Patriot – Tuesday 120501

Don’t forget – the Crossfit Games Regionals take place this weekend in Landover, MD. Come out to show your support to the PCF individual and team competitors. Details here – please see Erika or Brian for tickets to the event.

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Mid Atlantic CrossFit Affiliates for “Hope” supporting St. Jude Children’s Hospital goes June 9th on the National Mall, Washington, DC. Early bird specials apply now. For registration and details click here.

Max Difficulty HSPU
5-5-5

Row 1000m
25 Pistols (Alternate Legs)
15 Hang Power Cleans (225/135)

Level II
Row 1000m
25 Assisted Pistols (Alternate Legs)
15 Hang Power Cleans (135/95)

Level I
Row 750
20 Assisted Pistols (Alternate Legs)
10 Hang Power Cleans (95/65)

Post HSPU type and times to comments.

Patriot – Monday 120430

Thrusters
3-2-1-1-1

AMRAP 7 Minutes
5 1 Arm DB Squat Cleans (55/35)
10 Burpees
15 Box Jumps (20/16)

Level II
AMRAP 7 Minutes
5 1 Arm DB Squat Cleans (45/25)
10 Burpees
15 Box Jumps (20/16)

Level I
AMRAP 7 Minutes
5 1 Arm DB Squat Cleans (45/25)
7 Burpees
10 Box Jumps (20/16)

Post loads and times to comments.

Patriot – Sunday 120429

Weighted Ring Dips
5-5-5

3 Rounds
50 Double Unders
200m Plate Carries (45/25)
25 Pushups

Level II
3 Rounds
20 Double Unders
200m Plate Carries (45/25)
25 Pushups

Level I
3 Rounds
50 Single Unders
200m Plate Carries (45/25)
25 Knee Pushups

Post loads and times to comments.

Carry the plate in any manner.

Patriot – Saturday 120428

4 Rounds
20 Pullups
20 KB Swings (70/53)
Run 400m
Rest 3 Minutes

Level II
4 Rounds
12 Pullups
20 Russian KB Swings (70/53)
400m
Rest 3 Minutes

Level I
4 Rounds
12 Band Pullups
20 Russian KB Swings (53/35))
Run 400m or 200m
Rest 3 Minutes
Post times to comments.

Patriot – Friday 120427

Don’t forget to pick up your Regionals tickets if you registered for the Open – we’ll open the remaining tickets up on a first come, first served basis after this weekend.

3 Rounds
Max Set Strict Pull-ups
Rest 2 Minutes

3 Rounds
12 Back Squats
9 Shoulder to Overhead
9 Hang Power Cleans
12 Front Squats
Rest as Needed

You choose the weight. Do not drop the bar until you reach the rest. Do not use a rack.
Post reps and weights to comments.
All levels are the same. Use as little assistance as possible with the pull-ups.

Patriot – Wednesday 120425

Come support our PCF Regionals Individual and Affiliate Team competitors at the Mid-Atlantic Regional Competition on May 4-6. The event will be held at the Prince George’s Learning and Sports Complex in Landover, MD (adjacent to FedEx Field). We have as many tickets as people who participated in the Open. If you participated, you have through the weekend to pick up your ticket at the gym. Starting next week, unclaimed tickets will be given away on a first come first serve basis. Please see Erika or Brian to claim your ticket.

Jerk
3-3-3-3

3 Rounds
Run 400m
20 Burpees
15 Toes to Bar

Level II
3 Rounds
Run 400m
15 Burpees
15 Knees to Elbows

3 Rounds
Run 400m
15 Burpees
10 Knees to Wherever
Post loads and times to comments.

Patriot – Tuesday 120424

Regional Tickets are Available for Free (and are now at the box)!!!!!!!!!!!

Come support our PCF Regionals Individual and Affiliate Team competitors at the Mid-Atlantic Regional Competition on May 4-6. The event will be held at the Prince George’s Learning and Sports Complex in Landover, MD (adjacent to FedEx Field). We have as many tickets as people who participated in the Open. If you participated, you have through the weekend to pick up your ticket at the gym. Starting next week, unclaimed tickets will be given away on a first come first serve basis. Please see Erika or Brian to claim your ticket.

Snatch Balance
2-2-2-2-2-2

“Nasty Girls”
3 Rounds
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)

Level II
3 Rounds
50 Squats
3 Muscle-ups
10 Hang Power Cleans (115/75)

Level I
3 Rounds
50 Squats
7 Pull-ups
7 Dips/Push-ups
10 Hang Power Cleans (95/65)

Post loads and times to comments.

Patriot – Monday 120423

Squat
5-5-5

30 KB Swings (70/53)
30 Hand Release Push-ups
90 Double Unders
20 KB Swings
20 Hand Release Push-ups
60 Double Unders
10 KB Swings
10 Hand Release Push-ups
30 Double Unders

Level II
30 Russian KB Swings (70/53)
30 Hand Release Push-ups
45 Double Unders
20 Russian KB Swings
20 Hand Release Push-ups
30 Double Unders
10 Russian KB Swings
10 Hand Release Push-ups
15 Double Unders

Level I
30 Russian KB Swings (53/35)
30 Knee Hand Release Push-ups
90 Single Unders
20 KB Swings
20 Knee Hand Release Push-ups
60 Single Unders
10 KB Swings
10 Knee Hand Release Push-ups
30 Single Unders
Post loads and times to comments.

Patriot – Sunday 120422

Come support Jen, Erika, Jenni, and the PCF Regionals Affiliate Team at the Mid-Atlantic Regional Competition on May 4-6. The event will be held at the Prince George’s Learning and Sports Complex in Landover, MD (adjacent to FedEx Field). We have as many tickets as people who participated in the Open. If you participated, you have until April 26 to pick up your ticket at the gym. After April 26 the unclaimed tickets will be given away on a first come first serve basis.

This is a good time to remind people that the scaling levels provided may not fit you exactly. Listen to the coaches description of the WOD intent and pick the solution that allows you to execute the WOD within the appropriate timeframe or to get the desired stimulus. Today you should aim for a 3-5 minute time with near continuous movement. Try to avoid pull-ups with bands, but also don’t spend the whole WOD sitting underneath the pull-up bar.

15 Minute Free Standing Handstand/Handstand Walking Practice

“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

21-15-9
Thrusters (65/42)
Pull-ups

21-15-9
Thrusters (65/42)
Jumping Pull-ups
Post time to comments.

Bitnami