Potomac – Saturday 170902 – CrossFit.com 170515

  • Free Class Policy: Our scheduled free beginners classes (Tuesday 5:45pm, Saturday 9:30am) are a modified version of the normal WOD and new clients will be incorporated in the class with a separate coach. Bring a friend to our scheduled beginner classes and you take the WOD Class at the same time for free. Just sign into the Free Class when you get here! New athletes must pre-register online or create an account and sign in once they get here.
  • Potomac garage now open 7am-7pm on Saturdays. Come on by and enjoy your validated parking and getting elite!



  • Warmup

    RX’d Level II Level I

    AMRAP in 20 Minutes:
    Run 400m,
    Max Reps* Overhead Squat (Bodyweight)

    AMRAP in 20 Minutes:
    Run 400m,
    Max Reps* Overhead Squat (⅔ Bodyweight)

    AMRAP in 20 Minutes:
    Run 300m,
    Max Reps* Overhead Squat (⅓ Bodyweight)


    *Complete maximum unbroken repetitions. Whenever you break up the overhead squat, complete a another 400m/300m run.

    Post loads and times to comments.

    Potomac – Friday 170901



    Warmup

    RX’d Level II Level I

    Front Squat 3-3-3*

    5 Rounds for Reps
    AMRAP in 1 Minute**
    11 Pull-up
    Max Reps Hang Power Clean (135/95)
     


    Front Squat 5-5-4-4-4-3-3-3-3*

    5 Rounds for Reps
    AMRAP in 1 Minute
    11 Assisted Pull-up
    Max Reps Hang Power Clean (95/65)
     


    Front Squat 5-5-4-4-4-3-3-3-3*

    5 Rounds for Reps
    AMRAP in 1 Minute
    11 Assisted Pull-up
    Max Reps Hang Power Clean (75/55)
     


    *Attempt new 3RM.

    ** Rest 1 Minute after each round

    Post loads and total number of hang power clean to comments.

    Potomac – Thursday 170831

  • Wondering how our barbell strength training works and how to warmup and progress? Click here.
  • Join Coach LJ and SwoleNation for SwoleFit 2.0 starting 12 September! SwoleFit supplements our regular CrossFit workouts with training intended for sculpting size, definition, proportion or symmetry for particular parts of the physique. Click here to sign up!
  • Interested in getting delicious prepared Paleo meals delivered to the gym just for you? Click here to check out Territory Foods (formerly My Power Supply)



  • Warmup

    RX’d Level II Level I

    EMOTM for 10 Minutes
    ODD: 5 Suspended DB Press
    EVEN: 5-7 False-Grip Pull-up
     
    For Time:
    15 Wallball (20@10/14@9)
    20 Ring Dip
    25/20 Calorie Row
    50 Wallball
    25/20 Calorie Row
    20 Ring Dip
    15 Wallball


    EMOTM for 10 Minutes
    ODD: 5 Suspended DB Press
    EVEN: 7-10 False-Grip Ring Row
     
    For Time:
    15 Wallball (20@9/14@8)
    20 Assisted Ring Dip
    25/20 Calorie Row
    50 Wallball
    25/20 Calorie Row
    20 Assisted Ring Dip
    15 Wallball


    EMOTM for 10 Minutes
    ODD: 5 Suspended DB Press
    EVEN: 7-10 Ring Row
     
    For Time:
    15 Wallball (14@9/8@8)
    20 Assisted Push-up
    20/15 Calorie Row
    50 Wallball
    20/15 Calorie Row
    20 Assisted Push-up
    15 Wallball


    Post times to comments.

    Patriot – Thursday 170831

  • Got questions/issues with your billing/membership? It’s as easy as emailing info@​patriotcrossfit.com!​
  • Join Coach LJ and SwoleNation for SwoleFit 2.0 starting 12 September! SwoleFit supplements our regular CrossFit workouts with training intended for sculpting size, definition, proportion or symmetry for particular parts of the physique. Click here to sign up!
  • Interested in getting delicious prepared Paleo meals delivered to the gym just for you? Click here to check out Territory Foods (formerly My Power Supply)

