Mobility & Mimosas, Dec Throwdown + Thanksgiving
  • Struggling with keeping barbells stable overhead, or reaching depth in your squat? Join Coach Tyler on 11/19 at 10:30am at Potomac for Mobility and Mimosas. Mobilize, stabilize, and enjoy some refreshing mimosas. $10 to join the fun! Click here to sign up!
  • Holiday Throwdown:  Our Holiday Throwdown will happen 12/8 at 6:30 at Potomac and will feature 3 person teams. You can be all guys, all girls or mixed-gender. We will have RX, Mixed and Scaled divisions. Sign up now by going here. We’ll celebrate after with some festive drinks!
  • Here’s our Thanksgiving Schedule for both locations.
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Friday 171117 at Patriot

RX’d
In five minutes, complete the following:
Row 500 Meters
Run 400 Meters
Double-Unders x Max Reps
Rest exactly five minutes.

Perform a total of four sets (35 minutes, 2000M row, 1600M run & a LOT of DUs).

Level II
In five minutes, complete the following:
Row 500 Meters
Run 400 Meters
Double-Unders x Max Reps
Rest exactly five minutes.

Perform a total of four sets (35 minutes, 2000M row, 1600M run & a LOT of DUs).

Level I
In five minutes, complete the following:
Row 400 Meters
Run 400 Meters
Single-Unders x Max Reps
Rest exactly five minutes.

Perform a total of four sets (35 minutes, 1600M row, 1600M run & a LOT of SUs).

Thursday 171116 at Patriot

RX’d
Every 2 minutes, for 40 minutes (5 sets of each):
 
Station 1 – Deadlift x 4-6 reps @ 21X1
Station 2 – Push-Ups x Max Reps in 60 seconds
Station 3 – Alternating Reverse Lunges with DBs x 20 reps @ 2010
Station 4 – Overhead Press with DBs x 8-10 reps @ 2010

Level II
Every 2 minutes, for 40 minutes (5 sets of each):
 
Station 1 – Deadlift x 4-6 reps @ 21X1
Station 2 – Push-Ups x Max Reps in 60 seconds
Station 3 – Alternating Reverse Lunges with DBs x 20 reps @ 2010
Station 4 – Overhead Press with DBs x 8-10 reps @ 2010

Level I
Every 2 minutes, for 40 minutes (5 sets of each):
 
Station 1 – Deadlift x 4-6 reps @ 21X1
Station 2 – Push-Ups x Max Reps in 60 seconds
Station 3 – Alternating Reverse Lunges with DBs x 20 reps @ 2010
Station 4 – Overhead Press with DBs x 8-10 reps @ 2010

Programming Notes:
Please, please do not review this workout and wonder why there is no “conditioning” portion until you have completed the workout as prescribed, resting only exactly 90 seconds between each movement. Oh yeah, and you also must increase the weight used for a movement if you are able to achieve the high end of the rep range. Cool? Have fun.

Wednesday 171115 at Patriot

RX’d

A.

In six attempts or less, find your 1-RM Weighted Pull-Up
 
Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling.
 
 
 
 

B.

Complete as many rounds and reps as possible in 10 minutes of:
200 M Run
Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)
Level II

A.

Three sets of:
Pull-Ups x 3-5 reps @ 51X1 (controlled negatives, with weight)
Rest 60 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Jump Rope Technique Practice x 45-60 seconds
Rest 60 seconds

B.

Complete as many rounds and reps as possible in 10 minutes of:
200 M Run
Pull-Up Complex (2 Strict + 3 Chest-to-Bar + 4 Kipping)
Level I

A.

Three sets of:
Pull-Ups x 3-5 reps @ 51X1 (controlled negatives, with weight)
Rest 60 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Jump Rope Technique Practice x 45-60 seconds
Rest 60 seconds

B.

Complete as many rounds and reps as possible in 10 minutes of:
200 M Run
Pull-Up Complex (6 Ring Rows + 6 Jumping Pull Ups)

Tuesday 171114 at Patriot

RX’d

A.

Take 15-20 minutes to build to a 1-RM Clean & Jerk

B.

Five rounds for time of:
5 Shoulder to Overhead (135/95 lbs)
10 Toes to Bar
20 Double-Unders
Level II

A.

Take 15-20 minutes to build to a 1-RM Clean & Jerk

B.

