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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Thursday 171012 at Potomac

RX’d
EMOM in 12 Minutes
Min 1: 40 sec Bridge-up
Min 2: 7 Strict Toe-to-Bar
Min 3: 7-10 Hollow Rock
 
3 Rounds for Reps*
AMRAP in 4 Minutes**
5 One-arm DB Push Press (55/40) – Right
5 One-arm DB Push Press (55/40) – Left
40 Double-under
Level II
EMOM in 12 Minutes
Min 1: 30 sec Bridge-up
Min 2: 7 Strict Toe-to-Anywhere
Min 3: 7-10 Hollow Rock
 
3 Rounds for Reps*
AMRAP in 4 Minutes**
5 One-arm DB Push Press (40/30) – Right
5 One-arm DB Push Press (40/30) – Left
20 Double-under
Level I
EMOM in 12 Minutes
Min 1: 30 sec Bridge-up on Shoulders
Min 2: 7 Strict Hanging Knee-Raise
Min 3: 7-10 Hollow Rock
 
3 Rounds for Reps*
AMRAP in 4 Minutes**
5 One-arm DB Push Press (30/20) – Right
5 One-arm DB Push Press (30/20) – Left
20 Penguin Flaps

Post rounds plus reps to comments.

Notes:
*Rest 1 MInute between AMRAPs
**Pick up where you left off at the outset of each AMRAP.

Tuesday 171010 at Potomac

RX’d
Press
4x2x85%
 
Death By Calorie Row*

Level II
Press
5-4-3-3-2-2-2
 
Death By Calorie Row*

Level I
Press
5-4-3-3-2-2-2
 
Death By Calorie Row*

Post loads and minute of death to comments.

Notes:
*Must zero-out meter between efforts.

Sunday 171008 at Potomac

RX’d
EMOM for 10 Minutes
Odd: 5 Weighted Pull-up
Even: 10 Ring Push-up
 
For Time:
Run 300m
30 Hang Power Snatch (115/75)
30 Ring Dip
30 Toe-to-Bar
Run 300m
Level II
EMOM for 10 Minutes
Odd: 5 Strict Pull-up
Even: 10 Ring Push-up
 
For Time:
Run 300m
30 Hang Power Snatch (85/60)
30 Assisted Ring Dip
30 Toe-to-Anywhere
Run 300m

Level I
EMOM for 10 Minutes
Odd: 5 Strict Pull-up
Even: 10 Ring Push-up
 
For Time:
Run 300m
30 Hang Power Snatch (65/45)
30 Assisted Push-up
30 Hanging Knee-Raise
Run 300m

Post loads and times to comments.

Saturday 171007 at Potomac

“The Seven”

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

RX’d
7 Rounds for Time

7 Handstand Push-up
7 Thruster (135/95)
7 Knees-to-Elbows
7 Deadlift (245/175)
7 Burpee
7 Kettlebell Swing (70/53)
7 Pull-up

Level II
7 Rounds for Time

7 Abmat Handstand Push-up
7 Thruster (95/65)
7 Knees-to-Elbows
7 Deadlift (165/115)
7 Burpee
7 Kettlebell Swing (53/35)
7 Assisted Pull-up

Level I
7 Rounds for Time

7 Push-up
7 Thruster (75/55)
7 Knees-to-Anywhere
7 Deadlift (125/85)
7 Burpee
7 Russian Kettlebell Swing (53/35)
7 Assisted Pull-up

Post times to comments.

Notes:
40:00 Cap

Friday 171006 at Potomac

RX’d
Front Squat
3x2x90%
 
With a Partner, For Time:
50 Calorie Row
60 Dumbbell Snatch (50/35)
70 Wallball (20@10/14@9)
60 Hand-Release Push-up
50 Calorie Row
Level II
Front Squat
5-5-4-4-3-3-2-2-2
 
With a Partner, For Time:
50 Calorie Row
60 Dumbbell Snatch (40/30)
70 Wallball (20@9/14@8)
45 Hand-Release Push-up
50 Calorie Row

Level I
Front Squat
5-5-4-4-3-3-2-2-2
 
With a Partner, For Time:
40 Calorie Row
60 Dumbbell Snatch (30/20)
70 Wallball (14@9/8@8)
50 Assisted Push-up
40 Calorie Row

Post loads and times to comments.

