July @ PCF #SummerStrong
  • FREE! Olympic Lifting 101 Miniseries: starting July 24-August 4th at Patriot, T/Th at 7:30pm, Sat at 12:00pm, two week seminar included in your membership for first five members that sign up. Read more and sign up here.
  • FREE! CrossFit 201 Advanced Skills Miniseries: starting July 17th-July 28th, at Potomac, M/W/Th 6:45 pm, two week seminar included in your membership for first five members that sign up. Read more here and sign up here.
  • New Open Gym Time. We’ve converted the WOD class into Open Gym for 7:30 PMs on Mondays and Tuesdays at Patriot starting 7/16. WOD will still be posted and a Coach will be available, but feel free to come in and work on whatever you’d like.
  • PCF/DCF Go To The Nats ! July 21st, 4:30 tailgate at DCF, 7:30 game at the Nats Stadium. $15. Sign up here! 
  • Summer Strong Tank Tops are in! If you didn’t get the pre-order, come grab a new tank top at Patriot for $35, as we ordered a few extras.
  • WODIFY IS LIVE! Email lj @ pcf.fit if you were not able to log in.
  • PCF Slack Channel Join here! Read more here!
  • CrossFit Weightlifting Seminar: July 21 & 22 @ Patriot CrossFit! Join the CrossFit HQ Weightlifting Seminar staff for a two-day seminar on the snatch and clean-and-jerk. Click here to register!

Close

Saturday 171021 at Patriot

RX’d
Three sets for max reps of:
60 seconds of Wall Ball Shots (20/14)
60 seconds of Power Cleans (135/95 lbs)
60 seconds of Box Jump-Overs (24″/20″)
60 seconds of Push Press (95/65 lb.)
60 seconds of Row (for Cals)
Rest 60 seconds

Level II
Three sets for max reps of:
60 seconds of Wall Ball Shots (20/14)
60 seconds of Power Cleans (115/75 lbs)
60 seconds of Box Jump-Overs (24″/20″)
60 seconds of Push Press (75/55 lb.)
60 seconds of Row (for Cals)
Rest 60 seconds

Level I
Three sets for max reps of:
60 seconds of Wall Ball Shots (14/8)
60 seconds of Power Cleans (95/65 lbs)
60 seconds of Box Jump-Overs (20″/12″)
60 seconds of Push Press (65/45 lb.)
60 seconds of Row (for Cals)
Rest 60 seconds

Friday 171020 at Patriot

RX’d
Perform 4 sets against a 5-minute running clock, for max reps of:
Row 500 Meters
immediately followed by as many rounds and reps as possible of…
10 Kettlebell Swings (53/35)
10 Push-Ups
Rest 5 minutes between sets.

Level II
Perform 4 sets against a 5-minute running clock, for max reps of:
Row 500 Meters
immediately followed by as many rounds and reps as possible of…
8 Kettlebell Swings (53/35)
8 Push-Ups
Rest 5 minutes between sets.

Level I
Perform 4 sets against a 5-minute running clock, for max reps of:
Row 400 Meters
immediately followed by as many rounds and reps as possible of…
8 Kettlebell Swings (53/35)
8 Assisted Push-Ups
Rest 5 minutes between sets.

Programming Notes:
If you’re training with others, Partner A will race through 5 minutes, then rest while Partner B races through 5 minutes – alternating back and forth for 40 minutes until each partner has completed four sets.

Friday 171020 at Potomac

RX’d
Overhead Squat*
3-3-3
 
For Time:
25/20 Calorie Row, then
5 Rounds
10 Wallball (20@10/14@9)
10 Ring Dip, then
25/20 Calorie Row

Level II
Overhead Squat*
5-5-4-4-4-3-3-3
 
For Time:
25/20 Calorie Row, then
5 Rounds
10 Wallball (20@9/14@8)
10 Assisted Ring Dip, then
25/20 Calorie Row

Level I
Overhead Squat*
5-5-4-4-4-3-3-3
 
For Time:
20/15 Calorie Row, then
5 Rounds
10 Wallball (14@9/8@8)
10 [Assisted] Push-up, then
20/15 Calorie Row

Post loads and times to comments.

Notes:
*Attempt a new 3RM.

Thursday 171019 at Patriot

RX’d

A.

Three sets of:
Barbell Loaded Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 2 minutes
Weighted Pull-Up x 2-3 reps
Rest 2 minutes

B.

Three rounds for time of:
10 Thrusters (135/95 lbs)
20 Pull-Ups
400 Meter Run
Level II

A.

Three sets of:
Barbell Loaded Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 2 minutes
Pull-Up x 2-3 reps
Rest 2 minutes

B.

Three rounds for time of:
10 Thrusters (95/65 lbs)
15 Pull-Ups
400 Meter Run
Level I

A.

Three sets of:
Barbell Loaded Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Rest 2 minutes
Assisted Pull-Up x 4-6 reps
Rest 2 minutes

B.

Three rounds for time of:
10 Thrusters (75/45 lbs)
15 Assisted Pull-Ups
400 Meter Run
Programming Notes:
For notes on scaling options, go here.

