Workout of the Day


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Wednesday 4/23

Posted on April 22, 2014 at 10:40 PM Comments comments (0)


Bench press

4x5, building to a 5 RM


then


PCCF Open WOD 5

21-15-9

Deadlift
Toes to bar

Rx:  225/135
Masters:  185/105
Scaled: 95; ab mat sit-ups


...
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Tuesday 4/22

Posted on April 21, 2014 at 10:40 PM Comments comments (0)


WOD:

High hang clean + Hang clean + Clean

-Build to heaviest round possible, then 90%x3 rounds

*Beat weight from last week!


then


Bent-over rows
4x8


Weightlifting:

Class...
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Monday 4/21

Posted on April 20, 2014 at 2:45 PM Comments comments (0)


RX WOMEN



 MASTERS



SCALED



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Friday 4/18

Posted on April 17, 2014 at 10:00 PM Comments comments (0)


Saturday:

Open gym 9-12
WODs @ 10:00 and 11:00
Weightlifting @ 10:00


Friday's WOD:

Back Squat 5 RM


then


5 rounds:

5 Weighted push-ups
5 Bent-over rows
2x1...
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Thursday 4/17

Posted on April 16, 2014 at 10:55 PM Comments comments (0)

Starting this Saturday, we will have group WODs at both 10:00 and 11:00 am!

Sunday open gym hours are still in effect, 11-1!



Open gym
6-11 am
2-8 pm

Handstand class @ 6 p.m.


Weightlifting:

All:

Push press
3 RM,...
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Wednesday 4/16

Posted on April 15, 2014 at 9:55 PM Comments comments (0)

Starting this Saturday, we will have group WODs at both 10:00 and 11:00 am!

 

Sunday open gym hours are still in effect, 11-1!


WOD:

Overhead squat

-Find your 1 RM.  Only 2 misses allowed.


then


PCCF Open WOD 4:  
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Tuesday 4/15

Posted on April 14, 2014 at 10:35 PM Comments comments (0)


Starting this Saturday, we will have group WODs at both 10:00 and 11:00 am!

Sunday open gym hours are still in effect, 9-11 am!


WOD:

High hang clean + hang clean + clean

-Work up to heaviest round possible, then 90% for 3 more rounds.

-First clean is from power p...
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Monday 4/14

Posted on April 13, 2014 at 9:00 PM Comments comments (0)

RX Female

RX Male

Scaled

Masters

 

WOD:   (Open WOD 4 will be Wednesday!)

Back squat

5x5 @90% 5RM

 

then

 

5 rounds: (not for time)

5...

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Friday 4/11

Posted on April 10, 2014 at 10:55 PM Comments comments (0)


Saturday:

Open gym 9-12

WOD @ 10:00

Weightlifting @ 10:00

Vengeance games competitors WOD @ 11:00


Friday's WOD:

Back squat
5 RM

then

20 Pull-ups
20 Burpees
...
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Thursday 4/10

Posted on April 9, 2014 at 11:15 PM Comments comments (0)


Open gym

6-11 am
2-8 pm


Weightlifting:

Advanced and class

Push press
3 RM, -5%x3, -10%x3

Klokov press
3 RM, -5%x3, -10%x3

L-pull-up
4x5 w/ 6 second descent on last rep of each set
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Wednesday 4/9

Posted on April 8, 2014 at 11:20 PM Comments comments (0)


WOD:

Bench press

3 RM, then 2x3 @ 90% of 3 RM


then


20-15-10-5

Deadlift @ 185/115 or 60% of 1 RM, whichever is less (touch and go ok)
Toes to Bar

*Finish with 800 m Run after completing all deadlifts and toes to ...
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Tuesday 4/8

Posted on April 7, 2014 at 10:55 PM Comments comments (0)


PCCF Open WOD 3:

Clean 1 RM

*Both power cleans and full cleans are acceptable.


then


Bent-over row 
4x8


Weightlifting:

Class:

Snatch grip Sott's press
...
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Monday 4/7

Posted on April 6, 2014 at 10:50 PM Comments comments (0)

RX WOMEN


RX MEN

SCALED


MASTERS



WOD:

Back Squat

5x5@90% of heaviest 5 from last week


then


Work for 20 minutes:

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Friday 4/4

Posted on April 3, 2014 at 10:30 PM Comments comments (0)


Saturday:

Open gym 9-12
WOD@ 10:00

Sunday:

Open gym 11-1



Friday's WOD:


Overhead squat

-Find your 1 RM


then


Comp...
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