#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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Wednesday 180523 at Potomac

RX’d
Power Clean 5x3x70%
 
AMRAP in 5 minutes
10 Russian Kettlebell Swing (70/53)
5 Handstand Push-up
 
Rest 2 Minutes
 
AMRAP in 5 Minutes
20 Double-under
7 Ring Dip
Level II
Power Clean 3-3-3-3-3-3-3-3
 
AMRAP in 5 minutes
10 Russian Kettlebell Swing (53/35)
5 Abmat Handstand Push-up
 
Rest 2 Minutes
 
AMRAP in 5 Minutes
10 Double-under
7 Assisted Ring Dip
Level I
Power Clean 3-3-3-3-3-3-3-3
 
AMRAP in 5 minutes
10 Russian Dumbbell Swing (40/20)
5 L-Sit DB Press
 
Rest 2 Minutes
 
AMRAP in 5 Minutes
30 Single-Under
7 Box Dip

Post times to comments.

Monday 180521 at Potomac

RX’d
Back Squat 3RM
 
AMRAP in 9 Minutes
5 Deadlift (205/145)
15/10 Calorie Row
10 Deadlift (205/145)
15/10 Calorie Row
15 Deadlift (205/145)
15/10 Calorie Row
20 Deadlift (205/145)
15/10 Calorie Row
25 Deadlift (205/145)
15/10 Calorie Row
30 Deadlift (205/145)
15/10 Calorie Row
… until time runs out
Level II
Back Squat 3RM
 
AMRAP in 9 Minutes
5 Deadlift (165/115)
15/10 Calorie Row
10 Deadlift (165/115)
15/10 Calorie Row
15 Deadlift (165/115)
15/10 Calorie Row
20 Deadlift (165/115)
15/10 Calorie Row
25 Deadlift (165/115)
15/10 Calorie Row
30 Deadlift (165/115)
15/10 Calorie Row
… until time runs out
Level I
Back Squat 3RM
 
AMRAP in 9 Minutes
5 Deadlift (135/85)
15/10 Calorie Row
10 Deadlift (135/85)
15/10 Calorie Row
15 Deadlift (135/85)
15/10 Calorie Row
20 Deadlift (135/85)
15/10 Calorie Row
25 Deadlift (135/85)
15/10 Calorie Row
30 Deadlift (135/85)
15/10 Calorie Row
… until time runs out

Post times to comments.

Sunday 180520 – “Strung Out” at Potomac

RX’d
For Time:
Run 1200m
9 Thruster (95/65)
9 Pull-up
Run 800m
15 Thruster (95/65)
15 Pull-up
Run 400m
21 Thruster (95/65)
21 Pull-up
Level II
For Time:
Run 1200m
9 Thruster (75/55)
9 Assisted Pull-up
Run 800m
15 Thruster (75/55)
15 Assisted Pull-up
Run 400m
21 Thruster (75/55)
21 Assisted Pull-up
Level I
For Time:
Run 800m
9 Thruster (65/45)
9 Assisted Pull-up
Run 600m
15 Thruster (65/45)
12 Assisted Pull-up
Run 300m
21 Thruster (65/45)
15 Assisted Pull-up

Post times to comments.

Saturday 180519 – Paul at Potomac

“Paul”

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

RX’d
5 Rounds for Time*:
50 Double-under
35 Knees-to-Elbow
10 Overhead Lunge (135/85)
Level II
5 Rounds for Time*:
25 Double-under
20 Knees-to-Elbow
10 Overhead Lunge (95/65)
Level I
5 Rounds for Time*:
:60 Double-under Practice
35 Hanging Knee-Raise
10 Overhead Lunge (75/55)

Post times to comments.

Notes:
*30:00 Time Cap

Thursday 180517 at Potomac

RX’d
4 Sets of
3:00 to Complete
10 Stand-and-hold from Lunge
10-14 Toe-to-Bar
40′ Camber Walk
 
For Time:
Run 1000m
30 Ring Dip
30 One-Arm* Dumbbell Clean-and-Jerk (55/40)
20 Ring Dip
20 One-Arm* Dumbbell Clean-and-Jerk (55/40)
Level II
4 Sets of
3:00 to Complete
10 Stand-and-hold from Lunge
10-14 Toe-to-Anywhere
40′ Camber Walk
 
For Time:
Run 1000m
30 Assisted Ring Dip
30 One-Arm* Dumbbell Clean-and-Jerk (45/30)
20 Assisted Ring Dip
20 One-Arm* Dumbbell Clean-and-Jerk (45/30)
Level I
4 Sets of
3:00 to Complete
10 Stand-and-hold from Lunge
10-14 Kip Swings
40′ Camber Walk
 
For Time:
Run 8000m
30 Dip on Box
30 One-Arm* Dumbbell Clean-and-Jerk (35/20)
20 Dip on Box
20 One-Arm* Dumbbell Clean-and-Jerk (35/20)

Post times to comments.

Notes:
*Alternate hands every 5 repetitions.

Tuesday 180515 – The Chief at Potomac

RX’d
Suspended Dumbbell Press
3-3-3-3-3
 
5 Rounds for Reps
AMRAP in 3 Minutes
3 Power Clean (135/95)
6 Push-up
9 Air Squat
Rest 1 Minute
Level II
Suspended Dumbbell Press
5-5-4-4-4-3-3-3-3-3
 
5 Rounds for Reps
AMRAP in 3 Minutes
3 Power Clean (95/65)
6 Push-up
9 Air Squat
Rest 1 Minute
Level I
Suspended Dumbbell Press
5-5-4-4-4-3-3-3-3-3
 
5 Rounds for Reps
AMRAP in 3 Minutes
3 Power Clean (75/55)
6 Assisted Push-up
9 Air Squat
Rest 1 Minute

Post total rounds plus reps to comments. Compare to 170809.

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