Thursday 171019 at Potomac

RX’d
EMOM for 10 Minutes
ODD: 1 Legless Rope Climb (15’)
EVEN: 30 sec Handstand Hold

3 Rounds for Time:
20 Sumo Deadlift High-Pull (70/53)
15 Box Jump-Over (24/20)
45 Double-under

Level II
EMOM for 10 Minutes
ODD: 1 Rope Climb (15’)
EVEN: 30 sec Handstand Hold on Wall

3 Rounds for Time:
15 Sumo Deadlift High-Pull (70/53)
15 Box Jump-Over (20/16)
20 Double-under
Level I

EMOM for 10 Minutes
ODD: 1 Rope Climb Progress
EVEN: 30 sec Handstand Hold on Box

3 Rounds for Time:
20 Sumo Deadlift High-Pull (53/35)
15 Box Jump-Over (16/22)
20 Penguin Flap

Post loads and times to comments.

 

Wednesday 171018 at Potomac

The Big Clean Complex
RX’d
6 Rounds, for Load:
5:00 to Complete the Complex
High Hang Clean +
Hang Clean +
Clean +
Push Press +
High Hang Clean +
Hang Clean +
Clean +
Push Jerk +
High Hang Clean +
Hang Clean +
Clean +
Split Jerk
Level II
6 Rounds, for Load:
5:00 to Complete the Complex
High Hang Clean +
Hang Clean +
Clean +
Push Press +
High Hang Clean +
Hang Clean +
Clean +
Push Jerk +
High Hang Clean +
Hang Clean +
Clean +
Split Jerk
Level I
6 Rounds, for Load:
5:00 to Complete the Complex
Hang Power Clean +
Power Clean +
Front Squat +
Push Press +
Hang Power Clean +
Power Clean +
Front Squat +
Push Jerk +
Hang Power Clean +
Power Clean +
Front Squat +
Push Jerk


Post loads and times to comments

Notes:
Compare to 170426

Wednesday 171018 at Patriot

RX’d

A.

Push Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 2 reps
*Set 4 – 1 rep
*Set 5 – 1 rep
*Set 6 – 1 rep
Rest 2 minutes between sets and use that time to prep for the conditioning workout

B.

Three rounds for time of:
10 Deadlifts (275/185 lbs)
15 Ring Dips
30 Double-Unders
Level II

A.

Push Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 2 reps
*Set 4 – 1 rep
*Set 5 – 1 rep
*Set 6 – 1 rep
Rest 2 minutes between sets and use that time to prep for the conditioning workout

B.

Three rounds for time of:
10 Deadlifts (225/155 lbs)
10 Ring or Box Dips
15 Double-Unders
Level I

A.

Push Press
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 2 reps
*Set 4 – 1 rep
*Set 5 – 1 rep
*Set 6 – 1 rep
Rest 2 minutes between sets and use that time to prep for the conditioning workout

B.

Three rounds for time of:
10 Deadlifts (185/105 lbs)
15 Push Ups
30 Single-Unders

Tuesday 171017 at Patriot

RX’d

A.

Every 90 seconds, for 18 minutes (12 sets):
Hang Snatch x 1 rep

Build as you go, but make sure the focus is on proper technique and mechanics as you build.


B.

Every minute, on the minute, for 10 minutes, complete:
5 Burpee Box Jump-Overs (24″/20″)
5 Toes to Bar
Level II

A.

Every 90 seconds, for 18 minutes (12 sets):
Hang Snatch x 1 rep

Build as you go, but make sure the focus is on proper technique and mechanics as you build.


B.

Every minute, on the minute, for 10 minutes, complete:
3 Burpee Box Jump-Overs (24″/20″)
3 Toes to Bar
Level I

A.

Every 90 seconds, for 18 minutes (12 sets):
Hang Snatch x 1 rep

Build as you go, but make sure the focus is on proper technique and mechanics as you build.


B.

Every minute, on the minute, for 10 minutes, complete:
5 Burpee Box Jump-Overs (20″/12″)
5 Knee Raises
Programming Notes:
Start super light with these, probably around 45-50% for most and then work your way up over the 12 sets. At no point should you be missing due to the weight being too heavy or due to poor form. Keep it in a range where you can practice proper technique! Take it from the high hang or the mid-thigh depending on what you are working on – high hang if you are working on hitting extension and/or being super fast pulling under the bar and mid-thigh if you are working on your launch position. For more, go here.

Monday 171016 at Patriot

RX’d

A.

Three sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 90 seconds

B.

Four sets of 3-minute sprints of:
“Mary”
5 Strict Handstand Push-Ups
10 Alternating Pistols
15 Pull-Ups
Rest 90 seconds
Level II

A.

Three sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 90 seconds

B.

Four sets of 3-minute sprints of:
“Mary”
5 Handstand Push-Ups
10 Assisted Pistols
15 Pull-Ups
Rest 90 seconds
Level I

A.

Three sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 90 seconds

B.

Four sets of 3-minute sprints of:
“Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
Rest 90 seconds
Programming Notes:
Part A. – Tempo Squats again – we will probably see these for a few weeks since we are starting a new cycle and longer tempo = more time under tension = #gainz. So happily mind the tempo knowing those are coming. For Part B, Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed. For more, go here.
Bitnami