WODs

Tuesday 170328

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  • 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!
  • PCF SOCIAL: Trampoline Madness Ridiculous fun with your PCF friends and family. We have booked the ENTIRE trampoline park at Springfield for an hour of jumping, somersaults and fun! It can accommodate up to 200 people and we have it all to ourselves! We need about 40 people to make this work so sign up now! DEADLINE: April 24th – Sign up here!

  • RX’d

    Level II

    Level I

    3 Rounds:
    3 Minute Row (Cals)
    3 Minute Wallball (20/14 to 10ft)
    3 Minute Burpee

    3 Rounds:
    3 Minute Row (Cals)
    3 Minute Wallball (20/14 to 9ft)
    3 Minute Burpee

    3 Rounds:
    3 Minute Row (Cals)
    3 Minute Wallball (16/8 as high as you can)
    3 Minute Burpee

    Monday 170327

    Posted by | WODs | 14 Comments

  • PCF SOCIAL: Trampoline Madness Ridiculous fun with your PCF friends and family. We have booked the ENTIRE trampoline park at Springfield for an hour of jumping, somersaults and fun! It can accommodate up to 200 people and we have it all to ourselves! We need about 40 people to make this work so sign up now! DEADLINE: April 24th – Sign up here!

  • RX’d

    Level II

    Level I

    Squat
    3-2-2-1-1-1

    24-18-12
    Front Rack Lunge (95/65)
    Box Jump (27/24)
    Toes to Bar

    Squat
    3-2-2-1-1-1

    24-18-12
    Front Rack Lunge (75/55)
    Box Jump (24/20)
    Toes to Bar (16-10-4)

    Squat
    3-2-2-1-1-1

    24-18-12
    Front Rack Lunge (45/35)
    Box Jump (20/16)
    Knees to Wherever or Sit-up

    Sunday 170326

    Posted by | WODs | No Comments

  • PCF SOCIAL: Trampoline Madness Ridiculous fun with your PCF friends and family. We have booked the ENTIRE trampoline park at Springfield for an hour of jumping, somersaults and fun! It can accommodate up to 200 people and we have it all to ourselves! We need about 40 people to make this work so sign up now! DEADLINE: April 24th – Sign up here!
  • 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

    Press
    3-3-3-3-3

    “Elizabeth”
    21-15-9
    Squat Clean (135/95)
    Ring Dip

    Press
    3-3-3-3-3

    21-15-9
    Squat Clean (115/80)
    Ring Dip (15-12-9)

    Press
    3-3-3-3-3

    21-15-9
    Squat Clean (75/55)
    Assisted Ring Dip or Push-up

    Saturday 170325

    Posted by | WODs | 4 Comments

    • PCF SOCIAL: Trampoline Madness Ridiculous fun with your PCF friends and family. We have booked the ENTIRE trampoline park at Springfield for an hour of jumping, somersaults and fun! It can accommodate up to 200 people and we have it all to ourselves! We need about 40 people to make this work so sign up now! DEADLINE: April 24th – Sign up here!
    • We will be performing the Open WODs on Fridays at Patriot and Saturdays at Potomac with a 1pm make-up on Sundays at Patriot.
    • Join CrossFit Kids every first and third Sundays of every month at Patriot CrossFit! CrossFit Kids at 11:45am – 12:15pm and CrossFit Preteens/Teens at 12:30pm – 1:30pm. Click here for more information.

     

    RX’d

    Level II

    Level I

    “Eva”
    Five rounds:
    800m Run
    30 American KBS (70/53)
    30 Pull-up

    Four rounds:
    800m Run
    20 Russian KBS (70/53)
    20 Pull-up

    Four rounds:
    600m Run
    20 KBS (53/35)
    20 Assisted Pull-up

    Friday 170324

    Posted by | WODs | 24 Comments

    • PCF SOCIAL: Trampoline Madness Ridiculous fun with your PCF friends and family. We have booked the ENTIRE trampoline park at Springfield for an hour of jumping, somersaults and fun! It can accommodate up to 200 people and we have it all to ourselves! We need about 40 people to make this work so sign up now! DEADLINE: April 24th – Sign up here!
    • 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.
    • We will be performing the Open WODs on Fridays at Patriot and Saturdays at Potomac with a 1pm make-up on Sundays at Patriot.
    • Full standards for 17.5 can be found here.

     

    RX’d

    Scaled

    “17.5”

    10 rounds for time of:
    9 thrusters
    35 double-unders

    M95lb. F65lb.

    “17.5”

    10 rounds for time of:
    9 thrusters
    35 single-unders

    M65lb. F45lb.