of 12
minutes to complete. The 3 tasks are each designed
to be 4 minutes or less and yes that is a difficult target to hit! Scale accordingly.

 

09192016 WOD & week at PECF

First off – congratulations to our athletes who gutted it out this past weekend and represented PECF and the sport of CrossFit at the I35 Hero Challenge.  Jess Dold, Kaisha Weldy, Ryan Weldy and Tucker Lienhop teamed up, as did Tino Robbins, Bailey Robbins, Jimmie Rucker and Teresa Winders ‘Momma T’.  They are truly impressive athletes with a lot of future promise.  What’s more commendable than their skills as crossfitters is their contribution to our community.  All of them lead by example and they all encourage the people around them to be better and that is what is special about our place.  It is not about being first, it is about being better than you were yesterday and helping those around you do the same.

Great job and we look forward to all the gains ahead!

*oh did I mention they got 1st place?   Ask them what their team name was.

 

This week we are advancing the volume to 3 reps at 90{d793bd461e48fb811f7c1bdf9a1875cfcb6108b65f23da832b2c752158b79391}.  No fear, week 4 will be a de-load week.  Also – Jerks are going to be on Tuesday and Cleans will be on Wednesday this week.

 

Back Squat 5×3@90{d793bd461e48fb811f7c1bdf9a1875cfcb6108b65f23da832b2c752158b79391} every 2 minutes

2minutes on 1 minute off x 4

50 Doubles / 100 singles *both count as Rx Scale is 30/60

10 Ring rows. *do a complete rep. Squeeze scapula. maintain solid core. Can scale up or down as needed. place heels on box for more challenge.

20 pushups

**Monday Bonus** 1 mile run

 

09172016 WOD

A. 6 minute EMOM
1. Calorie bike
2. Slam balls
3. Calorie row

Rest 3 minutes

B. 6 minute AMRAP
30 Double unders or 60 singles
10 Weigthed burpess
10 situps

Rest 3 minutes

C. 1000 meter run

D. Tabata 9 rounds:
alternate hollow rocks, russian twists and plank holds

 

09162016 WOD

Warm-up WOD
3 rounds
10 front squats 45/35
10 toes to bar
10 Pushups

Strength E2MOM FS 5×2 @90{d793bd461e48fb811f7c1bdf9a1875cfcb6108b65f23da832b2c752158b79391}

11 minute AMRAP
100 meter Med ball run
10 wall balls
:30 L-sit hold *must accumulate :30
*scale as needed. can plank hold on elbows

TGIF weekend finisher
*optional*
21-15-9
Box jumps
Burpees

09152016 WOD & Info

We have a fun event lined up for the community coming up Saturday October 15th!  Triple Threat Endurance is a great challenge for anyone.  No Crossfit experience required to participate.  The link to sign up is below. For more info you can find the event on our Facebook page! There will be sweat. There will be coffee. And there will be prizes!

Sign up here!

WOD
Strength E2MOM DL 5×2 @90
Met Con EMOM x 15
Stations

Sled Push 80 meters 45/25
10 Dips
50 Double Unders or :30 AMRAP

= 5 sets

1 2 3 21
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