Focus + The Open
  • Free Mobility Workshop with Dr. Kyle Paxton | Next Weds 1/24 7:30 PM @ PatriotKineticFlow is a class-based system that is designed to help the body recover and heal causing you to perform better. The class in instructed by a doctor of physical therapy, who ensures proper movement. We combine breathing exercises, reflexive resets, kinetic stretching, and integrated movements. This combination will allow the body to globally release tension, and improve strength and flexibility. Read more about Dr. Paxton here. Register Here – Space is limited.
  • Focus | Powerlifting 101 and SwoleFit Winter Bulk: Increase your size, strength and power at Patriot this winter. We’ve got two offerings of Focus kicking off in February featuring Powerlifting 101 with Coach Sean Dunston and SwoleFit: Winter Bulk with Coach LJ. To learn more about these two programs, go here.
  • CrossFit Games Open: Registration for The Open is live!  Click here to sign up!
  • Parking at Patriot on Saturdays: The ACFCU will now be open on Saturdays 1/6/2018.  Hours are 9am-1pm. Please be sure to leave the designated parking spots open for the branch.
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Thursday 180118 at Potomac

RX’d
EMOM for 8 Minutes
Odd: 3×5 Banded Kip Swings
Even: One-arm L-Sit Barbell Press 3-5/side
 
3 Rounds for Time
25 Power Snatch (75/55)
3 Shuttle Sprint*
Level II
EMOM for 8 Minutes
Odd: 3×5 Banded Kip Swings
Even: One-arm L-Sit Barbell Press 3-5/side
 
3 Rounds for Time
25 Power Snatch (65/45)
3 Shuttle Sprint*
Level I
EMOM for 8 Minutes
Odd: 3×3 Banded Kip Swings
Even: One-arm L-Sit DB Press 3-5/side
 
3 Rounds for Time
25 Hang Power Snatch (45/35)
2 Shuttle Sprint*

Post times to comments.

Notes:
*Shuttle sprint is 5-, 10-, and 15-yards and back.

Wednesday 180117 – Deadlift 1RM + 14.4 at Potomac

RX’d
Find 1RM Deadlift

AMRAP in 14 Minutes
60 Calorie Row
50 Toe-to-Bar
40 Wallball (20@10/14@9)
30 Power Clean (135/95)
20 Muscle-up

Level II
Find 1RM Deadlift

AMRAP in 14 Minutes
60 Calorie Row
50 Toe-to-Anywhere
40 Wallball (20@9/14@8)
30 Power Clean (95/65)
20 Burpee Pull-up

Level I
Deadlift 5-5-3-3-3-1-1-1

AMRAP in 14 Minutes
45 Calorie Row
50 Hanging Knee-Raise
40 Wallball (14@9/8@8)
30 Power Clean (75/55)
20 Burpee Pull-up

Post loads and rounds plus reps to comments.

 

Tuesday 180116 – 1RM Press at Potomac

RX’d
Find 1RM Shoulder Press
 
EMOM
15 Double-under, then
Max-Reps Burpee*

*Continue until 90 Burpees have been completed

Level II
Find 1RM Shoulder Press
 
EMOM
10 Double-under, then
Max-Reps Burpee*

*Continue until 80 Burpees have been completed

Level I
Shoulder Press 5-5-3-3-3-1-1
 
EMOM
10 Penguin Flap, then
Max-Reps Burpee*

*Continue until 70 Burpees have been completed

Post loads and times to comments.

