Patriot – Friday 110429

Post-Nova Open BBQ goes Saturday at noon at Patriot Crossfit. We’ll have Humble Gourmand meats on the grill and beer and NorCal Margaritas.

Reminder: No Scan-In fine of $35 per instance goes into affect May 1. Bring your FOB or remember your PIN, or Liz will lay the smack down.

PCF Endurance Focus Session starts May 1 at Potomac with Coach Tes Salb. Click here for more info!

PCF Spring Paleo Challenge starts May 7 at Patriot Crossfit. Click here for more info and registration.

10 Handstand Push-ups
30 KB Swings (53/35)
Run 400m
20 Ring Dips
20 KB Swings
Run 400m
30 Push-ups
10 KB Swings
Run 400m
Post time to comments.

Patriot – Thursday 110428

 

Post-Nova Open BBQ goes Saturday at noon at Patriot Crossfit. We’ll have Humble Gourmand meats on the grill and beer and NorCal Margaritas.

Reminder: No Scan-In fine of $35 per instance goes into affect May 1. Bring your FOB or remember your PIN, or Liz will lay the smack down.

PCF Endurance Focus Session starts May 1 at Potomac with Coach Tes Salb. Click here for more info!

PCF Spring Paleo Challenge starts May 7 at Patriot Crossfit. Click here for more info and registration.

Power Clean
2-2-2-2-2

Tabata Row
Rest 1 Minute
Tabata Double Unders

Post loads and times to comments.

Patriot – Wednesday 110427

 

Reminder: No Scan-In fine of $35 per instance goes into affect May 1. Bring your FOB or remember your PIN, or Liz will lay the smack down.

PCF Endurance Focus Session starts May 1 at Potomac with Coach Tes Salb. Click here for more info!

PCF Spring Paleo Challenge starts May 7 at Patriot Crossfit. Click here for more info and registration.

Behind the Neck Jerk (Push or Split)
1-1-1-1-1-1-1
Hold the jerk over your head in a locked out position for 5 seconds before coming to the ground.

4 Rounds
10 Overhead Lunges (95/65)
15 Hand Release Push-ups

Post loads and times to comments.

Patriot – Monday 110425

Squat
1-1-1-1-1-1-1

AMRAP 10 Minutes
5 Ring Dips
10 KB Swings (70/53)
15 Sit-ups
Post loads and times to comments.

Patriot – Sunday 110424

No archive today – Easter Sunday.  Easter egg hunt, I mean archive, are on at Potomac at 1000 and 1700.

See you all on Monday!

Patriot – Saturday 110423

Reminder: no archive today due to the NoVa Open, or Sunday due to Easter.  archive are on at Potomac at 1000 and 1700 on Sunday.

Patriot – Friday 110422

Reminder: no Sunday archive at Patriot.  1000 and 1700 archive at Potomac.

3 Rounds:

10 Shoulder to Overhead (135/95)

40 Double Unders

Row 400M

Post time to comments.

Patriot – Thursday 110421

 

Important announcement regarding Easter Sunday schedule: no archive at Patriot (that is this Sunday), 1000 and 1700 at Potomac.  Please feel free to head over there to get your WOD in.

Hang Squat Snatch
2-2-2-2-2

4 Rounds
3 Power Cleans (185/125)
6 Burpees
9 Chest to Bar Pullups
Rest 1 Minute
Post time to comments.
NOVA Open competitors, use this time to test and practice for the Saturday WOD – which turned out to be surprisingly similar.

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