7/07/2018

Patriot CrossFit – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

30 AMRAP, partner WOD, alternating movements:

10 Calorie Bike

15 Calorie Row

20 Thrusters, 65/45lbs

25 Pushups

30 Double Unders

25 KB Swings, 50/35lbs

20 Alternating Pistols

15 Pullups

10 Hang Power Snatches, 65/45lbs

7/06/2018

Patriot CrossFit – WOD

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Strength

Sumo Deadlift (5-5-4-4-4-3-3-3)

Sumo Deadlift

60%+

Sumo Deadlift (5-5-4-4-4-3-3-3)

Sumo Deadlift

60%+

Metcon

Metcon (AMRAP – Rounds and Reps)

Open WOD 13.2

10 minutes AMRAP:

5 Shoulder to Overhead, 115/75lbs

10 Deadlifts, 115/75lbs

15 Box Jumps, 24/20

Sunday 180701 – Open Gym

Today is Open Gym at Potomac, but here’s a fun one for you to give a go:

2 Rounds for Time:
100 Double-under
10 Thruster (155/105)
     -Rest 5 Minutes-
3 Rounds for Time:
15 Burpee
15 Clean-and-Jerk (115/80)
     -Rest 5 Minutes-
4 Rounds for Time:
20 Front Squat (65/45)
20 Pull-up

This workout falls outside the scope of our normal programming, and is meant to be pretty brutal. It can easily become a partner workout, if that’s the kind of thing you’re into.

7/1/18

District CrossFit – WOD

Metcon (AMRAP – Reps)

Running Clock:

0:00-10:00

Max Unbroken Wall Ball Shots 20/14lbs

(25 DU every time you rest/break)

10:00-20:00

Max Cal Row

(10 Burpees over the rower every 20 Calories)

20:00-30:00

Max Box Jump Over 24/20″

(200m Run every 2 minutes)

6/23/18 week 2 of 5’s

District CrossFit – Olympic Lifting

1RM: Hang Snatch (Establish a 1RM from the knee.)

Then EMOM 1 rep at 75%+ for 8 minutes.

1RM: Hang Clean + Jerk (Establish a 1RM from the knee)

Then EMOM 1 rep at 75%+ for 8 minutes.

Front Squat

5 sets of 5 at 100%+ of 1RM Clean. 1 set every minute on the minute for 5 minutes.

6/30/18

District CrossFit – WOD

Metcon (Time)

PARTNER WOD:

Part 1:

1 Mile Run

Max Calorie Row

Rest 5 Minutes then…
Part 1= time-cals so if you complete your mile in 8 minutes and complete 180 calories your score will be 8- (180/60)= 5:00 total time.

Metcon (AMRAP – Rounds and Reps)

Partner Cindy: 20 Minute AMRAP

(Alternate each round)

5 Pull Ups

10 Push Ups

15 Air Squats

6.30.18

Potomac CrossFit – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 Minutes:

3 Strict Pull-up

6 Hand-Release Push-up

9 Wallball (20@10/14@9)

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