Catagory

061021

061021

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 3 Strict Pull Ups 3 Strict Dips 6 Front Rack Lunges (115/75) 12 Medball Overhead Abmat Sit up 14/10 PERFORMANCE: as written Fitness: … Continued

060921

060921

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Weightlifting A: Clean and Jerk EMOM 10:00 1 Clean and Jerk 1-5 warm up sets 6-10 work sets Metcon B: Metcon (Time) For Time: 50 Clean and Jerks (135/95) *Every minute, … Continued

060821

060821

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Beck Soldo (Time) 2 Rounds for Time 6 Squat Clean Thrusters 135/95 8 Man Makers 45/30 14 Toes to Bar Pull UpsThis WOD was created by PFC CrossFit to honor Las … Continued

060721

060721

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20min 200m Run 7 Deadlifts 205/135 7/5 Calorie Assault Bike PERFORMANCE: as written Fitness: LESS COMPETITOR: (225/155)

060521

060521

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Metcon (Time) Teams of 2 5 Rounds for time each 10 Hang Power Cleans 15 Deadlifts 20 Box Jumps

060421

060421

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Bench Press Bench Press- Every 2min 4 -2 -4 -2 -4 – 2 % of **5rm** 80% -95%-80%-100%-80% Metcon B: Metcon (AMRAP – Rounds and Reps) AMRAP 15min 10 Deadlifts … Continued

060321

060321

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Squat Snatch Snatch Technique Every 2min for 5 rounds 3-position Squat Snatch (unbroken, 30-40% 1rm) Metcon B: Metcon (Time) 21-15-9 Power Snatch Chest to Bar -then- 21-15-9 Overhead Squat Bar … Continued

060221

060221

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Back Squat EMOM for 10 minutes 2 Squats at 60% Metcon B: Metcon (AMRAP – Rounds and Reps) AMRAP 20 50 Wallballs 20/24 40 Box Jumps 24/20 30/24 Cal Row … Continued

060121

060121

CrossFit Raw Appeal – CrossFit View Public Whiteboard Weightlifting A: Shoulder Press Every 2min for 3 rounds (all reps unbroken) 7 bottom half strict Press 7 Top Half Strict Press 7 Full Range Metcon B: Metcon (Time) For Time 500m … Continued

052921

052921

CrossFit Raw Appeal – CrossFit View Public Whiteboard Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael … Continued

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