Kayla Castro

Thursday 170302

Posted by | WODs | 15 Comments

  • Got questions/issues with your billing/membership? It’s as easy as emailing info@​patriotcrossfit.com!​
  • 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

    EMOTM 10 Minutes
    1 Power Snatch+1 Hang Squat Snatch

    4 Rounds, for total reps:
    1 Minute Row (Cal)
    1 Minute Burpee
    1 Minute Farmers Carry (55/35)
    1 Minute Sit-up
    There is are no points for the Farmers Carry, but if you put the weights down it is a 3 point deduction.
    If you plan to compete in the Open tomorrow and you are not taking today off, this workout can be accomplished at a very moderate pace and not overly stress your body.

    EMOTM 10 Minutes
    1 Power Snatch+1 Hang Squat Snatch

    4 Rounds, for total reps:
    1 Minute Row (Cal)
    1 Minute Burpee
    1 Minute Farmers Carry (40/25)
    1 Minute Sit-up
    There is are no points for the Farmers Carry, but if you put the weights down it is a 3 point deduction.
    If you plan to compete in the Open tomorrow and you are not taking today off, this workout can be accomplished at a very moderate pace and not overly stress your body.

    EMOTM 10 Minutes
    1 Power Snatch+1 Hang Squat Snatch

    4 Rounds, for total reps:
    1 Minute Row (Cal)
    1 Minute Burpee
    1 Minute Farmers Carry (20/15)
    1 Minute Sit-up
    There is are no points for the Farmers Carry, but if you put the weights down it is a 3 point deduction.
    If you plan to compete in the Open tomorrow and you are not taking today off, this workout can be accomplished at a very moderate pace and not overly stress your body.

    Wednesday 170301

    Posted by | WODs | 15 Comments

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  • RX’d

    Level II

    Level I

    Work up to heaviest set (a set is three rounds of the complex) of the complex
    Hang Clean+Front Squat +Jerk+Back Squat+Behind the Neck Jerk
    You must do the complex 3 times without dropping the bar to record that weight. You may rest in the rack, on the back or in the hang positions.

    AMRAP 10 Minutes
    12 American KBS (53/35)
    10 KB Step Up (53/35 to 24/20)
    8 Ring Dip

    Work up to heaviest set (a set is three rounds of the complex) of the complex
    Hang Clean+Front Squat +Jerk+Back Squat+Behind the Neck Jerk
    You must do the complex 3 times without dropping the bar to record that weight. You may rest in the rack, on the back or in the hang positions.

    AMRAP 10 Minutes
    12 Russian KBS (53/35)
    10 KB Step Up (53/35 to 20/16)
    4 Ring Dip

    Work up to heaviest set (a set is three rounds of the complex) of the complex
    Hang Clean+Front Squat +Jerk+Back Squat+Behind the Neck Jerk
    You must do the complex 3 times without dropping the bar to record that weight. You may rest in the rack, on the back or in the hang positions.

    AMRAP 10 Minutes
    12 KBS/DBS (35/25)
    10 KB/DB Step Up (35/25 to 20/16)
    8 Assisted Ring Dip or Push-up

    Tuesday 170228

    Posted by | WODs | 9 Comments

  • Interested in getting delicious prepared Paleo meals delivered to the gym just for you? Click here to check out My Power Supply.
  • Interested in getting chiropractic care right here at PCF? Schedule here!

  • RX’d

    Level II

    Level I

    Row 2000m

    Rest

    AMRAP 15 Minutes:
    10 Push Jerk (135/95)
    3 Rope Climb
    30 Wallball (20/14 to 10ft)

    Row 2000m

    Rest

    AMRAP 15 Minutes:
    10 Push Jerk (115/80)
    2 Rope Climb
    30 Wallball (20 to 10ft/14 to 9ft)

    Row 2000m

    Rest

    AMRAP 15 Minutes:
    10 Push Jerk (95/65)
    2 Rope Climb Attempts or Pull to Standing
    30 Wallball (16/8 as high as you can)

    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