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!

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Tuesday 171128 at Patriot

RX’d

A.

Four sets of:
Bench Press or Floor Press x 6-8 reps @ 20X1
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

B.

Against a 3-minute running clock, perform the following:
Run 400 Meters
Max Burpees
Rest 3 minutes between sets, and complete a total of 3 sets. Please note burpees achieved in each set.
Level II

A.

Four sets of:
Bench Press or Floor Press x 6-8 reps @ 20X1
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

B.

Against a 3-minute running clock, perform the following:
Run 400 Meters
Max Burpees
Rest 3 minutes between sets, and complete a total of 3 sets. Please note burpees achieved in each set.
Level I

A.

Four sets of:
Bench Press or Floor Press x 6-8 reps @ 20X1
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 3010
Rest 45 seconds
Side Planks x 30-45 seconds each side
Rest 45 seconds

B.

Against a 3-minute running clock, perform the following:
Run 200 Meters
Max Burpees
Rest 3 minutes between sets, and complete a total of 3 sets. Please note burpees achieved in each set.

Monday 171127 at Patriot

RX’d

A.

Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 90 seconds
Dumbbell External Rotation x 10-12 reps each @ 2110
Rest 90 seconds
 
 

B.

Three rounds for time of:
20 Calories of Rowing
30 Wall Ball Shots (20/14 lbs)
Level II

A.

Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 90 seconds
Dumbbell External Rotation x 10-12 reps each @ 2110
Rest 90 seconds
 
 

B.

Three rounds for time of:
15 Calories of Rowing
25 Wall Ball Shots (20/14 lbs)
Level I

A.

Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Dumbbell External Rotation x 10-12 reps each arm @ 2110
Rest 60 seconds
Ring Rows x 8-10 reps @ 2111
Rest 60 seconds

B.

Three rounds for time of:
12 Calories of Rowing
25 Wall Ball Shots (14/8 lbs)

Sunday 171126 at Patriot

RX’d
5 RFT:
50 Double Unders
15 Ring Dips
3 Rope Climbs
Level II
5 RFT:
25 Double Unders
15 Box Dips
3 Rope Climbs
Level I
5 RFT:
50 Single Unders
15 Push Ups
5 Rope Climb Pull-To-Stands

Saturday 171125 at Patriot

RX’d

A.

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

Run 400 Meters or Row 500 Meters

5 Pull-Ups

10 Thrusters (75/55 lbs)

15 Kettlebell Swings (70/53)

 

Level II

A.

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

Run 400 Meters or Row 500 Meters

5 Pull-Ups

10 Thrusters (65/40 lbs)

15 Kettlebell Swings (53/35)

 

Level I

A.

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

Run 400 Meters or Row 400 Meters

5 Assisted Pull-Ups

10 Thrusters (45/25 lbs)

15 Kettlebell Swings (35/25)

Programming Notes:
Only one partner may be working on the triplet at a time, and the other partner will either be completing the run or row. Partners will switch tasks once the running/rowing partner returns.

Thursday 171123 at Patriot

“Turkey Tango”
RX’d
Complete two rounds with a partner:

50 burpee box jumps-overs (24/20)
50 Chest To Bar Pull-Ups
50 Front Squats (135/95)
50 HSPUs
50 Back Rack Lunges (135/95)
50 KB Swings (70/53)

You may split the reps however you like.

Level II
Complete two rounds with a partner:

50 burpee box jumps-overs (24/20)
50 Pull-Ups
50 Front Squats (95/65)
50 Push Ups
50 Back Rack Lunges (95/65)
50 KB Swings (53/35)

You may split the reps however you like.

Level I
Complete two rounds with a partner:

50 burpee box jumps-overs (20/12)
50 assisted pull-ups
50 Front Squats (75/40)
50 Seated DB Press
50 Back Rack Lunges (75/40)
50 KB Swings (53/35)

You may split the reps however you like.

Wednesday 171122 at Patriot

RX’d

A.

Five sets of:
Back Squat x 4-6 reps @ 30X1
Rest 3 minutes between sets and use that time to work shoulder mobility

B.

In teams of three, alternating complete rounds, complete five rounds each for time of:
5 Power Cleans (155/105 lbs)
5 Thrusters (155/105 lbs)
10 Box Jump-Overs (24″/20″)
Level II

A.

