WODs

Monday 170522

Posted by | WODs | 9 Comments

  • Memorial Day Weekend is coming up and we’re inviting all PCF members and CrossFitters from all over the DC metropolitan area to join us in completing “Murph” WOD on Monday May 29th. Every dollar of non-PCF members’ drop-in fees will go directly to the Navy Seal Foundation. Additional donations can be made here. Buy our limited edition “Murph” tanks here as all proceeds from tank top sales will also be donated to the Navy Seal Foundation. Sign up for the 8:30AM heat or 9:30AM heat of Murph on 29 May! If we find we need to, we’ll also add a 10:30AM heat.
  • PCF MEMBER REFERRAL PROGRAM: Running from May 1 through June 1, we will be offering a New Member Referral Program! Do you have that friend, family member, or co-worker that you have been begging to come into the gym with you for weeks or months, but you just can’t get them to commit? Well, hopefully, this will be the nudge they need. Click here refer a friend!


  • “Difficult times disrupt your conventional ways of thinking and push you to forge better habits of thought, performance and being.” Robin S. Sharma

    RX’d

    Level II

    Level I

    A.
    Four sets of:
    Shoulder Press x 4-6 reps @ 20X1
    Rest 90 seconds
    Hollow Rocks x 30-45 seconds
    Rest 90 seconds
     

    B.
    In teams of three, complete five rounds each for time of:
    250/200 Meter Row Sprint
    10 Push Presses (155/105 lbs)

    A.
    Four sets of:
    Shoulder Press x 4-6 reps @ 20X1
    Rest 90 seconds
    Hollow Hold x 30-45 seconds
    Rest 90 seconds
     

    B.
    In teams of three, complete five rounds each for time of:
    250/200 Meter Row Sprint
    10 Push Presses (135/95 lbs)

    A.
    Four sets of:
    Shoulder Press x 4-6 reps @ 20X1
    Rest 90 seconds
    Hollow Hold or Dead Bug variation x 30-45 seconds
    Rest 90 seconds

    B.
    In teams of three, complete five rounds each for time of:
    200/150 Meter Row Sprint
    10 Push Presses (115/80 lbs)

    Coach’s Note:

    For Part A: Make sure you work up to a solid (at least 85% of your 1RM) working weight before hitting the four working sets. Tight shoulders? Here’s an article from Dave Lipson on how you can self-assess your shoulder issue and some mobility prescriptions.
     
    For Part B: This is a sprint and your partners are waiting for you to finish so please choose a weight for the push press that you can do unbroken or in two, quick sets of 5 reps. You can always add weight after the first set if you went to light.

    Sunday 170521

    Posted by | WODs | 3 Comments

    • Memorial Day Weekend is coming up and we’re inviting all PCF members and CrossFitters from all over the DC metropolitan area to join us in completing “Murph” WOD on Monday May 29th. Every dollar of non-PCF members’ drop-in fees will go directly to the Navy Seal Foundation. Additional donations can be made here. Buy our limited edition “Murph” tanks here as all proceeds from tank top sales will also be donated to the Navy Seal Foundation. Sign up for the 8:30AM heat or 9:30AM heat of Murph on 29 May! If we find we need to, we’ll also add a 10:30AM heat.

     


    RX’d

    Level II

    Level I

    A.
    Three sets of:
    Romanian Deadlift x 6-8 reps @ 3011
    Rest 60 seconds
    Turkish Get-Ups x 2 reps each arm
    Rest 60 seconds
    Double-Under Practice x 60 seconds
    Rest 60 seconds

    Find a weight for the first two exercises you can maintain for all three sets.

    B.
    “Dead Helen”
    3 RFT:
    400 m Run
    21 KB Swings (53/35)
    12 Pull Ups
    6 Deadlifts (275/185)

    A.
    Three sets of:
    Romanian Deadlift x 6-8 reps @ 3011
    Rest 60 seconds
    Turkish Get-Ups x 2 reps each arm
    Rest 60 seconds
    Double-Under Practice x 60 seconds
    Rest 60 seconds

    Find a weight for the first two exercises you can maintain for all three sets.

    B.
    “Dead Helen”
    3 RFT:
    400 m Run
    21 KB Swings (53/35)
    12 Pull Ups
    6 Deadlifts (185/135)

    A.
    Three sets of:
    Romanian Deadlift x 6-8 reps @ 3011
    Rest 60 seconds
    Turkish Get-Ups x 2 reps each arm
    Rest 60 seconds
    Double-Under Practice x 60 seconds
    Rest 60 seconds

    Find a weight for the first two exercises you can maintain for all three sets.

    B.
    “Dead Helen”
    3 RFT:
    400 m Run
    21 KB Swings (53/35)
    12 Jumping Pull Ups or Ring Rows
    6 Deadlifts (135/95)

    Coach’s Note: Here’s a video on Romanian Deadlifts.

    Saturday 170520

    Posted by | WODs | 4 Comments

    • Memorial Day Weekend is coming up and we’re inviting all PCF members and CrossFitters from all over the DC metropolitan area to join us in completing “Murph” WOD on Monday May 29th. Every dollar of non-PCF members’ drop-in fees will go directly to the Navy Seal Foundation. Additional donations can be made here. Buy our limited edition “Murph” tanks here as all proceeds from tank top sales will also be donated to the Navy Seal Foundation. Sign up for the 8:30AM heat or 9:30AM heat of Murph on 29 May! If we find we need to, we’ll also add a 10:30AM heat.
    • 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.