Five rounds for time of:
5 Shoulder to Overhead (115/80 lbs)
10 Toes to Bar or Knees To Elbow
20 Double-Unders
Level I

A.

Take 15-20 minutes to build to a 1-RM Clean & Jerk

B.

Five rounds for time of:
5 Shoulder to Overhead (95/65 lbs)
10 Knee Raises
20 Single Unders

Monday 171113 at Patriot

RX’d

A.

Four sets of:
Front Squat x 4-6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 3-5 seconds between each jump – step down after each jump)
Rest 2 minutes

B.

Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings (70/53)
Rest 2 minutes
Level II

A.

Four sets of:
Front Squat x 4-6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 3-5 seconds between each jump – step down after each jump)
Rest 2 minutes

B.

Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings (53/35)
Rest 2 minutes
Level I

A.

Four sets of:
Front Squat x 4-6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 3-5 seconds between each jump – step down after each jump)
Rest 2 minutes

B.

Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings (53/35)
Rest 2 minutes

Sunday 171112 at Patriot

RX’d
4 RFT:
5 Bar Muscle Up
15 Power Snatch 95/65
30 Double Unders
200m run

Level II
4 RFT:
3 Bar Muscle Up
15 Power Snatch 75/55
30 Double Unders
200m run

Level I
4 RFT:
5 Burpee Pull Up
15 Power Snatch 65/35
30 Single Unders
200m run

Programming Notes:
Use this an opportunity to work through some bar muscle up progressions.

Saturday 171111 at Patriot

RX’d
“Hildy”
For Time:
100 calorie Row
75 Thrusters (45/35 lb barbell)
50 Pull-Ups
75 Wall Ball Shots (20/14 lb)
100 calorie Row

*With a 20/14 lb weight vest

Level II
“Hildy”
For Time:
100 calorie Row
75 Thrusters (45/35 lb barbell)
50 Pull-Ups
75 Wall Ball Shots (20/14 lb)
100 calorie Row
Level I
“Hildy”
For Time:
75 calorie Row
50 Thrusters (35/15)
30 Assisted Pull-Ups
50 Wall Ball Shots (14/8)
75 calorie Row
Programming Notes:
In observance of Veterans Day. Thank you to all our members at PCF, past and present, who serve in the Armed Forces.

“US Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death. She is survived by her husband, Chase Clayton.

The “Hildy” Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, May 29, 2016 (160529).”

Friday 171110 at Patriot

RX’d

A.

Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes

B.

Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell
Level II

A.

Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes

B.

Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (75/55 lbs)
10 Alternating Overhead Reverse Lunges (75/55 lbs)
10 Burpees Over the Barbell
Level I

A.

Four sets of:
Single Arm Overhead Press x 8-10 reps each arm
Rest 2-3 minutes

B.

Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (65/35 lbs)
10 Alternating Overhead Reverse Lunges (65/35 lbs)
10 Burpees Over the Barbell

Thursday 171109 at Patriot

RX’d

A.

Take 15-20 minutes to build to a heavy-ish 3-rep Deadlift

B.

Five rounds for time of:
10 Deadlifts (225/155 lbs)
15 Toes to Bar
200-Meter Run
Level II

A.

Take 15-20 minutes to build to a heavy-ish 3-rep Deadlift

B.

Five rounds for time of:
10 Deadlifts (185/135 lbs)
15 Toes to Bar or Knees to Elbows
200-Meter Run
Level I

A.

Take 15-20 minutes to build to a heavy-ish 3-rep Deadlift

B.

Five rounds for time of:
10 Deadlifts (135/95 lbs)
15 Knee Raises
200-Meter Run

Wednesday 171108 at Patriot

RX’d
In teams of three, complete 5 sets each of*:
500 Meter Row
15 Burpee Box Jump-Overs (24″/20″)
10 Overhead Squats (115/75 lbs)
Level II
In teams of three, complete 5 sets each of*:
500 Meter Row
10 Burpee Box Jump-Overs (24″/20″)
10 Overhead Squats (95/65 lbs)
Level I
In teams of three, complete 5 sets each of*:
400 Meter Row
10 Burpee Box Jump-Overs (20″/12″)
10 Overhead Squats (65/45 lbs)
Programming Notes:
*Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task. Based on mobility and flexibility, feel free to sub out OHS for front squats using the same or slightly heavier weight.
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