Monday 170626

Posted by | WODs | No Comments

  • Interested in getting started at PCF? Check out our upcoming Foundations class schedule here!

  • RX’d

    Level II

    Level I

    A.
    Four sets of:
    Deadlift x 3-5 reps
    Rest 2-3 minutes

    B.
    “Jackie”
    For time:
    Row 1000 Meters
    50 Thrusters (45/33 lbs)
    30 Pull-Ups

    A.
    Four sets of:
    Deadlift x 3-5 reps
    Rest 2-3 minutes

    B.
    “Jackie”
    For time:
    Row 1000 Meters
    35 Thrusters (45/33 lbs)
    20 Pull-Ups

    A.
    Four sets of:
    Deadlift x 3-5 reps
    Rest 2-3 minutes

    B.
    “Jackie”
    For time:
    Row 750 Meters
    35 Thrusters (35/15 lbs)
    20 Assisted Pull-Ups

    Coach’s Note:

    For the deadlifts, all four sets should be “working” sets which means you should start within 85% of where you plan to finish. With that being said, please take at least three warm-up sets to get yourself there. For more on “Jackie” and recommended reading go here.

    Sunday 170625

    Posted by | WODs | 8 Comments

     

    RX’d

    Level II

    Level I

    A.
    EMOM 10
    Odd: 3 Power Snatch
    Even: 5-7 Toes To Bar
     

    B.
    21-15-9
    Box Jumps (24/20)
    Alt. Dumbbell Snatches (50/40)
    directly into
    18-12-9
    Wall Ball Shots (20/14)
    Burpees
    directly into
    12-9-6
    Squat Cleans (155/105)
    200 m Run

    A.
    EMOM 10
    Odd: 3 Power Snatch
    Even: 5-7 Toes To Bar/Knees To Elbow

    B.
    21-15-9
    Box Jumps (24/20)
    Alt. Dumbbell Snatches (40/30)
    directly into
    18-12-9
    Wall Ball Shots (20/14)
    Burpees
    directly into
    12-9-6
    Squat Cleans (135/95)
    200 m Run

    A.
    EMOM 10
    Odd: 3 Power Snatch
    Even: 5-7 Knees To Elbow/Knee Raises

    B.
    21-15-9
    Box Jumps or Step Ups (20/16)
    Alt. Dumbell Snatches (25/15)
    12-9-6
    Wall Ball Shots (14/8)
    Burpees
    directly into
    12-9-6
    Power Cleans (95/65)
    200 m Run

    Coach’s Note: For Part A, find a weight for the snatches to be performed TAG and find a number of T2B you can do UB.

    Saturday 170624

    Posted by | WODs | One Comment


    RX’d

    Level II

    Level I

    In teams of two, with only one teammate working at a time, complete the following for time:

    1200 Meter Run (together)

    immediately followed by…

    12 rounds of:
    8 Strict Handstand Push-Ups (4 each)
    16 Chest-to-Bar Pull-Ups (8 each)
    24 Air Squats (12 each)

    immediately followed by…

    1200 Meter Run (together)

    In teams of two, with only one teammate working at a time, complete the following for time:

    1200 Meter Run (together)

    immediately followed by…

    12 rounds of:
    8 Handstand Push-Ups or Negatives (4 each)
    16 Pull-Ups (8 each)
    24 Air Squats (12 each)

    immediately followed by…

    1200 Meter Run (together)

    In teams of two, with only one teammate working at a time, complete the following for time:

    800 Meter Run (together)

    immediately followed by…

    12 rounds of:
    8 L-Seated Dumbbell Press (4 each)
    16 Jumping Pull-Ups or Ring Rows (8 each)
    24 Air Squats (12 each)

    immediately followed by…

    800 Meter Run (together)

    Friday 170623

    Posted by | WODs | 10 Comments


  • 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.
  • Interested in getting delicious prepared Paleo meals delivered to the gym just for you? Click here to check out Territory Foods (formerly My Power Supply)

  • RX’d

    Level II

    Level I

    A.
    Every 2 minutes, for 18 minutes (3 sets each) of:
    Station 1 – 4-8 Ring Muscle-Ups
    Station 2 – 50-75 Foot Handstand Walk
    (use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
    Station 3 – L-Sit x 60 seconds
    (accumulate the time if you’re unable to maintain this position unbroken)

    B.
    Two sets for times of:
    30/25 Calories Rowing
    20 Burpee Box Jump-Overs (30″/24″)
    Rest 6 minutes

    You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

    A.
    Every 2 minutes, for 18 minutes (3 sets each) of:
    Station 1 – 2-4 Ring Muscle-Ups
    Station 2 –1 Minute Freestanding Handstand Hold
    (use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
    Station 3 – L-Sit Progression x 60 seconds
    (accumulate the time if you’re unable to maintain this position unbroken)

    B.
    Two sets for times of:
    30/25 Calories Rowing
    20 Burpee Box Jump-Overs (24″/20″)
    Rest 6 minutes

    You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

    A.
    Every 2 minutes, for 18 minutes (3 sets each) of:
    Station 1 – Muscle Up Progression Work or 10 Ring Dips/10 Pull Ups
    Station 2 –1 Minute Handstand Hold
    (use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
    Station 3 – L-Sit Progression x 60 seconds
    (accumulate the time if you’re unable to maintain this position unbroken)

    B.
    Two sets for times of:
    25/20 Calories Rowing
    20 Burpee Box Jump-Overs (20″/16″)
    Rest 6 minutes

    You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

    Thursday 170622

    Posted by | WODs | 37 Comments

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    RX’d

    Level II

    Level I

    A.
    Back Squat
    *Set 1 – 3 reps @ 80-85%
    *Set 2 – 2 reps @ 85-90%
    *Set 3 – 1 rep @ 90-95%
    *Set 4 – 3 reps @ 85-90%
    *Set 5 – 2 reps @ 90-95%
    *Set 6 – 1 rep @ 95-101%
    Rest 3 minutes between sets

    B.
    Complete as many rounds and reps as possible in 10 minutes of:
    5 Burpee Pull-Ups
    10 Kettlebell Swings (53/35)
    20 Wall Ball Shots (20/14 lbs)

    A.
    Back Squat
    *Set 1 – 3 reps @ 80-85%
    *Set 2 – 2 reps @ 85-90%
    *Set 3 – 1 rep @ 90-95%
    *Set 4 – 3 reps @ 85-90%
    *Set 5 – 2 reps @ 90-95%
    *Set 6 – 1 rep @ 95-101%
    Rest 3 minutes between sets

    B.
    Complete as many rounds and reps as possible in 10 minutes of:
    5 Burpee Pull-Ups
    10 Kettlebell Swings (53/35)
    15 Wall Ball Shots (20/14 lbs)

    A.
    Three sets of:
    Back Squat x 4-6 reps @ 3011
    Rest 45 seconds
    Ring Rows x 8-12 reps @ 2111
    Rest 45 seconds
    Walking Lunges with Dumbbells x 20 steps @ 1010
    Rest 45 seconds

    B.
    Complete as many rounds and reps as possible in 10 minutes of:
    3 Burpee Pull-Ups
    10 Kettlebell Swings (53/35)
    15 Wall Ball Shots 14/8 lbs)

    Coach’s Note:

    Part A.
    Back Squat Waves! Hopefully we see some PRs today! Make sure to get in a good warm-up before starting Set 1. Here are some ideas:
    Improve Your Ankle Mobility
    Tight HIps? Try Planking
    Sit All Day? Try This Before You Workout
    Warm-Up Sets
    Try Some Squat Therapy To Improve Position & Focus
    For more notes on today’s workout go here