21 | May | 2012 | CrossFit Port Chester

W.O.D. “AC/DC”

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21st May

May 22nd

deadlift

find 3 rep max

then

climb the ladder for 12 minutes

1 deadlift 205/135, 2 medicine ball push ups

2 deadlifts 205/135, 4 medicine ball push ups

3 deadlifts 205/135, 6 medicine ball push ups…

Reminder:

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21st May

Memorial Day Weekend/ Regionals Weekend Schedule
Friday 12:30pm no class
Saturday closed
Sunday closed
Monday closed

Sorry for any inconvenience. Thank you.

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”