CrossFit Team Series on Friday!
  • Doing the CrossFit Team Series?

    If so, join Coach LJ and members Friday night at 6:30 pm. We’re doing the first two events. This is a fun online competition CrossFit puts on every year. Similar to the Open, but less pressure and you get to work out with a friend. You can be same or mixed gender pairs and there is a scaled and RX division. There’s still time to sign up, by going here. We meet at 6:30. Send LJ an email at LJ@PCF.fit if you want to join us. All are welcome!

  • Friday the 13th Throwdown The wait is over, our Friday Night Throwdowns return with horrific vengeance on Friday, October 13th at Patriot @ 6:30PM. This time, it’s Male-Female pairs, in two divisions (Rx & Scaled). Every team will compete in three bone-chilling events, with the top teams moving on to a final. All members are welcome. Free to participate. To sign up, go here.
  • Coach Cody Snatch Seminar. Three hours with Coach Cody Burgener to work your snatch technique on Sunday, September 24th from 12-3 pm. $75. To sign up, go here.
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Sunday 170924 at Potomac

“Elizabeth”
RX’d
EMOTM for 12 Minutes
Min 1: 40 Sec Box Pass-Through (12)
Min 2: 3-5 Wall-walk
Min 3: 5-7 Knees-to-Elbow
 
For Time
21-15-9
Clean (135/95)*
Ring Dip
Level II
EMOTM for 12 Minutes
Min 1: 40 Sec Box Pass-Through (16)
Min 2: 3-5 Legs-only Wall-walk
Min 3: 5-7 Knees-to-Anywhere
 
For Time
21-15-9
Clean (115/80)*
Assisted Ring Dip
Level I
EMOTM for 12 Minutes
Min 1: 40 Sec Box Pass-Through (24)
Min 2: 3-5 Legs-only Wall-walk
Min 3: 5-7 Hanging Knee-Raise
 
For Time
21-15-9
Clean (75/55)*
[Assisted] Push-up

Post times to comments.

Notes:
*Clean anyhow (squat, power, muscle)

Sunday 170924 at Patriot

“Top Gun” + “Air Force”
RX’d

For Time

20 Thrusters (135/95 lbs)
20 Sumo Deadlift High Pulls (135/95 lbs)
20 Push Jerks (135/95 lbs)
20 Overhead Squats (135/95 lbs)
20 Front Squats (135/95 lbs)
4 Burpees at the top of each minute
Level II

For Time

20 Thrusters (95/65 lbs)
20 Sumo Deadlift High Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)
4 Burpees at the top of each minute
Level I

For Time

20 Thrusters (75/55 lbs)
20 Sumo Deadlift High Pulls (75/55 lbs)
20 Push Jerks (75/55 lbs)
20 Overhead Squats (75/55 lbs)
20 Front Squats (75/55 lbs)
4 Burpees at the top of each minute
Programming Notes:
Do 4 burpees every minute, including at the start of the WOD, before continuing the barbell work. Athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps of the previous barbell movement. If the minute clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.

Saturday 170923 at Potomac

“Marston”

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

RX’d
AMRAP in 20 Minutes
1 Deadlift (315/215)
10 Toe-to-Bar
15 Bar-Facing Burpee
Level II
AMRAP in 20 Minutes
1 Deadlift (225/155)
10 Toe-to-Anywhere
15 Bar-Facing Burpee
Level I
AMRAP in 20 Minutes
1 Deadlift (135/95)
10 Hanging Knee-Raise
10 Bar-Facing Burpee

Post loads and times to comments.

Saturday 170923 at Patriot

RX’d
In teams of four, with only 1 person working at a time, complete the following:

300 Kettlebell Swings (53/35)
250 Push Press (95/65 lbs)
200 Pull-Ups
150 Box Jump-Overs (24″/20″)
1600 Meter Medicine Ball Relay (20/14)

Level II
In teams of four, with only 1 person working at a time, complete the following:

250 Kettlebell Swings (53/35)
200 Push Press (75/55 lbs)
150 Pull-Ups
100 Box Jump-Overs (24″/20″)
1600 Meter Medicine Ball Relay (14/8)

Level I
In teams of four, with only 1 person working at a time, complete the following:

250 Kettlebell Swings (53/35)
200 Push Press (65/45 lbs)
150 Assisted Pull-Ups
100 Box Jump-Overs (20″/12″)
1600 Meter Medicine Ball Relay (14/8)

Friday 170922 at Patriot

RX’d
Every 8 minutes, for 40 minutes (5 sets) for times:

Row 500 Meters
Run 400 Meters
15 Burpee Box Jump-Overs (24″/20″)
15 Strict Handstand Push-Ups

Level II
Every 8 minutes, for 40 minutes (5 sets) for times:

Row 500 Meters
Run 400 Meters
10 Burpee Box Jump-Overs (24″/20″)
8 Strict Handstand Push-Ups

Level I
Every 8 minutes, for 40 minutes (5 sets) for times:

Row 400 Meters
Run 400 Meters
10 Burpee Box Jump-Overs (20″/12″)
15 Seated DB Press

Programming Notes:
This one is not only a test of endurance but also mental toughness. Focus only on the task at hand and being as efficient as possible with it. Use positive posture and self-talk and breathe. I suspect that many people will need to scale this so it doesn’t turn into a 40-minute AMRAP. You should get a minimum of 60 seconds rest each round so be thinking about scaling options like:

– reducing the meters/reps,

– eliminating one of the exercises,

– or even doing 6 minutes work w/ 2 minutes rest and go as far as you can each round, starting where you left off on the round before.

