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

Tuesday 171024 at Patriot

RX’d

A.

Four sets of:
Back Squat x 4-6 reps
Rest 3 minutes

B.

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Box Jump-Overs (24″/20″)
10 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
Level II

A.

Four sets of:
Back Squat x 4-6 reps
Rest 3 minutes

B.

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Box Jump-Overs (24″/20″)
10 Alternating Single-Arm Dumbbell Snatches (40/25 lbs)
Level I

A.

Four sets of:
Back Squat x 4-6 reps
Rest 3 minutes

B.

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Burpee Box Jump-Overs (20″/12″)
10 Alternating Single-Arm Dumbbell Snatches (30/15 lbs)
Programming Notes:
No tempo today which should feel pretty nice. Hopefully you feel strong after all the time under tension you put in the past couple weeks. As usual, these are working sets so please take a few warm-up sets to build closer to 70-75% of your 1RM for your first set. Make use of your 3-minute rest periods to hit any problem areas you have or do some gymnastics skill work – nothing too crazy though. For more, go here.

Monday 171023 at Patriot

RX’d

A.

Four sets of:
Shoulder Press x 5 reps
Rest 90 seconds
Toes to Bar x 10 reps
(use this as a skill session and try to establish good rhythm)
Rest 90 seconds


B.

“Fran”
21-15-9
Thrusters (95/65)
Pull Ups

Level II

A.

Four sets of:
Shoulder Press x 5 reps
Rest 90 seconds
Toes to Bar x 10 reps
(use this as a skill session and try to establish good rhythm)
Rest 90 seconds

B.

“Fran”
21-15-9
Thrusters (75/55)
Pull-Ups
Level I

A.

Four sets of:
Shoulder Press x 5 reps
Rest 90 seconds
Knee Raises or Knees to Elbow x 10 reps
Rest 90 seconds

B.

“Fran”
21-15-9
Thrusters (65/45)
Pull-Ups

Sunday 171022 at Patriot

RX’d
AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
55 Calorie Row
55 Handstand Push-ups
Level II
AMRAP 15:
45 Power Snatches (75/55)
45 Pull-Ups
45 Calorie Row
45 Handstand Push-ups
Level I
AMRAP 15:
45 Power Snatches (65/35)
45 Assisted Pull-Ups
45 Calorie Row
45 Push-ups
Programming Notes:
In this Open style chipper, we want athletes to choose a weight on the barbell that you cycle for 20+ repetitions when fresh. With the high rep count in today’s workout, focusing on quality of movement and having a planned break up strategy prevents burnout and gets athletes their best possible score. The descending rep scheme of 10-9-8-7-6-5-4-3-2-1 adds up to a total of 55. With one less repetition each set, it provides a nice mental break and allows athletes to easily transition to the next movement. What we want to avoid here is opening up with a huge set, only to be reduced to short sets with long breaks. 11 sets of 5 is also a popular rep scheme for this type of workout. Individual breakup strategy will be heavily dependent upon competence in each movement.

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.

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.

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.

Sunday 171015 at Patriot

Team Series 2017 Workout #2
RX’d
For time:
120 double-unders, each, relay
120 chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15 (95/65)
120 double-unders, each, relay
Level II
For time:
120 double-unders, each, relay
120 pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15 (75/55)
120 double-unders, each, relay
Level I
For time:
120 single-unders, each, relay
120 jumping chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15 (65/45)
120 single-unders, each, relay
Programming Notes:
This is one of eight workouts performed in the Team Series this year. You can partner up male/male, male/female or female/female. The time cap for this was 15 minutes, but for today make your time cap 30 minutes.
Bitnami