#SummerStrong @ PCF

 

#SUMMERSTRONG @ PCF:  Check out everything we’ve got going on for Summer ’18

  • Monday 5/28: Potomac Closed | Head over to Patriot for Memorial Day Murph
  • Memorial Day Murph | Patriot CrossFit | Sign up for heats here:
    8:00am Heat | 8:30am Heat | 9:00am Heat |  9:30am Heat | 10:00am Heat | 10:30am Heat
  • Post Murph Get Together @ Thirsty Bernies: 12-4 PM Private Party They’re opening up 12-4 just for us for a private party. Bring your friends and family! If you plan on attending, we’ll need a final count, so let us know here.  
  • NEW! PCF Slack Channel Join here! Read more here!
  • NEW! PCF #SummerStrong Tank Tops Order Here by 5/15!
  • NEW! Open GYM: Sundays 9:30 @ Potomac / Sundays 10:30 @ Patriot
  • NEW! SWEATCON Class: CrossFit-style, cardio-based class designed to make you sweat!
    • POTOMAC: Tues 1845 | Thurs 0645 | Sat 0930
    • PATRIOT: Weds 0930 | Thurs 1830 | Fri 1530 | Sun 0930 & 1700
  • NEW! MESS Movement Efficiency Seminar Series: w/ Coach Colin starting 5/16 at 1845 | $199 for six sessions
  • NEW! 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!
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Sunday 180513 at Patriot

RX/Performance

A.

AMRAP 20:
50 kb swings 70/53,
100 double unders,
50 hollow rocks,
100 double unders,
50 bodyweight lunges,
100 double unders,
50 abmat sit ups,
100 double unders
Level II

A.

AMRAP 20:
50 kb swings 53/35,
50 double unders,
50 hollow rocks,
50 double unders,
50 bodyweight lunges,
50 double unders,
50 abmat sit ups,
50 double unders
Level I/Fitness

A.

AMRAP 20:
50 kb swings,
100 single unders,
50 V-Ups,
100 single unders,
50 bodyweight lunges,
100 single unders,
50 abmat sit ups,
100 single unders
NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Saturday 180512 at Patriot

RX/Performance

A.

In teams of four, complete three rounds each of:
Row 500 Meters or Run 400 Meters
30 Thrusters (75/55 lbs)
20 Pull-Ups
Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.

Level II

A.

In teams of four, complete three rounds each of:
Row 500 Meters or Run 400 Meters
30 Thrusters (45/40 lbs)
20 Pull-Ups
Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.

Level I/Fitness

A.

In teams of four, complete three rounds each of:
Row 500 Meters or Run 400 Meters
30 DB Thrusters
20 Ring Rows
Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.
NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Friday 180511 at Patriot

RX/Performance

A.

Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Strict Handstand Push-Ups x Max Reps in 60 seconds

B.

Against a 2-minute running clock, complete as many rounds and reps as possible of:
5 Power Snatches (115/75 lbs)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
Level II

A.

Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps in 60 seconds
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps in 60 seconds

B.

Against a 2-minute running clock, complete as many rounds and reps as possible of:
5 Power Snatches (95/65 lbs)
10 Push Press (95/65 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.
Level I/Fitness

A.

Three sets of:
Death March x 16-20 steps @ 2011
Rest 45 seconds
Tempo Push-Ups x 15 reps @ 1111
Rest 45 seconds
Alternating Reverse Lunges with DBs x 20 reps @ 1010
Rest 90 seconds
 
 
 
 

B.

Four sets of:
30 seconds of Kettlebell Swings
30 seconds of Rest
30 seconds of Dumbbell Push Press
30 seconds of Rest
30 seconds of Anchored Sit-Ups
30 seconds of Rest
30 seconds of Wall Sits
30 seconds of Rest
NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Thursday 180510 at Patriot

RX/Performance

A.

Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 4-8 Ring Muscle-Ups
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
 
 

B.

Two sets for times of:
30/25 Calories of Row
20 Burpee Box Jump-Overs (30″/24″)
Rest 6 minutes

You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

Level II

A.

Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – 2-4 Ring Muscle-Ups or Muscle Up Practice
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit on Box x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.

Two sets for times of:
30/25 Calories of Row
20 Burpee Box Jump-Overs (24″/20″)
Rest 6 minutes

You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

Level I/Fitness

A.

Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold x 60 seconds
Station 3 – Hollow Hold x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
 
 
 
 

B.

Three rounds of:
Row 500/400 Meters
20 Push-Ups
30-second Side Plank (Left)
30-second Side Plank (Right)
NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Wednesday 180509 at Patriot

RX/Performance

A.

Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 4 reps*Sets 1-4 – 4 reps @ 78-85%
*Set 5 – Max Reps @ 82-85%


B.

Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-Ups
10 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
20 Wall Ball Shots (20/14 lbs)

Level II

A.

Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 4 reps*Sets 1-4 – 4 reps @ 78-85%
*Set 5 – Max Reps @ 82-85%


B.

Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-Ups
10 Alternating Single-Arm Dumbbell Snatches (40/25 lbs)
20 Wall Ball Shots (20/14 lbs)

Level I/Fitness

A.

Three sets of:
Back Squat x 4-6 reps @ 3011
Rest 45 seconds
Walking Lunges with Dumbbells x 20 steps @ 1010
Rest 45 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 45 seconds

B.

Complete as many rounds and reps as possible in 10 minutes of:
5 Strict or Assisted Pull-Ups
10 Kettlebell Swings
20 Air Squats

Tuesday 180508 at Patriot

RX/Performance

A.

Five sets of:
Bench or Floor Press x 2-4 reps @ 20X1
Rest 90 seconds
Barbelll Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds
 
 
 

B.

Three rounds for time of:
400 Meter Run
20 Toes to Bar
20 Ring Dips
Level II

A.

Five sets of:
Bench or Floor Press x 2-4 reps @ 20X1
Rest 90 seconds
Barbelll Roll-Outs x 6-8 reps @ 3020
Rest 90 seconds
 
 
 

B.

Three rounds for time of:
400 Meter Run
20 Toes to Bar or Knees To Elbow
20 Box Dips
Level I/Fitness

A.

Four sets of:
Dumbbell Press x 6-8 reps @ 2110
Rest 45 seconds
Single-Leg Hip Bridge x 6-8 reps each leg @ 3011
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 100′ each arm
Rest 45 seconds

B.

Three rounds for time of:
400 Meter Run
30 V-Ups or 20 Hanging Knee Raises
20 Box Dips

Monday 180507 at Patriot

RX/Performance

A.

Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk

Build over the course of the 8 sets to today’s heavy.

 
 
 

B.

“Grace”
For time:
30 Ground to Overhead (135/95 lbs)
Level II

A.

Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk

Build over the course of the 8 sets to today’s heavy.

 
 
 

B.

“Grace”
For time:
30 Ground to Overhead (115/75 lbs)
Level I/Fitness

A.

Three sets of:
Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111
Rest 45 seconds
Bulgarian Goat Bag Swings x 12 reps @ 3011
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds

B.

For time:
500 Meter Row
50 Kettlebell Swings (53/35)

Sunday 180506 at Patriot

RX/Performance
AMRAP 30:
60 Walking Lunges
50 Cal Row
40 Wall Ball Sit Ups (20/14)
30 Toes to Bar
20 Cleans 135/95
10 Ring Muscle Ups
Level II
AMRAP 30:
60 Walking Lunges
50 Cal Row
40 Wall Ball Sit Ups (20/14)
30 Toes to Bar or Knee to Elbow
20 Cleans 115/75
10 Ring Pull Ups
Level I/Fitness
AMRAP 30:
60 Walking Lunges
50 Cal Row
40 Wall Ball Sit Ups (14/8)
30 V-Ups
20 DB Hang Power Cleans
10 Ring Rows

Saturday 180505 at Patriot

RX/Performance

A.

In teams of four, complete as many rounds as possible in 24 minutes of:
20 Burpees
20 Wall Ball Shots (20/14)
20 Anchored Sit-Ups
Rest Station


Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes. The teammate at the rest station must hold two dumbbells, your choice of weight, fully extended overhead.

Level II

A.

In teams of four, complete as many rounds as possible in 24 minutes of:
20 Burpees
20 Wall Ball Shots (20/14)
20 Anchored Sit-Ups
Rest Station


Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes. The teammate at the rest station must hold two dumbbells, your choice of weight, fully extended overhead.

Level I/Fitness

A.

In teams of four, complete as many rounds as possible in 24 minutes of:
15 Burpees
15 Wall Ball Shots (14/8)
15 Anchored Sit-Ups
Rest Station


Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes. The teammate at the rest station must hold two dumbbells, your choice of weight, fully extended overhead.

Programming Notes:
It’s gonna be May!

Friday 180504 at Patriot

RX/Performance

A.

Weighted Pull-Ups
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM
 
 

B.

Three rounds for time of:
400 Meter Run
20 Pull-Ups
10 Strict Handstand Push-Ups
Level II

A.

Weighted Pull-Ups
*Set 1 – 3 reps
*Set 2 – 2 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM
 
 

B.

Three rounds for time of:
400 Meter Run
15 Pull-Ups or Assisted Pull Ups
5 Strict Handstand Push-Ups or 10 Kipping
Level I/Fitness

A.

Three sets of:
Strict Pull-Ups x 4-6 reps @ 3111
Rest 60 seconds
Goblet Squats x 6-8 reps @ 31X1
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B.

Three rounds for time of:
400 Meter Run
10 Assisted Pull-Ups
10 Inverted Box Push Ups or Push Ups
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