Wednesday 180912 at Patriot

Patriot CrossFit – WOD


30 Muscle-Ups (Time)

30 muscle-ups for time
*10 minute CAP

*score is reps if not completed under the cap

*if muscle ups are not in the cards today complete the following within the 10 minutes:

50 Dips

50 Ring Rows


Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here

Tuesday 180911 at Potomac


Hotshots 19
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
Nineteen City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire in Arizona’s history.

Monday 180910 at Potomac


Isabel (Time)
For Time: 30 Snatches, 135#/95#

Gymnastics/Skill Work

EMOTM for 21 Minutes
Min 1: Bottom-Up Front Squat, 3-5 Reps
Min 2: Pistol, 3-5/leg
Min 3: 5-7 Toe-to-Bar

Monday 180910 at Patriot


Weighted Pull-ups (10-10-10-10-10)
*alternate grip each set between chin up and pull up

*15 V Ups + :30 second plank after each set

Metcon (AMRAP – Reps)

5 Rounds:
1:00 KB Swings 70/53#
1:00 Jumping Lunges
1:00 Cal Bike
1:00 Rest

Sunday 180909 at Potomac

Potomac CrossFit – WOD


CrossFit Linchpin Test 11 (Time)

For Time:

7 Squat Snatch (155/105)

11 Ring Muscle-up

100 Double-under

11 Ring Muscle-up

7 Squat Snatch (155/105)
If you complete the Sunday Smash, it may interfere with regular PCF Programming. These workouts are designed for experienced CrossFitters; more is not always better, better is better. Scale as needed.

Friday 180907 at Potomac


Good Morning (5×5)

Metcon (AMRAP – Reps)

4 Rounds for Reps
In 5 Minutes
Run 400m then AMRAP
15 Hang Power Snatch, 75/55
15 Medball Sit-up