#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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Saturday 180505 – Partner Eva at Potomac

RX’d
5 Rounds for Time, w/ a Partner
Run 800m
30 Kettlebell Swings (70/53)
30 Pull-up
Level II
5 Rounds for Time, w/ a Partner
Run 800m
30 Russian Kettlebell Swings (70/53)
30 Assisted Pull-up
Level I
5 Rounds for Time, w/ a Partner
Run 600m
30 Russian Kettlebell Swings (53/35)
30 Ring Row

Post times to comments. Partners run 800m together; split swings and pull-ups as necessary, one athlete working at a time.

Notes:
*40:00 Time Cap

Friday 180504 at Potomac

RX’d
Pause OHS 3-3-3-1-1-1-1*
 
For Time:
4 Thruster (135/95)
1 Rope Climb (15′)
8 Thruster (135/95)
2 Rope Climb (15′)
12 Thruster (135/95)
3 Rope Climb (15′)
Level II
Pause OHS 3-3-3-1-1-1-1*
 
For Time:
4 Thruster (95/65)
1 Rope Climb (10′)
8 Thruster (95/65)
2 Rope Climb (10′)
12 Thruster (95/65)
3 Rope Climb (10′)
Level I
Pause OHS 3-3-3-1-1-1-1*
 
For Time:
4 Thruster (75/55)
2 Rope Pull-to-Stand
8 Thruster (75/55)
4 Rope Pull-to-Stand
12 Thruster (75/55)
6 Rope Pull-to-Stand

Post times to comments.

Notes:
*Aim for 60% of 1RM OHS.

Thursday 180503 – AGOQ3 + Pull-up Retest at Potomac

RX’d
AMRAP in 3 Minutes: Pull-up
 
 
AMRAP in 20 Minutes
50 Wallball (20@10/14@9)
100 Double-under
50′ Handstand Walk
100 Double-under
50 Calorie Row
100 Double-under
50′ Handstand Walk
100 Double-under
Level II
AMRAP in 3 Minutes: Assisted Pull-up
 
AMRAP in 20 Minutes
50 Wallball (14@10/8@9)
50 Double-under
5 Wall-Walk
50 Double-under
50 Calorie Row
50 Double-under
5 Wall-Walk
50 Double-under
Level I
AMRAP in 3 Minutes: Ring Row
 
 
AMRAP in 20 Minutes
50 Wallball (14@9/8@8)
100 Single-under
25 Shoulder Taps on Box
100 Single-under
40 Calorie Row
100 Single-under
25 Shoulder Taps on Box
100 Single-under

Post total pull-ups and rounds plus reps to comments. Compare pull-ups to 180329 or 180401.

Wednesday 180502 at Potomac

RX’d
E2MO2M for 10 Minutes (5 Sets)
Snatch* 1×90%
 
For Time:
21 Kettlebell Sumo Deadlift High Pull (70/53)
18 Toe-to-Bar
15 Kettlebell Sumo Deadlift High Pull (70/53)
12 Toe-to-Bar
9 Kettlebell Sumo Deadlift High Pull (70/53)
6 Toe-to-Bar
3 Kettlebell Sumo Deadlift High Pull (70/53)
Level II
E2MO2M for 10 Minutes (5 Sets)
Snatch*, 1 repetition, heavy
 
For Time:
21 Kettlebell Sumo Deadlift High Pull (53/35)
18 Toe-to-Anywhere
15 Kettlebell Sumo Deadlift High Pull (53/35)
12 Toe-to-Anywhere
9 Kettlebell Sumo Deadlift High Pull (53/35)
6 Toe-to-Anywhere
3 Kettlebell Sumo Deadlift High Pull (53/35)
Level I
E2MO2M for 10 Minutes (5 Sets)
Hang Snatch*, 1 repetition, heavy
 
For Time:
15 Kettlebell Sumo Deadlift High Pull (53/35)
18 Hanging Knee-Raise
12 Kettlebell Sumo Deadlift High Pull (53/35)
12 Hanging Knee-Raise
9 Kettlebell Sumo Deadlift High Pull (53/35)
6 Hanging Knee-Raise
3 Kettlebell Sumo Deadlift High Pull (53/35)

Post times to comments.

Notes:
*Snatch anyhow

Tuesday 180501 at Potomac

RX’d
Press 3x2x90%
 
6 Rounds for Time*:
200m Run
9 Handstand Push-up
Level II
Press 5-5-3-3-3-2-2-2
 
6 Rounds for Time*:
200m Run
9 Abmat Handstand Push-up
Level I
Press 5-5-3-3-3-2-2-2
 
5 Rounds for Time*:
200m Run
9 Seated Dumbbell Press

Post times to comments.

