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 170909 – Antonik at Patriot

We’re so happy to be completing this by request from our very own PCF member BGen Roger B. Turner Jr. USMC. Roger is currently serving as a Commander of a Marine Task Force in Afghanistan and has requested CrossFit Inc to program this as an official Hero WOD. We’re proud to be the first box stateside to complete this in tribute. We send our love and prayers to Antonik’s family. 
RX’d

“Antonik”
10 rounds of:
7 power cleans (95/65)
7 front squats (95/65)
7 push press (95/65)
11 burpee over the bar
200 m run

Level II

“Antonik”
10 rounds of:
7 power cleans (75/55)
7 front squats (75/55)
7 push press (75/55)
11 burpee over the bar
200 m run

Level I

“Antonik”
10 rounds of:
7 power cleans (65/45)
7 front squats (65/45)
7 push press (65/45)
11 burpee over the bar
200 m run

Friday 170908 at Patriot

RX’d

A.

Take 15-20 minutes and build to today’s 1-RM Snatch

B.

Using ~75% of what you worked up to in part A, complete rounds of 12, 9 and 6 reps for time of:
 
Snatch
Strict Handstand Push-Ups
Level II

A.

Take 15-20 minutes and build to today’s 1-RM Snatch

B.

Using ~75% of what you worked up to in part A, complete rounds of 12, 9 and 6 reps for time of:
 
Snatch
Kipping Handstand Push-Ups
Level I

A.

Take 15-20 minutes and build to today’s 1-RM Snatch

B.

Using ~75% of what you worked up to in part A, complete rounds of 12, 9 and 6 reps for time of:
 
Snatch
Box or Pike Push Ups

Thursday 170907 at Patriot

RX’d

A.

Four sets of:
Shoulder Press x 2-3 reps
Rest 2 minutes
Pistols x 4-5 reps each leg @ 4111
Rest 2 minutes

 
B.

For time:
40/30 Calories of Rowing
100-Foot Dumbbell Overhead Walking Lunges (70/55)
Level II

A.

Four sets of:
Shoulder Press x 2-3 reps
Rest 2 minutes
Pistol Progression x 4-5 reps each leg @ 4111
Rest 2 minutes

B.

For time:
40/30 Calories of Rowing
100-Foot Dumbbell Overhead Walking Lunges (50/35)
Level I

A.

Four sets of:
Shoulder Press x 2-3 reps
Rest 2 minutes
Pistol Progression/Modification x 4-5 reps each leg @ 4111
Rest 2 minutes

B.

For time:
30/20 Calories of Rowing
100-Foot Dumbbell Overhead Walking Lunges (25/15)
Programming Notes:
This workout is inspired by the “Assault Lunge” event that teens and masters athletes will be completing on Friday of the 2017 CrossFit Games. Males from the ages of 16-49 used an 80 lb. dumbbell for their overhead lunges; females in those age ranges used a 55 lb. dumbbell. You’ll have a better understanding of how impressive these athletes are after completing this workout and then watching them do the same on Friday.

Wednesday 170906 at Patriot

RX’d

A.

Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 2 reps

*Sets 1-2 – 60-65% of 1-RM Power Clean
*Sets 3-4 – 70-75%
*Sets 5-6 – 80-85%
*Sets 7-10 – 90+%


B.

“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (135/95 lbs)
Ring Dips
Level II

A.

Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 2 reps

*Sets 1-2 – 60-65% of 1-RM Power Clean
*Sets 3-4 – 70-75%
*Sets 5-6 – 80-85%
*Sets 7-10 – 90+%


B.

“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (115/75 lbs)
Ring or Box Dips
Level I

A.

Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 2 reps

*Sets 1-2 – 60-65% of 1-RM Power Clean
*Sets 3-4 – 70-75%
*Sets 5-6 – 80-85%
*Sets 7-10 – 90+%


B.

“Elizabeth”
Complete rounds of 21, 15 and 9 reps for time of:
Power Clean (95/65 lbs)
Box Dips or Push Ups
Programming Notes:
Click here.

Tuesday 170905 at Patriot

RX’d

A.

Four sets of:
Alternating Reverse Lunge x 8-10 reps each leg @ 20X1
(perform these with a barbell in the front rack position)
Rest 60 seconds
(Weighted) Strict Pull-Ups x 8-10 reps
Rest 60 seconds

B.

Every minute, on the minute, for 10 minutes:
10 Thrusters (95/65 lbs)
5 Burpees
Level II

A.

Four sets of:
Alternating Reverse Lunge x 8-10 reps each leg @ 20X1
(perform these with a barbell in the front rack position)
Rest 60 seconds
Strict Pull-Ups x 8-10 reps
Rest 60 seconds

B.

Every minute, on the minute, for 10 minutes:
10 Thrusters (75/55 lbs)
5 Burpees
Level I

A.

