03 | May | 2012 | CrossFit Port Chester

W.O.D. “2 Hell and Back”

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3rd May

May 4th

perform 1 kettlebell swing 53/35, 2 pushups

2 kettlebell swings, 4 pushups

3 kettlebell swings, 6 pushups

continue this pattern until 10 kettlebell swings and 20 pushups

then come back down…

Friday, May 4th

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3rd May

Just a reminder there will be NO 12:30pm class tomorrow.

Workout of the Day (WOD)

CFPC posts a workout for each day. Here you will find three days of WODs. The Workout of the Day, the WOD of the previous day (in case you missed it) and the next day (so you can prepare).

W.O.D. “Powerbar”

May 24th

3 rounds 30 wall balls 20/14 30 power snatches 75/55 20 minute cap

W.O.D. “Rock Bottom”

May 23rd

front squats 3-3-3-3-3 3 second hold at bottom of each rep then 3 rounds 1 minute row for calories 1 minute double unders 1 minute front squats 95/65 rest 1 minute

W.O.D. “Wednesday”

May 22nd

AMRAP 20 4 chest to bar pullups 4 handstand pushups 8 kettlebell swings 70/53 Happy Birthday, Perry!!