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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Saturday 180623 at Patriot

RX/Performance
Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:

3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Russian Kettlebell Swings (70/53)
15 Calories of Rowing

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

Level II
Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:

3 Handstand Push-Ups
6 Pull-Ups
9 Toes-to-Bar
12 Russian Kettlebell Swings (53/35)
15 Calories of Rowing

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

Level I/Fitness
Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:

3 Handstand Push-Ups
6 Pull-Ups or Ring Rows
9 Knees to Elbows or Hanging Leg Raises
12 Russian Kettlebell Swings
15 Calories of Rowing

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 knees to elbow, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Friday 180622 at Patriot

WOD

A.

“Fran Sandwich”
For time:

1000 Meter Row
immediately followed by…Rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs) (L2: 75/50) (L1: Dumbbells)
Pull-Ups (L2/L1: Assisted Pull Ups)

immediately followed by…
800 Meter Run


B.

Two sets of:
Bulgarian Split Squat x 20 reps @ 1010
(perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately)
Rest 60 seconds between legs, and 2-3 minutes between sets
NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Thursday 180621 at Patriot

WOD

A.

Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)
Station 2 – Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)
Station 3 – Barbell Glute Bridges x 6-8 reps @ 20X1
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

B.

Complete as many rounds and reps as possible in 12 minutes of:
20 Kettlebell Swings (70/53) (L2: 53/35)
20 Push-Ups
10 Toes to Bar (L2/L1: K2E or V-Ups)
NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Wednesday 180620 at Patriot

RX/Performance

A.

Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + CleanBuild over the course of the 10 sets to today’s heavy complex.

B.
Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 5 Hang Squat Cleans
Station 2 – 18/12 Calories of RowingPick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

Level II

A.

Every 2 minutes, for 20 minutes (10 sets):
Hang Clean + CleanBuild over the course of the 10 sets to today’s heavy complex.

B.
Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 5 Hang Squat Cleans
Station 2 – 15/9 Calories of RowingPick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

Level I/Fitness

A.

Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011
Station 2 – Alternating Cossack Squats x 12 reps @ 2111
Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds
Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)

B.

Every 90 seconds, for 15 minutes (5 sets of each):
Station 1 – 12 Alternating Reverse Lunges with Kettlebell Farmer’s Carry
Station 2 – 18/12 Calories of Rowing
NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Tuesday 180619 at Patriot

RX/Performance

A.

Six sets of:
Push Press x 2-3 reps
Rest 2 minutes

Build to today’s heavy 2-3 reps.


 
 
 
 
B.

Against a 4-minute running clock, complete as many reps as possible of:
400 Meter Run
50 Double-Unders
Max Reps of Push Press (115/75 lbs)

Rest 2 minutes between sets, and complete a total of three sets.

Level II

A.

Six sets of:
Push Press x 2-3 reps
Rest 2 minutes

Build to today’s heavy 2-3 reps.


 
 
 
 
B.

Against a 4-minute running clock, complete as many reps as possible of:
400 Meter Run
30 Double-Unders
Max Reps of Push Press (95/65 lbs)

Rest 2 minutes between sets, and complete a total of three sets.

Level I/Fitness

A.

Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Seesaw Press x 6-8 reps each arm @ 2111
Station 2 – Single Leg Hip Bridge x 6-8 reps each leg @ 3011
Station 3 – Hollow Body Roll to Superman x 8-10 rolls each way

B.

Against a 4-minute running clock, complete as many reps as possible of:
12/8 Calories of Assault Bike or Rowing
400 Meter Run
Max Reps of Dumbbell Push Press

Rest 2 minutes between sets, and complete a total of three sets.

NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Monday 180618 at Patriot

RX/Performance

A.

Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 2 reps

*Sets 1-4 – 2 reps @ 88-94%
*Set 5 – Max Reps @ 90%


 
 
 
B.

Three rounds for time of:
10 Chest-to-Bar Pull-Ups
15 Box Jump-Overs (24″/20″)
20 Wall Ball Shots (20/14 lbs)
Level II

A.

Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 2 reps

*Sets 1-4 – 2 reps @ 88-94%
*Set 5 – Max Reps @ 90%


 
 
 
B.

Three rounds for time of:
10 Pull-Ups
15 Box Jump-Overs (24″/20″)
20 Wall Ball Shots (16/8 lbs)
Level I/Fitness

A.

Four sets of:
Back Squat x 4-6 reps @ 32X1
Rest 60 seconds
Single-Arm Dumbbell Row x 6-8 reps each @ 21X0
Rest 60 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 60 seconds

B.