Notes:
*16:00 Time Cap

Monday 180430 at Potomac

Sunday 180429 at Potomac

RX’d
EMOM for 12 Minutes
Min 1: 30sec Virtual Shovel (R)
Min 2: 30sec Virtual Shovel (L)
Min 3: Weighted Pull-up or Kipping Pull-up Practice
 
AMRAP in 9 minutes
2 Hang Power Clean (155/105)
2 Ring Dip
4 Hang Power Clean (155/105)
4 Ring Dip
6 Hang Power Clean (155/105)
6 Ring Dip
8 Hang Power Clean (155/105)
8 Ring Dip
… continue until time runs out.
Level II
EMOM for 12 Minutes
Min 1: 30sec Virtual Shovel (R)
Min 2: 30sec Virtual Shovel (L)
Min 3: Strict Pull-up or Kipping Pull-up Practice
 
AMRAP in 9 minutes
2 Hang Power Clean (115/75)
2 Assisted Ring Dip
4 Hang Power Clean (115/75
4 Assisted Ring Dip
6 Hang Power Clean (115/75)
6 Assisted Ring Dip
8 Hang Power Clean (115/75)
8 Assisted Ring Dip
… continue until time runs out.
Level I
EMOM for 12 Minutes
Min 1: 30sec Virtual Shovel (R)
Min 2: 30sec Virtual Shovel (L)
Min 3: Kipping Pull-up Practice
 
 
AMRAP in 9 minutes
2 Hang Power Clean (85/55)
2 Assisted Push-up
4 Hang Power Clean (85/55)
4 Assisted Push-up
6 Hang Power Clean (85/55)
6 Assisted Push-up
8 Hang Power Clean (85/55)
8 Assisted Push-up
… continue until time runs out.

Post total reps to comments.

Saturday 180428 – Feeks at Potomac

“Feeks”

Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, assigned to a Naval Special Warfare unit based on the West Coast, died Aug. 16, 2012, in a helicopter crash northeast of Kandahar, Afghanistan, while supporting Operation Enduring Freedom. Feeks is survived by his mother and father, Thomas and Ginny Feeks; sister, Regina Feeks; and wife, Emily Feeks.

The “Feeks” Hero WOD was first posted on crossfit.com as the workout of the day for Friday, October 3, 2014

RX’d
AMRAP in 40 Minutes:
1 x 200m
2 Dumbbell Squat Clean Thruster (55/40)
2x 200m
4 Dumbbell Squat Clean Thruster (55/40)
3 x 200m
6 Dumbbell Squat Clean Thruster (55/40)
4 x 200m
8 Dumbbell Squat Clean Thruster (55/40)
5x 200m
10 Dumbbell Squat Clean Thruster (55/40)
6 x 200m
12 Dumbbell Squat Clean Thruster (55/40)
7x200m
14 Dumbbell Squat Clean Thruster (55/40)
8 x 200m
16 Dumbbell Squat Clean Thruster (55/40)
Level II
AMRAP in 40 Minutes:
1 x 200m
2 Dumbbell Squat Clean Thruster (40/30)
2x 200m
4 Dumbbell Squat Clean Thruster (40/30)
3 x 200m
6 Dumbbell Squat Clean Thruster (40/30)
4 x 200m
8 Dumbbell Squat Clean Thruster (40/30)
5x 200m
10 Dumbbell Squat Clean Thruster (40/30)
6 x 200m
12 Dumbbell Squat Clean Thruster (40/30)
7x200m
14 Dumbbell Squat Clean Thruster (40/30)
8 x 200m
16 Dumbbell Squat Clean Thruster (40/30)
Level I
AMRAP in 40 Minutes:
1 x 200m
2 Dumbbell Squat Clean Thruster (30/20)
2x 200m
4 Dumbbell Squat Clean Thruster (30/20)
3 x 200m
6 Dumbbell Squat Clean Thruster (30/20)
4 x 200m
8 Dumbbell Squat Clean Thruster (30/20)
4 x 200m
10 Dumbbell Squat Clean Thruster (30/20)
3 x 200m
12 Dumbbell Squat Clean Thruster (30/20)
2 x 200m
14 Dumbbell Squat Clean Thruster (30/20)
1 x 200m
16 Dumbbell Squat Clean Thruster (30/20)

Post total reps to comments. If you finish the set of 16 dumbbell squat clean thruster, stop. Post time to complete.

Friday 180427 at Potomac

RX’d

Front Squat 5-5-5

AMRAP in 5 Minutes
300m Row, then
AMRAP
15 Russian Kettlebell Swing (70/53)
10* Lateral Hops Over Rower
AMRAP in 4 Minutes
200m Row, then
AMRAP
15 Russian Kettlebell Swing (70/53)
10* Lateral Hops Over Rower

Level II

Front Squat 5-5-5

AMRAP in 5 Minutes
300m Row, then
AMRAP
15 Russian Kettlebell Swing (53/35)
10* Lateral Hops Over Rower
AMRAP in 4 Minutes
200m Row, then
AMRAP
15 Russian Kettlebell Swing (53/35)
10* Lateral Hops Over Rower

Level I

Front Squat 5-5-5

AMRAP in 5 Minutes
250m Row, then
AMRAP
15 Russian Dumbbell Swing (35/20)
7* Lateral Hops Over Rower
AMRAP in 5 Minutes
150m Row, then
AMRAP
15 Russian Dumbbell Swing (35/25)
6* Lateral Hops Over Rower

Post total reps to comments.

 

Notes:
*Over and back is 2 reps.

Thursday 180426 – “Nicole” at Potomac

RX’d
Three 3-Minute Rounds
40 sec Parallette Pass-Through, then
Butterfly Pull-up Practice
 
AMRAP in 20 Minutes
Run 400m
Max Effort Pull-up
Level II
Three 3-Minute Rounds
40 sec Parallette Pass-Through, then
Butterfly Pull-up Practice
 
AMRAP in 20 Minutes
Run 400m
Max Effort Pull-up
Level I
Three 3-Minute Rounds
40 sec Parallette Pass-Through, then
Butterfly Pull-up Practice
 
AMRAP in 20 Minutes
Run 400m
Max Effort Ring Row

Post total pull-ups to comments.

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