Wednesday 171129

“DT” Fast’n’Light
RX’d
Five Sets of the Complex:
2 Snatch Pull + 1 Hang Squat Snatch
 
AMRAP in 10 Minutes
12 Deadlift (85/60)
9 Hang Clean (85/60)
6 Jerk (85/60)

Level II
Five Sets of the Complex:
2 Snatch Pull + 1 Hang Squat Snatch
 
AMRAP in 10 Minutes
12 Deadlift (70/55)
9 Hang Clean (70/55)
6 Jerk (70/55)

Level I
Five Sets of the Complex:
1 Hang Power Snatch + 1 Overhead Squat
 
AMRAP in 10 Minutes
12 Deadlift (65/45)
9 Hang Clean (65/45)
6 Jerk (65/45)

Post loads and times to comments.

Notes:
*Compare scores to 161107

Monday 171127

RX’d
6 Rounds for Time*
5 Dumbbell Snatch-Right (55/35)
5 Dumbbell Push Press-Right (55/35)
50 Double-under
5 Dumbbell Snatch-Left (55/35)
5 Dumbbell Push Press-Left (55/35)
Level II
6 Rounds for Time*
5 Dumbbell Snatch-Right (40/25)
5 Dumbbell Push Press-Right (40/25)
25 Double-under
5 Dumbbell Snatch-Left (40/25)
5 Dumbbell Push Press-Left (40/25)
Level I
6 Rounds for Time*
5 Dumbbell Snatch-Right (30/20)
5 Dumbbell Push Press-Right (30/20)
100 Single-under
5 Dumbbell Snatch-Left (30/20)
5 Dumbbell Push Press-Left (30/20)

Post times to comments.

Notes:
*Rest 1 Minute between rounds.

Sunday 171126

RX’d
EMOM for 10 Minutes:
Odd: 10-15 Box Pass-Through (12)
Even: 1 Legless Rope Climb (15′)
 
AMRAP in 12 Minutes:
3 Overhead Squat (95/65)
3 Toe-to-Bar
6 Overhead Squat (95/65)
6 Toe-to-Bar
9 Overhead Squat (95/65)
9 Toe-to-Bar
12 Overhead Squat (95/65)
12 Toe-to-Bar
… until time runs out.
Level II
EMOM for 10 Minutes:
Odd: 10-15 Box Pass-Through (16)
Even: 1 Rope Climb (15′)
 
AMRAP in 12 Minutes:
3 Overhead Squat (75/55)
3 Toe-to-Anywhere
6 Overhead Squat (75/55)
6 Toe-to-Anywhere
9 Overhead Squat (75/55)
9 Toe-to-Anywhere
12 Overhead Squat (75/55)
12 Toe-to-Anywhere
… until time runs out.
Level I
EMOM for 10 Minutes:
Odd: 10-15 Box Pass-Through (24)
Even: 3 Rope Pull-to-Stand
 
AMRAP in 12 Minutes:
3 Overhead Squat (65/45)
3 Hanging Knee-Raise
6 Overhead Squat (65/45)
6 Hanging Knee-Raise
9 Overhead Squat (65/45)
9 Hanging Knee-Raise
12 Overhead Squat (65/45)
12 Hanging Knee-Raise
… until time runs out.

Post total reps to comments.

Saturday 171125

“Bowen”

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building. He is survived by his wife, Stacey; son, Charlie Ray; and daughters, Robin Parker and Sarah.

RX’d
3 Rounds for Time:
Row 800m
7 Deadlift (275/185)
10 Burpee Pull-up
14 Single-Arm KB Thruster (53/35)
20 Box Jump (24/20)
Level II
3 Rounds for Time:
Row 800m
7 Deadlift (205/145)
10 Burpee
10 Ring Row
14 Single-Arm DB Thruster (40/25)
20 Box Jump (20/16)
Level I
3 Rounds for Time:
Row 800m
7 Deadlift (165/115)
10 Burpee
10 Ring Row
14 Single-Arm DB Thruster (30/20)
20 Box Jump (16/12)

Post times to comments.

Notes:
35:00 Time Cap

Friday 171124 – Partner WOD

RX’d

For Time:
30 Clean-and-Jerk (135/95)
Run 1 Mile, together
10 Rope Climb (15′)
Run 1 Mile, together
100 Box Jump Over (24/20)

Level II

For Time:
30 Clean-and-Jerk (95/65)
Run 1 Mile, together
10 Rope Climb (10′)
Run 1 Mile, together
100 Box Jump Over (20/16)

Level I

For Time:
30 Clean-and-Jerk (75/55)
Run 1200m, together
20 Rope Pull-to-Stand
Run 1200m, together
100 Box Jump Over (16/12)


Partners share the work, one working at a time. Run together. Post times to comments.

 

Thursday 171123 – Potomac Closed

Potomac CrossFit is closed today. Patriot CrossFit will host 9:00 & 10:00AM CrossFit Classes this morning. Happy Thanksgiving.

At-Home Workout

RX’d
3 Rounds for Time
25 Burpee
50 Air Squat
Run 400m

Level II
3 Rounds for Time
20 Burpee
40 Air Squat
Run 400m

Level I
3 Rounds for Time
15 Burpee
35 Air Squat
Run 300m

Post times to comments.

Tuesday 171121

RX’d
Press
4x2x85%
 
For Time:
50/40 Calorie Row
400m Run
150 Double-under
400m Run
50/40 Calorie Row
Level II
Press
4-4-3-3-2-2-2-2
 
For Time:
50/40 Calorie Row
400m Run
75 Double-under
400m Run
50/40 Calorie Row
Level I
Press
4-4-3-3-2-2-2-2
 
For Time:
40/30 Calorie Row
300m Run
75 Penguin Flap
300m Run
40/30 Calorie Row

Post loads and times to comments.

Monday 171120

RX’d
Box Squat
2-2-2-2-2
 
For Time:
6 Rope Climb (15’)
30 Thruster (95/65)

Level II
Box Squat
5-4-3-3-2-2-2-2-2
 
For Time:
6 Rope Climb (10’)
30 Thruster (75/55)

Level I
Box Squat
5-4-3-3-2-2-2-2-2
 
For Time:
12 Rope Pull-to-Stand
30 Thruster (65/45)

Post loads and times to comments.

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