Three rounds for time of:
5 Dumbbell Box Step-Overs
10 Strict Pull-Ups
20 Wall Ball Shots
NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Sunday 180617 at Patriot Workouts

PATRIOT CLOSED DUE TO RENOVATION

 

Please Join Coach Amy at Washington & Lee High School at 9:30 AM for a special park WOD if you want to get your workout in! 

 

 

Saturday 180616 at Patriot

“Partners Nutts”
RX/Performance
For Time

In teams of 2:

400 meter Run (with 45/35 lb plate)
20 Handstand Push-Ups
30 Deadlifts (250/175 lb)
50 Box Jumps (30/24 in)
100 Pull-Ups
200 Partner Wall Ball Shots (20/14 lb)
400 Double-Unders
400 meter Run (with 45/35 lb plate)

Level II
For Time

In teams of 2:

400 meter Run (with 35/25 lb plate)
20 Box or Inverted Push-Ups
30 Deadlifts (185/125 lb)
50 Box Jumps (24/20 in)
100 Pull-Ups or Assisted Pull Ups
200 Partner Wall Ball Shots (16/8 lb)
200 Double-Unders or Jumping Lunges
400 meter Run (with 45/25 lb plate)
Level I/Fitness

For Time

In teams of 2:

400 M Run (w/ 25/15 lb plate)
40 Push-Ups
30 Deadlifts (135/95 lb)
50 Box Jumps or Step Ups (20/12 in)
100 Assisted Pull-Ups or Ring Rows
100 Wall Ball Shots (14/8 lb)
200 Single-Unders
400 meter Run (with 25/15 lb plate)

NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Friday 180615 at Patriot

RX/Performance

A.

Every 3 minutes, for 18 minutes (6 sets) of:
Front Squat x 4 reps

*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80% or more


 
 
 
B.

Complete rounds of 21, 15 and 9 reps for time of:

Hang Squat Cleans (115/75 lbs)
Bar-Facing Burpees Over the Barbell

Level II

A.

Every 3 minutes, for 18 minutes (6 sets) of:
Front Squat x 4 reps

*Sets 1-2 – 70-75%
*Sets 3-4 – 75-80%
*Sets 5-6 – 80% or more


 
 
 
B.

Complete rounds of 21, 15 and 9 reps for time of:

Hang Squat Cleans (85/65 lbs)
Bar-Facing Burpees Over the Barbell

Level I/Fitness

A.

Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Front Squat or Goblet Squat x 5 reps @ 32X1
Station 2 – Supinated-Grip Strict Pull-Ups x 5-6 reps @ 21X1
Station 3 – Reverse Snow Angels x 15 reps @ 2020
Station 4 – Hollow Rocks or Hollow Hold x 45 seconds

B.

Complete rounds of 21, 15 and 9 reps for time of:

Wall Ball Shots
Burpees

NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.

Thursday 180614 at Patriot

RX/Performance

A.

Every 3 minutes, for 18 minutes (two sets of each):

Station 1 – 3 Minutes of Legless Rope Climb Skill Practice
Station 2 – 3 Minutes of Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)
Station 3 – 3 Minutes of Muscle-Up Skill Practice
(pick a progression to work on the aspect of your muscle-up that needs the most work)


B.

Two sets for max reps:

3 Minutes of Rowing
2 Minutes of Kettlebell Swings (70/53)
3 Minutes of Rowing
2 Minutes of Ring Dips

Level II

A.

Every 3 minutes, for 18 minutes (two sets of each):

Station 1 – 3 Minutes of Rope Climb Skill Practice
Station 2 – 3 Minutes of Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)
Station 3 – 3 Minutes of Muscle-Up Skill Practice
(pick a progression to work on the aspect of your muscle-up that needs the most work)


B.

Two sets for max reps:

3 Minutes of Rowing
2 Minutes of Kettlebell Swings (53/35)
3 Minutes of Rowing
2 Minutes of Stationary Dips

Level I/Fitness

A.

Every 90 seconds, for 18 minutes (3 sets of each):

Minute 1 – Supine Ring Rows x 8 reps @ 2111
Minute 2 – Strict Toes to Bar x 6-8 reps @ 2110
Minute 3 – Handstand Hold x 45-60 second
Minute 4 – L-Sit (or L-Sit progression) x 45 seconds (accumulated)


 
 
 
 
 
 
B.

Two sets for max reps:

3 Minutes of Rowing
2 Minutes of Kettlebell Swings
3 Minutes of Rowing
2 Minutes of Stationary Dips

NEW: Come join our new Slack channel here and chat with coaches and members and hear about everything happening at PCF.
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