Four sets of:
Alternating Reverse Lunge x 8-10 reps each leg @ 20X1
(perform these with a barbell in the front rack position)
Rest 60 seconds
Assisted Strict Pull-Ups x 8-10 reps
Rest 60 seconds

B.

Every minute, on the minute, for 10 minutes:
10 Thrusters (65/45 lbs)
5 Burpees
Programming Notes:
Click here.

Monday 170904 at Patriot

Happy Labor Day – No Classes at Patriot Today!
 
Please head to Potomac for a special, free benefit class for the victims of Hurricane Harvey at 9:00 am and 10:00 am.

Saturday 170902 at Patriot

RX’d

A.

In 5 minutes, complete the following:
Run 600 Meters
Row as many meters as possible.

Rest exactly 5 minutes, and then . . .


B.

Complete as many rounds and reps as possible in 5 minutes of:
5 Pull-Ups
15 Air Squats

Rest exactly 5 minutes, and then . . .


C.

In 5 minutes, complete the following:
Run 600 Meters
Row as many meters as possible.

Rest exactly 5 minutes, and then …


D.

Complete as many rounds and reps as possible in 5 minutes of:
10 Dumbbell Push Press (55/35 lbs)
10 Toes to Bar
Level II

A.

In 5 minutes, complete the following:
Run 600 Meters
Row as many meters as possible

Rest exactly 5 minutes, and then . . .


B.

Complete as many rounds and reps as possible in 5 minutes of:
5 Pull-Ups
15 Air Squats

Rest exactly 5 minutes, and then . . .


C.

In 5 minutes, complete the following:
Run 600 Meters
Row as many meters as possible.

Rest exactly 5 minutes, and then …


D.

Complete as many rounds and reps as possible in 5 minutes of:
10 Dumbbell Push Press (35/20 lbs)
10 Knees-To-Elbows
Level I

A.

In 5 minutes, complete the following:
Run 400 Meters
Row as many meters as possible

Rest exactly 5 minutes, and then . . .


B.

Complete as many rounds and reps as possible in 5 minutes of:
5 Assisted Pull-Ups
15 Air Squats

Rest exactly 5 minutes, and then . . .

C.
In 5 minutes, complete the following:
Run 400 Meters
Row as many meters as possible.

Rest exactly 5 minutes, and then …


D.

Complete as many rounds and reps as possible in 5 minutes of:
10 Dumbbell Push Press (25/15 lbs)
10 Hanging Knee Raises/V-Ups

Friday 170901 at Patriot

RX’d

A.

Three sets of:
Bulgarian Split Squats x 6-8 reps @ 31X1
Rest 90 seconds
Dumbbell External Rotations x 8-10 reps @ 2010
Rest 90 seconds


B.

Four rounds for time of:
Run 400 Meters
8 Ground to Overhead (135/95 lbs)
Level II

A.

Three sets of:
Bulgarian Split Squats x 6-8 reps @ 31X1
Rest 90 seconds
Dumbbell External Rotations x 8-10 reps @ 2010
Rest 90 seconds

B.

Four rounds for time of:
Run 400 Meters
8 Ground to Overhead (115/75 lbs)
Level I

A.

Three sets of:
Bulgarian Split Squats x 6-8 reps @ 31X1
Rest 90 seconds
Dumbbell External Rotations x 8-10 reps @ 2010
Rest 90 seconds

B.

Four rounds for time of:
Run 400 Meters
8 Ground to Overhead (95/65 lbs)
Programming Notes:
This should take 9-12 minutes for most athletes so please modify the reps, rounds or weight as needed to achieve this. Relax your faces, shoulders and breathing on the run. Reps of the GTO should be unbroken in the first round so pick a weight you can do this with. The reset will be in the hang position so you can touch and go off the ground. If you do rest, do so with good posture and positive self talk. No hands on knees, frowning or shaking the head no. Instead, tell yourself, “I am strong”, shake your head yes, calm your breathing and get your hands back on the bar as quickly as possible. For more, go here.

Thursday 170831 at Patriot

RX’d

A.

Five sets of:
Push Press x 5 reps
Rest 2-3 minutes

B.

For time:
15 Deadlifts (225/155 lb)
30 Wall Ball Shots (20/14 lbs)
12 Deadlifts
24 Wall Ball Shots
9 Deadlifts
18 Wall Ball Shots
Level II

A.

Five sets of:
Push Press x 5 reps
Rest 2-3 minutes

B.

For time:
15 Deadlifts (185/135 lb)
30 Wall Ball Shots (20/14 lbs)
12 Deadlifts
24 Wall Ball Shots
9 Deadlifts
18 Wall Ball Shots

Level I

A.

Five sets of:
Push Press x 5 reps
Rest 2-3 minutes

B.

For time:
15 Deadlifts (135/95 lb)
30 Wall Ball Shots (14/8 lbs)
12 Deadlifts
24 Wall Ball Shots
9 Deadlifts
18 Wall Ball Shots


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