  • RX’d

    Level II

    Level I

    A.
    Five sets of:
    Push Press x 5 reps
    Rest 2-3 minutes

    B.
    For time:
    15 Deadlifts (225/155 lb)
    30 Wall Ball Shots (20/14 lbs)
    12 Deadlifts
    24 Wall Ball Shots
    9 Deadlifts
    18 Wall Ball Shots

    A.
    Five sets of:
    Push Press x 5 reps
    Rest 2-3 minutes

    B.
    For time:
    15 Deadlifts (185/135 lb)
    30 Wall Ball Shots (20/14 lbs)
    12 Deadlifts
    24 Wall Ball Shots
    9 Deadlifts
    18 Wall Ball Shots

    A.
    Five sets of:
    Push Press x 5 reps
    Rest 2-3 minutes

    B.
    For time:
    15 Deadlifts (135/95 lb)
    30 Wall Ball Shots (14/8 lbs)
    12 Deadlifts
    24 Wall Ball Shots
    9 Deadlifts
    18 Wall Ball Shots

    Patriot – Wednesday 170830

  • Join Coach Colin to start getting ready for the 2018 CrossFit Games Open with this upcoming, 6-week Focus Session starting 11 September! Click here to sign up.
  • Thinking of checking us out? Patriot free intro class goes every Saturday at 1000 – come by and see what it is all about!

  • RX’d

    Level II

    Level I

    A.
    Five sets of:
    Cleans x 1.1.1
    (rest 10 seconds between singles)
    Rest 2-3 minutes

    B.
    Complete as many rounds and reps as possible in 4 minutes of:
    15 Kettlebell Swings (53/35)
    10 Pull-Ups or T2B

    Rest exactly 4 minutes, and then . . .
     

    C.
    Complete as many rounds and reps as possible in 4 minutes of:
    10 Box Jumps (24″/20″)
    10 Push-Ups or Burpees

    A.
    Five sets of:
    Cleans x 1.1.1
    (rest 10 seconds between singles)
    Rest 2-3 minutes

    B.
    Complete as many rounds and reps as possible in 4 minutes of:
    15 Kettlebell Swings (53/35)
    10 Pull-Ups or Knees To Elbow

    Rest exactly 4 minutes, and then . . .
     

    C.
    Complete as many rounds and reps as possible in 4 minutes of:
    10 Box Jumps (24″/20″)
    10 Push-Ups or Burpees

    A.
    Five sets of:
    Cleans x 1.1.1
    (rest 10 seconds between singles)
    Rest 2-3 minutes

    B.
    Complete as many rounds and reps as possible in 4 minutes of:
    10 Kettlebell Swings (53/35)
    10 Assisted Pull-Ups/V-Ups/Hanging Knee Raises

    Rest exactly 4 minutes, and then . . .

    C.
    Complete as many rounds and reps as possible in 4 minutes of:
    10 Box Jumps (20”/12”)
    8 Burpees

    Programming Notes: For Part B, if you did Monday’s workout, you might consider changing the movements in this section. Options include T2B + KBS but it could be anything that you can do quickly, intensely and with little to no rest. The intent is 4 minutes of nonstop, extremely intense work. For Part C, consider swapping burpees for the push-ups since we did them on Monday and dips yesterday. Again, super intense 4 minutes without stopping. This may mean you need to modify the number of reps each round which is totally cool.

    Potomac – Wednesday 170830

  • Join Coach Colin to start getting ready for the 2018 CrossFit Games Open with this upcoming, 6-week Focus Session starting 11 September! Click here to sign up.
  • Check out our “Meet Our Athletes” page! Interested in being feature on this page or on our blog? Fill out this Athlete Profile and you might get internet famous!
  • Did you know that we’re part of the Reebok Key Partner Program? You can order Reebok gear through our online store here!



  • Warmup

    RX’d Level II Level I

    Deadlift 5-5-5*
     
    3 Rounds for Time:
    20 Burpee
    10 Toe-to-Bar
    20 Power Snatch (75/55)
    10 Toe-to-Bar


    Deadlift 7-7-6-6-5-5-5*
     
    3 Rounds for Time:
    20 Burpee
    10 Toe-to-Anywhere
    15 Power Snatch (75/55)
    10 Toe-to-Anywhere


    Deadlift 7-7-6-6-5-5-5*
     
    3 Rounds for Time:
    15 Burpee
    10 Hanging Knee-Raise
    20 Power Snatch (65/45)
    10 Hanging Knee-Raise


    *Attempt new 5RM

    Post loads and times to comments.

