Patriot – Thursday 121101

Please check out the PCF Kids website for schedule updates beginning on Nov 4.

Snatch
1-1-1-1-1 (90% 1RM)

30-20-10
Pull-ups
Sit-ups
Clean and Jerk/Press (95/65) *

LII
30-20-10
Pull-ups (Scale is 1/2 reps: 15-10-5) **
Sit-ups
Clean and Jerk/Press (75/55)

LI
30-20-10
Assisted Pull-ups (1/2 reps: 15-10-5)
Sit-ups
Clean and Jerk/Press (65/42)

* Doesn’t have to be a jerk – any shoulder to overhead movement is acceptable.
** First scale on pull ups is to cut the number in half – keep reps the same for the other two exercises.

Patriot – Wednesday 121031

Please check out the PCF Kids website for schedule updates beginning on Nov 4.

Jerk
3-3-3-3 (Add 5lbs to your previous triple)

AMRAP 15 Minutes
10 Push-ups
10 2 DB Ground to Overhead (50s/35s)
10 1 DB Step-Ups (24/20)

LII
AMRAP 15 Minutes
8 Push-ups
10 2 DB Ground to Overhead (40s/25s)
10 1 DB Step-Ups (20/16)

LI
AMRAP 15 Minutes
8 Knee Push-ups
10 2 DB Ground to Overhead (30s/20s)
10 1 DB Step-ups (16/12)

Post loads and rounds to comments.

Patriot – Tuesday 121030

Please check out the PCF Kids website for schedule updates beginning on Nov 4.

Hurricane Sandy Schedule Change:

0530 and 0630 Tuesday are cancelled. We’re planning on being open for 0930 and back to normal schedule. We’ll update you via FB and blog if that changes.

EMOTM 10 Minutes
2 Power Snatch
1 Strict Muscle-up/Strict/Weighted Pull-up

AMRAP 10 Minutes
5 Power Cleans (185/125)
20 Air Squats
30 Double Unders

LII
AMRAP 10 Minutes
5 Power Cleans (135/95)
20 Air Squats
15 Double Unders

LI
AMRAP 10 Minutes
5 Power Cleans (95/65)
20 Air Squats
30 Single Unders

Post loads and time to comments.

Patriot – Monday 121029

Please check out the PCF Kids website for the new schedule beginning Nov 4!

As of now, PCF will be open despite the weather.  Stay tuned to the blog for any updates.

Hurricane Sandy Schedule Change:

Patriot CrossFit will be holding a 1630 class tonight ONLY.
0530 and 0630 Tuesday are cancelled. We’re planning on being open for 0930 and back to normal schedule. We’ll update you via FB and blog if that changes.

Squat
5-5-5-5-5

Rx/LII/LI
AMRAP 5 Minutes
5 Burpees
10 KB Swings (53/35)

Patriot – Sunday 121028

Max Pistols in 3 minutes

Rest

21-15-9
Deadlift (225/155)
Games Standard Box Jumps (24/20)
Ring Dips

21-15-9
Deadlift (185/125)
Games Standard Box Jumps (24/20)
(15-12-9) Ring Dips

21-15-9
Deadlift (135/95)
Games Standard Box Jumps (20/16)
Assisted Ring Dip/Push-ups

Post reps and time to comments

Patriot – Saturday 121027

Chris Moon

Please check out the PCF Kids website for new class times beginning Nov 4.

U.S. Army Specialist Christopher Moon, 20, of Tucson, AZ, assigned to 2d Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died on July 13, 2010, from injuries sustained on July 6, 2010 in Arghandab, Afghanistan when insurgents attacked his vehicle with an improvised explosive device.

He is survived by his parents Marsha and Brian and sister Sunday.

“Moon”
7 Rounds
10 DB Hang Split Snatch Right (40/30)
1 Rope Climb
10 DB Hang Split Snatch Left (40/30)
1 Rope Climb

LII
7 Rounds
7 DB Hang Split Snatch R (35/25)
1 Rope Climb
7 DB Hang Split Snatch L (35/25)
1 Rope Climb

LI
7 Rounds
7 DB Hang Power Snatch (30/20)
1 Rope Pull to Standing
7 DB Hang Power Snatch (30/20)
1 Rope Pull to Standing

Post time to comments.

Patriot – Friday 121026

EMOTM 10 Minutes
1 Squat Clean
2 Muscle-ups/Transitions/Strict Pull-ups

3 Rounds
1 Minute Row
1 Minute Rest
1 Minute Dumbbell Thruster (35s/25s)
1 Minute Rest

LII
3 Rounds
1 Minute Row
1 Minute Rest
1 Minute Dumbbell Thruster (30s/20s)
1 Minute Rest

LI
3 Rounds
1 Minute Row
1 Minute Rest
1 Minute Dumbbell Thruster (20s/15s)
1 Minute Rest

Patriot – Wednesday 121024

Jerk
1-1-1-1-1

5 Rounds
4 Thrusters (135/95)
8 Pull-ups
12 Games Standard Box Jumps (24/20)

LII
5 Rounds
4 Thrusters (95/65)
6 Pull-ups
10 Games Standard Box Jumps (24/20)

LI
5 Rounds
4 Thrusters (75/55)
6 Assisted Pull-ups
10 Games Standard Box Jumps (20/16)

Post loads and time to comments.

Patriot – Tuesday 121023

Please check out the PCF Kids (www.pcfkids.com) website for changes to the class times starting Sunday November 4th

EMOTM 10 Minutes
2 Deadlifts
2 HSPU to a Deficit

AMRAP 10 Minutes
10 Plate to Overhead (45/25)
10/10 Overhead Lunge (45/25) (20 Total, 10 Each leg – must alternate)
Plate Run 200m (45/25)

AMRAP 10 Minutes
7 Plate to Overhead (45/25)
7/7 Overhead Lunge (45/25) (14 Total, 7 Each leg – must alternate)
Plate Run 200m (45/25)

AMRAP 10 Minutes
10 Plate to Overhead (25/15)
10/10 Overhead Lunge (25/15) (20 Total, 10 Each leg – must alternate)
Plate Run 200m (25/15)

Post loads and rounds to comments.

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