CrossFit – Wed, Nov 1

PG Crossfit – CrossFitWarm Up (No Measure)200m run + 5 push ups x 4 F2I Pigeon Scorpion Iron Cross Pec stretch on on wall Bench PoP Bench Dead Hang Actuve Hang kip Progression Wall Ball ProgressionBench Press (E90 X 7 5-5-3-3-2-2-1 10 Min to 1RM )WOD (AMRAP...

CrossFit – Tue, Oct 31

PG Crossfit – CrossFitBurpee Test (AMRAP – Reps)7 Minutes Max BurpeesWOD (AMRAP – Reps)15 Minute EMOM 1-8 Strict Press (95/65) 2-10 KB swing (53/35) 3-Max Cal Bike Score Bike Cals

CrossFit – Mon, Oct 30

PG Crossfit – CrossFitMetcon (Time)30 RFT 3 Wall balls (20/14) 2 (total) wall ball overhead lunges 1 DBall over the shoulder (100/70)

CrossFit – Sat, Oct 28

PG Crossfit – CrossFitMetcon (AMRAP – Reps)AMRAP x10 1 mile run Max squat cleans (135/95) 3 min rest AMRAP x7 800m run Max squat cleans (185/135) 3 min rest AMRAP x 4 400m run Max squat cleans (225/185) SX is half the run same weights Indoor variation is...

CrossFit – Fri, Oct 27

PG Crossfit – CrossFitWOD (AMRAP – Rounds and Reps)30 Minute AMRAP 30 Cal Bike 20 Sit Up 500m Row 20 Push Up 400m Run 20 Air Squat
WORKOUT OF THE DAY