Patriot – Monday 110620

 

Squat

1-1-1-1-1-1-1

3 Rounds
15 Burpees
10 Overhead Squats (135/95)
5 Muscle Ups

Post loads and times to comments.

Patriot – Sunday 110619

Happy Father’s Day to all the PCF dads!

Don’t forget the CF Kids Open House today – schedule is:
11:00am – 11:20am – Preschool (Ages 3-5)
11:30am – 12:00pm – Kids (Ages 5-12)
12:10pm – 1:00pm – Teens (Ages 12-17)
Come out and meet the team!

3 Rounds
10 Clean and Jerk (135/95)
3x(5 Pull-ups 10 Push-ups 15 Squats)
800m Run

Post time to comments.

Patriot – Friday 110617

Reminder: new Potomac/Patriot weekend schedule:

Potomac
Saturday all WOD Classes

Sunday
1000 WOD
1100 Free Class
5pm WOD
6pm WOD

Patriot
Saturday
0930 WOD
1030 WOD
1130 Free Class

Sunday
0900 WOD
1000 WOD
1100 Kids Class

 

“Quarter Gone Bad”

Five rounds for total reps of:
135/95 pound Thruster, 15 seconds
Rest 45 Seconds
50/20 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

Post total reps for all five rounds to comments.

Patriot – Thursday 110616

Free Crossfit Kids classes this Sunday (6/19).  Bring your kids out to meet our team!

11:00am – 11:20am – Preschool  (Ages 3-5)
11:30am – 12:00pm – Kids (Ages 5-12)
12:10pm – 1:00pm – Teens (Ages 12-17)

 

Snatch Balance
1-1-1-1-1 (Heavy)

Snatch
1-1-1-1-1 (Fast – 70% 1RM)

3 Rounds
10 Unbroken Squat Snatches
Rest 1 Minute
Post loads and times to comments.

The snatch balances should be an attempt to find a one rep max. The 1 Rep snatch sets should be fast and clean. 70% is a guideline. As you see bar speed slowing, back off. The 10 rep snatch sets should be touch and go, hands on the bar the whole time. These are not power snatch/overhead squats and there should be no more than brief pause in the hang. Choose a weight you can do. For most of us, these will not be very heavy.

Patriot – Wednesday 110615

Latham rocking a handstand at the Great Wall of China

New Potomac/Patriot weekend schedule:

Potomac
Saturday all WOD Classes

Sunday
1000 WOD
1100 Free Class

5pm WOD
6pm WOD

Patriot
Saturday
0930 WOD
1030 WOD
1130 Free Class

Sunday
0900 WOD
1000 WOD
1100 Kids Class

 

Split Jerk
1-1-1-1-1-1-1

4 Rounds
10 KB Swings (70/53)
10 Pull-ups
200m Run
Post loads and times to comments.

Patriot – Tuesday 110614

Happy Birthday Lauren Blanchard (the prettier half of the Lauren/Paul duo – though she usually manages to escape the camera lens, so we had to settle for a pic of her cheering on Paul)!

4 Rounds:
Row 2 Min (Cal)
Rest 1 Min
Hand Release Push Ups 2 Min (Reps)
Rest 1 Min
Sit ups 2 Min (Reps)
Rest 1 Min

Post total reps plus calories to comments.

Patriot – Monday 110613

Lynette getting her handstand on in Egypt

Front Squat
3-3-3-3-3

2 Rounds
10 Overhead Squats (115/75)
20 Box Jumps (24/20)
Run 400m
Post loads and times to comments.

Bitnami