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 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 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.

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.

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.

Tuesday 170919 at Patriot

RX’d

A.

Five sets of:
Deadlift x 5-7 reps
Rest 20 seconds
Kettlebell Swings (70/53) x 20 reps
Rest 20 seconds
Push-Ups x 15-20 reps
Rest 3 minutes

B.

For time:
Row 2000 Meters
Level II

A.

Five sets of:
Deadlift x 5-7 reps
Rest 20 seconds
Kettlebell Swings (53/35) x 20 reps
Rest 20 seconds
Push-Ups x 15-20 reps
Rest 3 minutes

B.

For time:
Row 2000 Meters
Level I

A.

Five sets of:
Deadlift x 5-7 reps
Rest 20 seconds
Kettlebell Swings (53/35) x 20 reps
Rest 20 seconds
Push-Ups x 15-20 reps
Rest 3 minutes

B.

For time:
Row 2000 Meters
Programming Notes:
The most feared workout on the erg – the 2k test. The 2000M is arguably the most prestigious distance in rowing. It has been raced as an Olympic distance on the water since 1912 and at the World Indoor Rowing Championships since 1996. This distance will test your body and mind equally, spanning over all dominant energy systems no matter who you are. You may race against other athletes and the clock, but ultimately during this distance your main challenger is yourself. Current Indoor World Record for the 2k = 5:36.6 (1:24.1 average for the 500m split). For tips and more info, go here.

Monday 170918 at Patriot

RX’d

A.

Four sets of:
Hang Snatch x 2.2
(rest 10 seconds between doubles)
Rest 2-3 minutes

B.

Complete as many rounds and reps as possible in 6 minutes of:
6 Thrusters (115/75 lbs)
9 Pull-Ups
12 Box Jumps (30″/24″)
Level II

A.

Four sets of:
Hang Snatch x 2.2
(rest 10 seconds between doubles)
Rest 2-3 minutes

B.

Complete as many rounds and reps as possible in 6 minutes of:
6 Thrusters (95/65 lbs)
9 Pull-Ups
12 Box Jumps (24″/20″)
Level I

A.

Four sets of:
Hang Snatch x 2.2
(rest 10 seconds between doubles)
Rest 2-3 minutes

B.

Complete as many rounds and reps as possible in 6 minutes of:
6 Thrusters (75/55 lbs)
9 Assisted Pull-Ups
12 Box Jumps (20″/12″)
Programming Notes:
Lots of clusters lately – this time double-doubles! So, two from the hang, drop the bar, rest 10 seconds, 2 more from the hang. Since it doesn’t specify high hang or above the knee, your choice today based on your needs. If you are working on your launch position then take it from above the knee. If you are working on hitting extension or brushing the hips then take it from the high hang.

: :

Sunday 170917 at Patriot

“Weston”

U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan.

He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.

RX’d
5 Rounds For Time
1000 meter Row
200 meter Farmer Carry (45/30 lb dumbbells or 53 lb kettlebells)
50 meter Waiter Walk, Right Arm (45/30 lb dumbbell)
50 meter Waiter Walk, Left Arm (45/30 lb dumbbell)
Level II
5 Rounds For Time
800 meter Row
200 meter Farmer Carry (30/25 lb dumbbells)
50 meter Waiter Walk, Right Arm (30/25 lb dumbbell)
50 meter Waiter Walk, Left Arm (30/25 dumbbell)
Level I
5 Rounds For Time
600 meter Row
200 meter Farmer Carry (25/15 lb dumbbells)
50 meter Waiter Walk, Right Arm (25/15 lb dumbbell)
50 meter Waiter Walk, Left Arm (25/15 dumbbell)
Programming Notes:
“Weston” Hero WOD

Saturday 170916 at Patriot

RX’d

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (225/155 lbs)
8 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

8 Burpee Box Jump-Overs (24″/20″)
8 Ring Dips

Rest 4 minutes, and then…

8 Ground to Overhead (135/95 lbs)
8 Toes to Bar

Level II

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (205/135 lbs)
8 Pull-Ups

Rest 4 minutes, and then…

8 Burpee Box Jump-Overs (24″/20″)
8 Ring or Box Dips

Rest 4 minutes, and then…

8 Ground to Overhead (95/65 lbs)
8 Knees to Elbows

Level I

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (135/95 lbs)
8 Assisted Pull Ups

Rest 4 minutes, and then…

8 Burpee Box Jump-Overs (20″/12″)
8 Box Dips or Push Ups

Rest 4 minutes, and then…

8 Ground to Overhead (75/55 lbs)
8 Knee Raises

Friday 170915 at Patriot

RX’d

A.

Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Single-Arm Dumbbell or Kettlebell Row x 10-12 reps each arm @ 21X0
Rest 60 seconds

B.

For time:
400 Meter Run
50 Wall Ball Shots (20/14)
40 Box Jumps or Step-Ups (30/24)
30 Dumbbell Shoulder to Overhead (50/35)
20 Toes to Bar
400 Meter Run
Level II

A.

Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Single-Arm Dumbbell or Kettlebell Row x 10-12 reps each arm @ 21X0
Rest 60 seconds

B.

For time:
400 Meter Run
50 Wall Ball Shots (20/14)
40 Box Jumps or Step-Ups (24/20)
30 Dumbbell Shoulder to Overhead (40/25)
20 Knees to Elbows
400 Meter Run
Level I

A.

Three sets of:
Dumbbell Walking Lunges x 20 steps
Rest 60 seconds
Single-Arm Dumbbell or Kettlebell Row x 10-12 reps each arm @ 21X0
Rest 60 seconds

B.

For time:
400 Meter Run
50 Wall Ball Shots (14/8)
40 Step-Ups (20/12)
30 Dumbbell Shoulder to Overhead (25/15)
20 Knees Raises
400 Meter Run
Programming Notes:
Walking Lunges are the Key to the Universe! Go as heavy as possible. Weight is prescribed to be held in the farmer carry position but you can challenge yourself with other ways like overhead holds, front rack, sandbag, etc. For the single-arm rowing, be mindful of not letting your upper trap take over. Pull the weight toward your hip and set the shoulder blade tight throughout the entire movement. For more, go here.
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