Kayla Castro

Saturday 170225

Posted by | WODs | 3 Comments

  • We will be performing the Open WODs on Fridays at Patriot and Saturdays at Potomac with a 1pm make-up on Sundays at Patriot.

 

RX’d

Level II

Level I

 

Front Squat
5-5-5-5-5

20 Burpees, then
21-15-9
Toes to Bar
Box Jumps (24/20)
Push-Press (115/75), then
20 Burpees
*You will only do two sets of burpees – one at the beginning and one at the end

Front Squat
5-5-5-5-520 Burpees, then
21-15-9
Toes to Bar (15-12-9)
Box Jumps (24/20)
Push-Press (95/65), then
20 Burpees
*You will only do two sets of burpees – one at the beginning and one at the end
Front Squat
5-5-5-5-520 Burpees, then
21-15-9
Knees to Wherever or Sit-up
Box Jumps (20/16)
Push-Press (75/55), then
20 Burpees
*You will only do two sets of burpees – one at the beginning and one at the end

Friday 170224

Posted by | WODs | 23 Comments

  • We will be performing the Open WODs on Fridays at Patriot and Saturdays at Potomac with a 1pm make-up on Sundays at Patriot.
  • Do tire flips, yoke carries, sled pulls, and atlas stone lifts sound like fun to you? If so, come check out PCF’s hybrid CrossFit-Strongman class (it doesn’t matter what your level of strength is) – classes run at Patriot every Sunday from 0800-0930 and the 2nd and 4th (& 5th) Sunday at 1130.

 

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Men use 50-lb. dumbbell and 24-in. box, Women use 35-lb. dumbbell and 20-in. box
Time cap: 20 minutes

NOTES

Prior to starting this workout, each athlete will need to create a long straight line on the floor and place their box on the center of that line. This workout begins with the dumbbell resting on the floor and the athlete standing tall. At the call of “3, 2, 1… go!” the athlete will reach down and begin the dumbbell snatches, alternating arms after each repetition. Once all reps are complete, they will move to the box and perform 15 burpee box jump-overs, then move back to the snatch, etc. In each round the number of repetitions of the snatch will increase. This workout ends when the feet land on the ground on the other side of the box on the final rep.

Every second counts in this workout. The athlete’s score will be the time it takes to complete all 225 repetitions. Time will be recorded in full seconds. Do not round up. If the athlete finishes in 10:32.7, their score is 10:32. There is a 20-minute time cap. If they do not finish all 225 reps before the time cap, their score will be the number of reps completed.

TIEBREAK

If all 225 reps are completed before the time cap, there is no tiebreaker for this workout. If all 225 reps are NOT completed within the 20-minute time cap, your score will be the total number of reps completed, with ties being broken by the time of completion of your last full set of burpee box jump-overs. At the end of each set of burpee box jump-overs, time should be marked and recorded for score submission. In the case where two athletes have completed the same number of reps, the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Thursday 170223

Posted by | WODs | 10 Comments


  • We will be performing the Open WODs on Fridays at Patriot and Saturdays at Potomac with a 1pm make-up on Sundays at Patriot.
  • Got questions/issues with your billing/membership? It’s as easy as emailing info@​patriotcrossfit.com!​

  • RX’d

    Level II

    Level I

    AMRAP 30 Minutes:
    200ft Plate and DB Carry (45# plate +70#DB/25# plate+50#DB)
    12 P-Curtis (95/65)
    30 Wallball (20/14 to 10ft)
    Run 200m
    The plate should be carried in a pinch grip and the DB/KB carried in the other hand. If you have to drop the plate 3 times in a set you may carry it under your arm.

    AMRAP 30 Minutes:
    200ft Plate and DB Carry (25# plate +55#DB/15# plate+35#DB)
    12 P-Curtis (95/65)
    30 Wallball (20 to 10ft/14 to 9ft)
    Run 200m
    The plate should be carried in a pinch grip and the DB/KB carried in the other hand. If you have to drop the plate 3 times in a set you may carry it under your arm.

    AMRAP 30 Minutes:
    200ft Plate and DB Carry (15# plate +35DB/10# plate+20#DB)
    12 P-Curtis (75/55)
    30 Wallball (16/8 as high as you can)
    Run 200m
    The plate should be carried in a pinch grip and the DB/KB carried in the other hand. If you have to drop the plate 3 times in a set you may carry it under your arm.

    Wednesday 170222

    Posted by | WODs | 10 Comments

    RX’d

    Level II

    Level I

    Snatch
    3-2-2-1-1-1

    In Teams of Two, Complete:
    4 Rounds:
    Partner 1
    2 Minutes DB Burpee Thruster (50/35)
    Partner 2
    2 Minute Row for Meters
    Switch every 2 Minutes. 25m is 1 point. Each partner will do each exercise twice making his 8 total minutes of work.

    Snatch
    3-2-2-1-1-1

    In Teams of Two, Complete:
    4 Rounds:
    Partner 1
    2 Minutes DB Burpee Thruster (40/25)
    Partner 2
    2 Minute Row for Meters
    Switch every 2 Minutes. 25m is 1 point. Each partner will do each exercise twice making his 8 total minutes of work.

    Snatch
    3-2-2-1-1-1

    In Teams of Two, Complete:
    4 Rounds:
    Partner 1
    2 Minutes DB Burpee Thruster (20/15)
    Partner 2
    2 Minute Row for Meters
    Switch every 2 Minutes. 25m is 1 point. Each partner will do each exercise twice making his 8 total minutes of work.

    Tuesday 170221

    Posted by | WODs | 13 Comments

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  • Interested in getting chiropractic care right here at PCF? Schedule here!

  • RX’d

    Level II

    Level I

    EMOTM 10 Minutes:
    1 Power Clean
    3 Deficit HSPU

    AMRAP 20 Minutes:
    12 Alternating DB Snatch (50/35)
    6 Push-up
    12 1 Arm DB Overhead Lunge (50/35)
    6 Push-up

    EMOTM 10 Minutes:
    1 Power Clean
    2-3 HSPU

    AMRAP 20 Minutes:
    12 Alternating DB Snatch (40/25)
    6 Push-up
    12 1 Arm DB Overhead Lunge (40/25)
    6 Push-up

    EMOTM 10 Minutes:
    1 Power Clean
    1-2 HSPU Negatives or HS Hold

    AMRAP 20 Minutes:
    12 Alternating DB Snatch (20/15)
    6 Knee Push-up
    12 1 Arm DB Overhead Lunge (20/15)
    6 Knee Push-up