    Potomac – Tuesday 170829


    Warmup

    RX’d Level II Level I

    Floor Press 5-5-5-5

     

     

    7 Rounds for Time
    12 One-arm Dumbbell Snatch (45/30)
    40 Double-under


    Floor Press 7-7-6-6-5-5-5-5

     

     

    7 Rounds for Time
    12 One-arm Dumbbell Snatch (35/25)
    20 Double-under


    Floor Press 7-7-6-6-5-5-5-5

     

     

    7 Rounds for Time
    12 One-arm Dumbbell Snatch (30/20)
    40 Single-under


    Post loads and times to comments.

    Patriot – Tuesday 170829

  • Interested in getting delicious prepared Paleo meals delivered to the gym just for you? Click here to check out Territory Foods (formerly My Power Supply)
  • Interested in getting chiropractic care right here at PCF? Schedule here!

  • RX’d

    Level II

    Level I

    Against a three minute running clock, complete:
    350/300 Meter Row
    Double-Unders x Max Reps

    Rest 3 minutes, and then…

    Against a three minute running clock, complete:
    350/300 Meter Row
    Strict Handstand Push-Ups x Max Reps
     
    Rest 3 minutes, and repeat both portions twice more – 36 minutes total, 18 minutes of work.

    Against a three minute running clock, complete:
    350/300 Meter Row
    Double-Unders x Max Reps

    Rest 3 minutes, and then…

    Against a three minute running clock, complete:
    350/300 Meter Row
    Strict Handstand Push-Ups or L-Seated Dumbbell Press x Max Reps

    Rest 3 minutes, and repeat both portions twice more – 36 minutes total, 18 minutes of work.

    Against a three minute running clock, complete:
    350/300 Meter Row
    Single-Unders x Max Reps

    Rest 3 minutes, and then…

    Against a three minute running clock, complete:
    350/300 Meter Row
    L-Seated Dumbbell Press x Max Reps
     
    Rest 3 minutes, and repeat both portions twice more – 36 minutes total, 18 minutes of work.

    Patriot – Monday 170828

  • Having trouble perfecting the technique of the Olympic lifts? Join Coach Cody Burgener for a mini-snatch seminar at Patriot CrossFit Sunday September 24th, 12-3pm! Click here to sign up.
  • Did you know that we’re part of the Reebok Key Partner Program? You can order Reebok gear through our online store here!

  • RX’d

    Level II

    Level I

    A.
    Four sets of:
    Deadlift x 3-4 reps
    Rest 20 seconds
    Ring Dips x 8-10 reps @ 21X1
    Rest 3 minutes

    B.
    Three rounds for time of:
    25 Kettlebell Swings (53/35)
    15 Chest-to-Bar Pull-Ups

    A.
    Four sets of:
    Deadlift x 3-4 reps
    Rest 20 seconds
    Box Dips x 8-10 reps @ 21X1
    Rest 3 minutes

    B.
    Three rounds for time of:
    25 Kettlebell Swings (53/35)
    15 Pull-Ups

    A.
    Four sets of:
    Deadlift x 3-4 reps
    Rest 20 seconds
    Push Ups x 8-10 reps @ 21X1
    Rest 3 minutes

    B.
    Three rounds for time of:
    20 Kettlebell Swings (53/35)
    10 Assisted Pull Ups

    Potomac – Monday 170828

  • Take a look at this video on how to spot the squat!
  • Having trouble perfecting the technique of the Olympic lifts? Join Coach Cody Burgener for a mini-snatch seminar at Patriot CrossFit Sunday September 24th, 12-3pm! Click here to sign up.



  • Warmup

    RX’d Level II Level I

    Box Squat 3-3-3-3-3-3-3
     
    For Time:
    Row 2,000m

    Box Squat 3-3-3-3-3-3-3
     
    For Time:
    Row 2,000m

    Box Squat 3-3-3-3-3-3-3
     
    For Time:
    Row 1,500m


    Post loads and times to comments.

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