Thursday 171005 at Potomac

RX’d
4 Minutes Banded March
Rest 1 Min
EMOM 4: 30′ HS-Walk
 
 
5 Rounds for Time
200m Run
12 Burpee
4 Muscle-up

Level II
4 Minutes Banded March
Rest 1 Min
EMOM 4: 2 Handstand Revolution on Rower
 
5 Rounds for Time
200m Run
12 Burpee
8 Muscle-up Transition

Level I
4 Minutes Banded March
Rest 1 Min
EMOM 4: 2 Handstand Revolution on Box
 
5 Rounds for Time
200m Run
8 Burpee
6 Hanging Knee-Raise
6 [Assisted] Push-up

Post times to comments.

Wednesday 171004 at Potomac

RX’d
Snatch-grip Deadlift
7×3
 
For Time:
90 Double-under
10 One-Arm DB Overhead Squat (40/30)
60 Double-under
20 One-Arm DB Overhead Squat (40/30)
30 Double-under
30 One-Arm DB Overhead Squat (40/30)

Level II
Snatch-grip Deadlift
5-5-5-4-4-4-3-3-3-3-3-3-3
 
For Time:
45 Double-under
10 One-Arm DB Overhead Squat (35/25)
30 Double-under
20 One-Arm DB Overhead Squat (35/25)
15 Double-under
30 One-Arm DB Overhead Squat (35/25)

Level I
Snatch-grip Deadlift
5-5-5-4-4-4-3-3-3-3-3-3-3
 
For Time:
90 Single-under
10 One-Arm DB Overhead Squat (25/15)
60 Single-under
20 One-Arm DB Overhead Squat (25/15)
30 Single-under
30 One-Arm DB Overhead Squat (25/15)

Post loads and times to comments.

Notes:
Deadlift should be ~50-60%

Tuesday 171003 – Metcon Only at Potomac

RX’d
AMRAP in 7 Minutes
3 Clean-and-Jerk (135/85)
3 Toe-to-Bar
6 Clean-and-Jerk
6 Toe-to-Bar
9 Clean-and-Jerk
9 Toe-to-Bar . . .

AMRAP in 6 Minutes
3 Power Snatch (95/65)
3 C2B Pull-up
6 Power Snatch
6 C2B Pull-up
9 Power Snatch
9 C2B Pull-up . . .

AMRAP in 5 Minutes
3 Sumo Deadlift High-Pull (75/55)
3 Sit-up
6 Sumo Deadlift High-Pull
6 Sit-up
9 Sumo Deadlift High-Pull
9 Sit-up . . .

Level II
AMRAP in 7 Minutes
3 Clean-and-Jerk (95/65)
3 Toe-to-Anywhere
6 Clean-and-Jerk
6 Toe-to-Anywhere
9 Clean-and-Jerk
9 Toe-to-Anywhere . . .

AMRAP in 6 Minutes
3 Power Snatch (75/55)
3 Assisted Pull-up
6 Power Snatch
6 Assisted Pull-up
9 Power Snatch
9 Assisted Pull-up . . .

AMRAP in 5 Minutes
3 Sumo Deadlift High-Pull (65/45)
3 Sit-up
6 Sumo Deadlift High-Pull
6 Sit-up
9 Sumo Deadlift High-Pull
9 Sit-up . . .

Level I
AMRAP in 7 Minutes
3 Clean-and-Jerk (75/55)
3 Hanging Knee-Raise
6 Clean-and-Jerk
6 Hanging Knee-Raise
9 Clean-and-Jerk
9 Hanging Knee-Raise . . .

AMRAP in 6 Minutes
3 Power Snatch (65/45)
3 Assisted Pull-up
6 Power Snatch
6 Assisted Pull-up
9 Power Snatch
9 Assisted Pull-up . . .

AMRAP in 5 Minutes
3 Sumo Deadlift High-Pull (45/43)
3 Sit-up
6 Sumo Deadlift High-Pull
6 Sit-up
9 Sumo Deadlift High-Pull
9 Sit-up . . .

Post total reps to comments.

Notes:
Rest 2 Minutes between AMRAPS. Continue in 3-6-9-12-15… fashion until time runs out during each AMRAP, then start over again at the outset of the next AMRAP.
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