Archive for April, 2010
100430 WOD
Warm Up
- PCF Warm Up
CrossFit WOD
- Max Rep Bench Press (155/135/95/65)
- Rope Climb 2 (or 5 Rope Pulls to Scale)
- 5 Rounds
- then
- Remaining time is Open Gym to practice anything you may be bad at!!!!!
Basic Training
- 20 Push Ups
- 20 Body Rows
- 10 Burpees
- 5 Rounds
- then
- Open Gym Practice Time
Post Results to Comment.
100429
PCF Warm Up
Run Drills
Agility Drills
WOD
Nancy
15 O/H Squats (#95/#65)
400m Run
5 Rounds
For Time
Crazy! 2 More PCF Records Fall
Welcome To The Jungle: Big Rob 3:32
Nancy: Isaac 13:52 + 100m extra run
Overhead Squatting: Strength, Flexibility, Core Control, Coordination, Balance all in one excellent movement…do it well!
http://media.crossfit.com/cf-video/CrossFit_OverheadSquattingSafely.wmv
100428
PCF Warm Up
Skills Practice
DeadLift/Clean/Press
WOD
Fittest in Michigan WOD 2
2min Deadlift 2min rest
2min Clean 2min rest
2min Press
Scale loads as needed
Congrats to our Boy Trubbs who crushed “Jackie” in 6:47 Proof that pullups get a lot easier when you lose 25lbs! Keep it up Brother.
Where did Rachel go??
100426 WOD
PCF Warm Up
Med Ball Matrix
WOD
10-10-5-5-1-1
Back Squat
then
Partner Band Rotations
Post your best squat to the comments of this post
There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.
http://media.crossfit.com/cf-video/CrossFit_RipIntroLowbarSquat.wmv