Sunday 180114 at Potomac

RX’d
EMOM for 12 Minutes
Min 1: 20-30sec L-Sit Hang
Min 2: 30sec Box Pass Through (12)
Min 3: 5-7 Ring Push-up
 
EMOM for 16 Minutes
Min 1: 2 Muscle-up, then
Max Sit-up
Min 2: Rest
Min 3: 1 Muscle-up, then
Max Calorie Row
Min 4: Rest
Level II
EMOM for 12 Minutes
Min 1: 15-20sec L-Sit Hang
Min 2: 30sec Box Pass Through (20)
Min 3: 5-7 Ring Push-up
 
EMOM for 16 Minutes
Min 1: 6 Toe-to-Bar, then
Max Sit-up
Min 2: Rest
Min 3: 3 Toe-to-Bar, then
Max Calorie Row
Min 4: Rest
Level I
EMOM for 12 Minutes
Min 1: 15-20sec L-Sit Hang
Min 2: 30sec Box Pass Through (20)
Min 3: Max Plank hold on Rings
 
EMOM for 16 Minutes
Min 1: 6 Toe-to-Bar, then
Max Sit-up
Min 2: Rest
Min 3: 3 Toe-to-Bar, then
Max Calorie Row
Min 4: Rest

Post total sit-ups and calories rowed to comments.

Saturday 180113 at Potomac

RX’d
For Time:
10 Dumbbell Snatch (50/35)
15 Burpee Box Jump Over (24/20)
20 Dumbbell Snatch (50/35)
15 Burpee Box Jump Over (24/20)
30 Dumbbell Snatch (50/35)
15 Burpee Box Jump Over (24/20)
40 Dumbbell Snatch (50/35)
15 Burpee Box Jump Over (24/20)
50 Dumbbell Snatch (50/35)
15 Burpee Box Jump Over (24/20)
Level II
For Time:
10 Dumbbell Snatch (35/20)
15 Burpee Box Jump Over (20/16)
20 Dumbbell Snatch (35/20)
15 Burpee Box Jump Over (20/16)
30 Dumbbell Snatch (35/20)
15 Burpee Box Jump Over (20/16)
40 Dumbbell Snatch (35/20)
15 Burpee Box Jump Over (20/16)
50 Dumbbell Snatch (35/20)
15 Burpee Box Jump Over (20/16)
Level I
For Time:
10 Dumbbell Snatch (25/15)
15 Burpee Box Jump Over (16/12)
20 Dumbbell Snatch (25/15)
15 Burpee Box Jump Over (16/12)
30 Dumbbell Snatch (25/15)
15 Burpee Box Jump Over (16/12)
40 Dumbbell Snatch (25/15)
15 Burpee Box Jump Over (16/12)
50 Dumbbell Snatch (25/15)
15 Burpee Box Jump Over (16/12)

Post times to comments.

Notes:
20:00 Time Cap

Thursday 180111 at Potomac

RX’d
EMOM for 10 Minutes
Odd: 10-20 Pike Toes-to-Anywhere
Even: 20sec L-Sit Hold on Rings
 
 
5 Rounds for Time:
10 Push Press (135/85)
10 Ring Dip
Level II
EMOM for 10 Minutes
Odd: 10-20 Pike Toes-to-Anywhere
Even: 20sec L-Sit Tuck Hold on Rings
 
5 Rounds for Time:
10 Push Press (115/75)
10 Assisted Ring Dip
Level I
EMOM for 10 Minutes
Odd: 10-20 Toes-to-Anywhere
Even: 20sec L-Sit Tuck Hold on Box
 
 
5 Rounds for Time:
10 Push Press (75/55)
7 Assisted Ring Dip

Post loads and times to comments.

Wednesday 180110 at Potomac

RX’d
E2MO2M for 10 Minutes
2 Reps of the Complex
Hang Snatch Pull + Squat Snatch
 
 
In 10 Minutes:
Row 1000m, then
AMRAP
20 Later Hop over Rower
20 Renegade Row (35/25)
Level II
E2MO2M for 10 Minutes
2 Reps of the Complex
Hang Snatch Pull + Squat Snatch
 
 
In 10 Minutes:
Row 1000m, then
AMRAP
20 Later Hop over Rower
20 Renegade Row (30/20)
Level I
E2MO2M for 10 Minutes
2 Reps of the Complex
Hang Snatch Pull + Hang Power Snatch
 
In 10 Minutes:
Row 800m, then
AMRAP
15 Later Hop over Rower
20 Renegade Row (25/15)

Post loads and times to comments.

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