Friday 170922 – Metcon Only at Potomac

RX’d
5 Rounds for Reps
AMRAP in 3 Minutes
10 Front Squat (165/115)
10 Ring Dip
Max Calorie Row
*Rest 3 Minutes between rounds.
Level II
5 Rounds for Reps
AMRAP in 3 Minutes
10 Front Squat (125/05)
10 Assisted Ring Dip
Max Calorie Row
*Rest 3 Minutes between rounds.
Level I
5 Rounds for Reps
AMRAP in 3 Minutes
10 Front Squat (95/65)
10 [Assisted] Push-up
Max Calorie Row
*Rest 3 Minutes between rounds.

Post loads and times to comments.

Thursday 170921 at Patriot

RX’d

A.

Five sets of:
Back Squat x 2 reps
Rest 2-3 minutes

B.

Four sets for times of:
20 Wall Ball Shots (20/14 lbs to 10′)
10 Toes to Bar
5 Power Cleans (155/105 lbs)
Rest 2 minutes
Level II

A.

Five sets of:
Back Squat x 2 reps
Rest 2-3 minutes

B.

Four sets for times of:
20 Wall Ball Shots (20/14 lbs to 10′/9’)
10 Toes to Bar or Knees to Elbows
5 Power Cleans (135/85 lbs)
Rest 2 minutes
Level I

A.

Five sets of:
Back Squat x 2 reps
Rest 2-3 minutes

B.

Four sets for times of:
20 Wall Ball Shots (14/8 lbs to 10′/9’)
10 Knee Raises
5 Power Cleans (95/65 lbs)
Rest 2 minutes
Programming Notes:
All five sets are “working” sets and should start around 80% of your 1RM so spend a few sets warming up to that weight before hitting it big. During your 2-3 minutes rest, spend some time mobilizing your upper body and/or practicing your Toes to Bar for Part B. For more, go here.

Thursday 170921 at Potomac

RX’d
EMOTM for 15 Minutes
Min 1: 3-5 Bar Muscle-up
Min 2: 3-5 Seated Barbell Press (R)
Min 3: 3-5 Seated Barbell Press (L)
 
9 Rounds for Time For Time:
9 Medball Clean (20/14)
7 Medball Sit-up (20/14)
5 Burpee
1 Rope Climb (15’)

Level II
EMOTM for 15 Minutes
Min 1: 3-5 C2B Pull-up
Min 2: 3-5 Seated Barbell Press (R)
Min 3: 3-5 Seated Barbell Press (L)
 
9 Rounds For Time:
9 Medball Clean (20/14)
7 Medball Sit-up (20/14)
5 Burpee
1 Rope Climb (10’)

Level I
EMOTM for 15 Minutes
Min 1: 3-5 Assisted Pull-up + 3-5 Sit-up
Min 2: 3-5 Seated Barbell Press (R)
Min 3: 3-5 Seated Barbell Press (L)
 
For Time:
9 Medball Clean (14/8)
7 Medball Sit-up (14/8)
5 Burpee
2 Rope Pull-to-Stand

Post times to comments.

Wednesday 170920 at Potomac

RX’d
Hang Clean*
2-2-2-2
 
10-20-30-40-50-40-30-20-10 Double-under
*10 Russian Kettlebell Swing after each Round (70/53)
Level II
Hang Clean*
2-2-2-2
 
10-15-20-25-30-25-20-15-10 Double-under
*10 Russian Kettlebell Swing after each Round (53/35)

Level I
Hang Clean*
2-2-2-2
 
15-30-45-60-75-60-45-30-15 Single-under
*7 Russian Kettlebell Swing after each Round (53/35)

Post loads and times to comments.

Notes:
*Hang Clean anyhow: hang squat clean, hang power clean, hang muscle clean, hang split clean.

Wednesday 170920 at Patriot

RX’d

A.

Every 2 minutes, for 12 minutes (6 sets):
Shoulder Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 3 reps
*Set 5 – 2 reps
*Set 6 – 1 rep

B.

Every minute, on the minute, for 12 minutes:
Minutes 1-4 – Rowing x Max calories in 30 seconds
Minutes 5-8 – Strict Handstand Push-Ups x Max reps in 30 seconds
Minutes 9-12 – Burpees x Max reps in 30 seconds
Level II

A.

Every 2 minutes, for 12 minutes (6 sets):
Shoulder Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 3 reps
*Set 5 – 2 reps
*Set 6 – 1 rep

B.

Every minute, on the minute, for 12 minutes:
Minutes 1-4 – Rowing x Max calories in 30 seconds
Minutes 5-8 – Strict Handstand Push-Ups or Seated DB Press x Max reps in 30 seconds
Minutes 9-12 – Burpees x Max reps in 30 seconds
Level I

A.

Every 2 minutes, for 12 minutes (6 sets):
Shoulder Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 3 reps
*Set 5 – 2 reps
*Set 6 – 1 rep

B.

Every minute, on the minute, for 12 minutes:
Minutes 1-4 – Rowing x Max calories in 30 seconds
Minutes 5-8 – Seated DB Press x Max reps in 30 seconds
Minutes 9-12 – Burpees x Max reps in 30 seconds
Programming Notes:
Hope to see many of you riding this wave to a Shoulder Press PR after all the pressing we’ve been doing the past few months!

I know it’s tempting to skip your warm-up on Shoulder Press day but it is just as important to prepare for this lift as you would for any other. Check this out for ideas:

Do Not Skip Your Shoulder Warm-Up! Do This Instead

Besides the shoulder warm-up, do a couple warm-up sets of 3 reps to build to your first set of 3 in the wave. To decide where to start, let’s set some goals on where you want to end. We will call the last lift 100% (you put # there then do the math for the rest and depending on how the first wave feels).

3 – 80%
2- 85%
1- 90%
3- 85%
2- 90-95%
1- 100%

For more, go here.

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