Five sets of:
Back Squat x 4-6 reps @ 30X1
Rest 3 minutes between sets and use that time to work shoulder mobility

B.

In teams of three, alternating complete rounds, complete five rounds each for time of:
5 Power Cleans (135/95 lbs)
5 Thrusters (135/95 lbs)
8 Box Jump-Overs (24″/20″)
Level I

A.

Five sets of:
Back Squat x 4-6 reps @ 30X1
Rest 3 minutes between sets and use that time to work shoulder mobility

B.

In teams of three, alternating complete rounds, complete five rounds each for time of:
5 Power Cleans (95/65 lbs)
5 Thrusters (95/65 lbs)
10 Box Jump-Overs (20″/12″)

Tuesday 171121 at Patriot

RX’d

A.

12 MIN EMOM
Take 12 minutes to practice two gymnastics skills of your choice*, one on the even and one on the odd minutes. Do enough reps each minute that you have :30-:45 recovery.

B.

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

A.

12 MIN EMOM
Take 12 minutes to practice two gymnastics skills of your choice*, one on the even and one on the odd minutes. Do enough reps each minute that you have :30-:45 recovery.

B.

Three rounds for time of:
800 Meter Run
15 Pull-Ups
10 Handstand Push-Ups (any variation)
Level I

A.

12 MIN EMOM
Take 12 minutes to practice two gymnastics skills of your choice*, one on the even and one on the odd minutes. Do enough reps each minute that you have :30-:45 recovery.

B.

Three rounds for time of:
500 Meter Run
15 Assisted Pull-Ups or Ring Rows
10 Push Ups
Programming Notes:
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, Rope Climbs etc…

Monday 171120 at Patriot

RX’d

A.

Take 15-20 minutes to work up to a heavy, but not necessarily 1-RM Snatch

B.

Every minute, on the minute, for 20 minutes, perform*:
3 Snatches
6 Burpees
Level II

A.

Take 15-20 minutes to work up to a heavy, but not necessarily 1-RM Snatch

B.

Every minute, on the minute, for 20 minutes, perform*:
3 Snatches
6 Burpees
Level I

A.

Take 15-20 minutes to work on technique work for the Snatch.
 

B.

Every minute, on the minute, for 20 minutes, perform*:
3 Hang Power Snatches
6 Burpees
Programming Notes:
*Score the total amount (in lbs) successfully snatched during the workout. You choose the weight you’d like to use. If you do not complete a set within the assigned 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped.

Sunday 171119 at Patriot

RX’d

A.

Bench Press or Floor Press
Set 1 – 5 reps @ 80% of 1-RM
Set 2 – 3 reps @ 85% of 1-RM
Set 3 – 3 reps @ 90% of 1-RM
Set 4 – 2 reps @ 95% of 1-RM
Set 5 – 2 reps @ 95% or more of 1-RM
 
Rest 3 minutes between sets and use that time to warm-up for the snatches in the conditioning portion.

B.

Three rounds for time of:
10 Hang Power Snatches (115/75)
15 Ring Dips
Level II

A.

Floor Press
Set 1 – 5 reps @ 80% of 1-RM
Set 2 – 3 reps @ 85% of 1-RM
Set 3 – 3 reps @ 90% of 1-RM
Set 4 – 2 reps @ 95% of 1-RM
Set 5 – 2 reps @ 95% or more of 1-RM
 
Rest 3 minutes between sets and use that time to warm-up for the snatches in the conditioning portion.


B.

Three rounds for time of:
10 Hang Power Snatches (95/65)
10 Ring Dips
Level I

A.

Barbell Floor Press or DB Floor Press
Set 1 – 5 reps @ 80% of 1-RM
Set 2 – 3 reps @ 85% of 1-RM
Set 3 – 3 reps @ 90% of 1-RM
Set 4 – 2 reps @ 95% of 1-RM
Set 5 – 2 reps @ 95% or more of 1-RM
Rest 3 minutes between sets and use that time to warm-up for the snatches in the conditioning portion.

B.

Three rounds for time of:
10 Hang Power Snatches (75/40)
15 Push Ups
Bitnami