Main – CrossFit Group WOD

We need volunteers for PentathaWOD. If you can spare us some time on July 5th and 6th we’d be forever in your debt. Please see a coach or sign up at the cork board.

Shoulder Passes, Skins & Bridges (No Measure)

20 Shoulder Passes
10 Skin the Cats
20 Bridge Ups
Hold bottom of Dip for 1 minute
Hold Bridge Up for 1 minute

Gymnastics Total (3 Rounds for reps)

Max PushUps

Max Strict PullUps

Max L-Sit Hold (score 1 sec = rep)

The Champ (AMRAP – Rounds and Reps)

An RPCF Benchmark WOD named after charter RPCF member, Jen Bergeron.

AMRAP 12 Minutes
5 Power Snatch 95/65
10 KB Swings 50/35
15 Double Unders