Patriot – Wednesday 110629

Next Round of Foundations begins on July 5 at 7:30pm. Sign up here.

We’re doing one PCF Team for Fight Gone Bad this year. We kicked some major ass last year and raised a good bit of money for some great causes. We hope to do even better this year….register for the team on the FGB site here:

Push-Press
3-3-3-3

Weighted Pull-ups
4-4-4-4

5 Minute AMRAP
10 DB Ground to Overhead (45/25)
10 Push-up

Post loads and times to comments

Patriot – Tuesday 110628

Have an athlete you’d like to recommend for an athlete profile on the website? Shoot me an e mail at erika@potomaccrossfit.com – we’re going to start featuring athlete stories on the blog. Nominate yourself or a friend you think has a good story or someone you’d like to know more about (careful – this is not a dating service….)

Run 1 Mile
Rest 3 Minutes
Max Double Unders in 3 Minutes
Rest 3 Minutes
Row 1000m
Rest 3 Minutes
20 Burpees
30 KB Swings (35/25)

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Patriot – Monday 110627

Thanks to everyone that came out for the Crossfit Kids classes yesterday.  We had a blast and hope that all the kids did, too!

 

Front Squat
1-1-1-1-1-1-1

7 Minutes AMRAP
7 Back Squats (225/155)
7 Strict Ring Dips
Post loads and comments.

Do not scale with bands. Do the most difficult push-up variation you can that fits the profile of this WOD.

Patriot – Saturday 110625

Free Crossfit Kids Classes again this weekend, beginning at 1100. Sign up here.


“Daniel”
50 pullups
400m run
95/65 lbs thrusters, 21 reps
800m run
95/65 lbs thrusters, 21 reps
400m run
50 pullups
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Patriot – Thursday 110623

 

Free Crossfit Kids Classes again this weekend, beginning at 1100.  Sign up here.

Deadlift
1-1-1-1-1

4 Rounds
Run 400m
Rest 1 Minute

Post loads and total time to comments.

Deadlifts should be heavy from rep 1 to 5 with no noticeable form degradation. This is not a 1RM unless you are a beginner and don’t know your 1RM. Total time is all that matters in the 400s. Fastest times are almost always with each lap being within 10 seconds of each other.

Patriot – Wednesday 110622

Happy Birthday, James!

 

Press
5-5-5

AMRAP 8 Minutes
10 Shoulder to Overhead (115/75)
30 Double Unders
Post loads and rounds to comments.

Bitnami