Friday 181012 at Potomac


Gymnastics/Skill Work

For 4 Minutes
Banded March

Rest 1 Minute, then

EMOM for 4 Minutes
2-4 Forward Roll to Candlestick


10 Rounds for Time
15 Wallball (20/14)
30 Double-under

Thursday 181011 at Potomac


Deficit Deadlift (E2MO2M for 10 Minutes, 4 Reps)


4 Rounds for Reps

AMRAP in 5 Minutes
Buy-in: 300m Run, then
10 Power Clean-and-Jerk (95/65)
1 Rope Climb (15′)

Rest 1:00 b/t AMRAPs
Start each 5-min. AMRAP with a 300m run buy-in. When you return, pick up with the clean-and-jerks and rope climbs where you left off in the previous round. Score is total clean-and-jerks + total rope climbs.

Wednesday 181010 at Potomac


Deadlifts, 225# / 155#
Handstand Push-ups

Gymnastics/Skill Work

E3MO3M for 12 Minutes (4 Sets)
Good Morning, 6 Reps
Virtual Shovel, :40
15 Hollow Rock

Tuesday 181009 at Potomac

Gymnastics/Skill Work

EMOM for 10 Minutes
Odd: Pendlay Row, 3-5 Reps
Even: Weighted Dip, 5-7 Reps


AMRAP in 20 Minutes
7 Kettlebell Snatches (53/35) – R
25′ KB Overhead Lunge
7 Kettlebell Snatches (53/35) – L
25′ KB Overhead Lunge
14 Burpee
25′ Handstand Walk
49 Air Squat

Scale KB weight or movement as needed. A good sub is DB snatch/OH lunge. Scale handstand walk for 50′ bear crawl.

Sunday 181007 at Potomac


For Time
Handstand Push-up
One-Arm Dumbbell Snatch (50/35); then

3 Rounds for Time
Dumbbell Farmer’s Carry, 2 Laps around Gym (50/35)
15 Dumbbell Thruster (50/35);

5 Rounds for Time
500m Row
12 Toe-to-Bar
12 Dumbbell Burpee (50/35)

*Rest 5 minutes between workouts
If you complete the Sunday Smash, it may interfere with regular PCF Programming. These workouts are designed for experienced CrossFitters; more is not always better, better is better. Less-experienced athletes may consider picking one component of the Smash and completing that, or completing it as a partner workout to split the volume.

Saturday 181006 at Potomac


For Reps:

From 0:00-10:00:
1 mile Run
Max Clean-and-Jerks (135/95 lb)

Rest from 10:00-13:00

From 13:00-20:00:
800 meter Run
Max Power Snatches (115/80 lb)

Rest from 20:00-23:00

From 23:00-27:00:
400 meter Run
Max Thrusters (95/65 lb)

Thursday 181004 at Potomac


Back Rack Lunge (4×2/leg)


20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here