Patriot – Friday 130201

Come join our CrossFit Kids class this Sunday, February 3rd at 11:45am!  Sign up here!

EMOTM 10 Minutes
2 Deadlift
2 Muscle-ups/MUT/Ring dips

AMRAP 10 Minutes
3 HSPU
6 Pistols
9 Russian KB Swings (70/53)

AMRAP 10 Minutes
1 HSPU
4 Pistols
6 Russian KB Swings (70/53)

AMRAP 10 Minutes
1 HS Negative (If you cannot do negatives, sub 6 push ups)
6 Assisted Pistols
9 Russian KB Swings (53/35)

Post loads and rounds plus reps to comments.

Patriot – Thursday 130131

Come join our CrossFit Kids class this Sunday, February 3rd at 11:45am!  Sign up here!

Snatch
1-1-1-1

21-15-9
Burpees
Pull-ups
Wallballs (20/14 to 10ft)

21-15-9
Burpees
Pull-ups (15-12-9)
Wallballs (16/8 to 10ft)
* Decrease the number of pull-ups, leave reps the same for burpees and wallballs

21-15-9
Burpees
Assisted pull-ups (15-12-9)
Wallballs (16/8 as high as you can go)
* Decrease the number of pull-ups, leave the reps the same for burpees and wallballs

Post loads and time to comments.

Patriot – Wednesday 130130

Come join our CrossFit Kids class this Sunday, February 3rd at 11:45am!  Sign up here!

Jerk
2-2-2-2 (add 2.5-5lbs from your last set of doubles)

AMRAP 12 Minutes
8 Hang Squat Clean (95/65)
8 Hand Release Push-ups
8 Sit-ups

LII
AMRAP 12 Minutes
8 Hang Squat Clean (75/55)
8 Hand Release Push-ups
8 Sit-ups

LI
AMRAP 12 Minutes
8 Hang Squat Clean (65/42)
8 Hand Release Knee Push-ups
8 Sit-ups

Post loads and time to comments.

Patriot – Tuesday 130129


Come join our CrossFit Kids class this Sunday, February 3rd at 11:45am!  Sign up here!

EMOTM 10 Minutes
2 Hang Power Snatch
4 Toes to Bar

5 Rounds
12 1 Arm DB Snatch (50/35)
12 1 Arm Suitcase Carry DB Lunge (50/35)
30 Double Unders

LII
5 Rounds
12 1 Arm DB Snatch (40/30)
12 1 Arm Suitcase Carry DB Lunge (40/30)
15 Double Unders

LI
5 Rounds
12 1 Arm DB Snatch (30/20)
12 1 Arm Suitcase Carry DB Lunge (30/20)
30 Single Unders

Patriot – Monday 130128

PCF will be offering buy options again within the next 2-3 months. These will be for six months and twelve months membership up front with a discount. Just FYI in case you want to plan/budget for this. More details to follow shortly.

We are looking at possibly bringing on some new coaches from our athlete pool in a part time capacity to teach Foundations and assist in archive once Potomac re-opens. If you have a CrossFit Level 1 Cert and are interested, please fill out this form PCF Athlete Coaching Survey.

Squat
2-2-2-2

Row 1000m
3 Rounds
30 Box Jumps (24/20)
15 Ring Dips

LII
Row 1000m
3 Rounds
20 Box Jumps (24/20)
10 Ring Dips

LI
Row 750m
3 Rounds
20 Box Jumps (20/16)
10 Assisted Ring Dips

Patriot – Sunday 130127

PCF will be offering buy options again within the next 2-3 months. These will be for six months and twelve months membership up front with a discount. Just FYI in case you want to plan/budget for this. More details to follow shortly.

We are looking at possibly bringing on some new coaches from our athlete pool in a part time capacity to teach Foundations and assist in archive once Potomac re-opens. If you have a CrossFit Level 1 Cert and are interested, please fill out this form PCF Athlete Coaching Survey.

3-3-3-3
150 KB Swings (70/53)
Complete 4 Burpees at the top of every minute (including the first).
LII
150 Russian KB Swings (70/53)
Complete 4 Burpees at the top of every minute (including the first).
LI
100 Russian KB Swings (53/35)

Complete 4 Burpees at the top of every minute (including the first).

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Patriot – Saturday 130126

U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan.

He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

“Brian”
3 Rounds:
5 Rope Climbs
25 Back Squats (185/125)

LII
3 Rounds
3 Rope Climbs
25 Back Squats (135/95)

LI
3 Rounds
5 Rope Pull to Standing
25 Back Squats (95/65)

Patriot – Friday 130125

PCF will be offering buy options again within the next 2-3 months. These will be for six months and twelve months membership up front with a discount. Just FYI in case you want to plan/budget for this. More details to follow shortly.

We are looking at possibly bringing on some new coaches from our athlete pool in a part time capacity to teach Foundations and assist in archive once Potomac re-opens. If you have a CrossFit Level 1 Cert and are interested, please fill out this form PCF Athlete Coaching Survey.

EMOTM 10 Minutes
2 Front Squats
5 Knees to Elbows

“Diane”
21-15-9
Deadlift (225/155)
HSPU

21-15-9
Deadlift (185/125)
HSPU (15-12-9)

21-15-9
Deadlift (115/80)
Push ups or Knee Push ups

Patriot – Thursday 130124

Have a business you would like to pimp on the PCF Resources page? Send an email to ryan@patriotcrossfit.com with the details.

Snatch
2-2-2-2 (add 2.5-10lbs from your last double)

5 Rounds
5 Push Jerks (155/105)
10 Burpees

LII
5 Rounds
5 Push Jerks (115/85)
10 Burpees

LI
5 Rounds
5 Push Jerks (75/55)
10 Burpees

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