     


    “People who think they know everything are a great annoyance to those of us who do.” ~ Isaac Asimov

    RX’d

    Level II

    Level I

    “Trucker Dukes”
    In teams of 3, complete as many rounds and reps as possible in 20 minutes and 17 seconds (20:17):
     
    45 Synchronized Burpees
    followed by as many rounds as possible of:
     
    Partner 1: 4/2 Muscle-Ups + 10 Air Squats + 13 Sit-Ups
    Partner 2: Prone Plank Hold
    Partner 3: Rest

    Continue to rotate through the stations until time is called.

    “Trucker Dukes”
    In teams of 3, complete as many rounds and reps as possible in 20 minutes and 17 seconds (20:17):
     
    45 Synchronized Burpees
    followed by as many rounds as possible of:
     
    Partner 1: 1 Muscle-Up/4 Strict Pull Ups + 10 Air Squats + 13 Sit-Ups
    Partner 2: Prone Plank Hold
    Partner 3: Rest

    Continue to rotate through the stations until time is called.

    “Trucker Dukes”
    In teams of 3, complete as many rounds and reps as possible in 20 minutes and 17 seconds (20:17):
     
    45 Synchronized Burpees
    followed by as many rounds as possible of:
     
    Partner 1: 4 Banded Pull-Ups or Ring Rows + 10 Air Squats + 13 Sit-Ups
    Partner 2: Prone Plank Hold
    Partner 3: Rest

    Continue to rotate through the stations until time is called.

    Friday 170519

    Posted by | WODs | 12 Comments

    • Memorial Day Weekend is coming up and we’re inviting all PCF members and CrossFitters from all over the DC metropolitan area to join us in completing “Murph” WOD on Monday May 29th. Every dollar of non-PCF members’ drop-in fees will go directly to the Navy Seal Foundation. Additional donations can be made here. Buy our limited edition “Murph” tanks here as all proceeds from tank top sales will also be donated to the Navy Seal Foundation. Sign up for the 8:30AM heat or 9:30AM heat of Murph on 29 May! If we find we need to, we’ll also add a 10:30AM heat.
    • 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.

     


    “A great man is always willing to be little.” ~ Ralph Waldo Emerson

    RX’d

    Level II

    Level I

    A.
    Take 15 minutes and build to today’s 1-RM Power Clean

    B.
    For time:
    30 Calories of Rowing
    30 Burpees
    30 Wall Ball Shots (20/14 lbs)
    30 Kettlebell Swings (53/35)
    30 Dumbbell Push Press (50/35 lbs)
    30 Pull-Ups

    A.
    Take 15 minutes and build to today’s 1-RM Power Clean

    B.
    For time:
    25 Calories of Rowing
    25 Burpees
    25 Wall Ball Shots (20/14 lbs)
    25 Kettlebell Swings (53/35)
    25 Dumbbell Push Press (35/20 lbs)
    25 Pull-Ups

    A.
    Take 15 minutes and build to today’s 1-RM Power Clean

    B.
    For time:
    20 Calories of Rowing
    20 Burpees
    20 Wall Ball Shots (14/8 lbs)
    20 Kettlebell Swings (53/35)
    20 Dumbbell Push Press (25/15 lbs)
    20 Ring Rows

    Thursday 170518

    Posted by | WODs | 9 Comments

    • Got questions/issues with your billing/membership? It’s as easy as emailing info@​patriotcrossfit.com!​
    • Memorial Day Weekend is coming up and we’re inviting all PCF members and CrossFitters from all over the DC metropolitan area to join us in completing “Murph” WOD on Monday May 29th. Every dollar of non-PCF members’ drop-in fees will go directly to the Navy Seal Foundation. Additional donations can be made here. Buy our limited edition “Murph” tanks here as all proceeds from tank top sales will also be donated to the Navy Seal Foundation. Sign up for the 8:30AM heat or 9:30AM heat of Murph on 29 May! If we find we need to, we’ll also add a 10:30AM heat.

     


    “On the highest throne in the world, we still sit only on our own bottom.” ~ Michel de Montaigne, The Complete Essays

    RX’d

    Level II

    Level I

    A.
    Three sets of:
    Dumbbell Walking Lunge (70/55#) x 20 steps @
    10X0
    Rest 60 seconds

    B.
    Complete as many rounds and reps as possible in 5 minutes of:

    20 Double-Unders
    10 Air Squats
    Rest 60 seconds, and then…

    Complete as many rounds and reps as possible in 5 minutes of:

    5 Man-Makers (40/30#)
    10 Box Jumps
    Rest 60 seconds, and then…

    Complete as many rounds and reps as possible in 5 minutes of:

    5 Toes to Bar
    10 Push-Ups

    A.
    Three sets of:
    Dumbbell Walking Lunge (50/35#) x 20 steps @ 10X0
    Rest 60 seconds

    B.
    Complete as many rounds and reps as possible in 5 minutes of:

    10 Double-Unders
    10 Air Squats
    Rest 60 seconds, and then…

    Complete as many rounds and reps as possible in 5 minutes of:

    5 Man-Makers (30/20#)
    10 Box Jumps
    Rest 60 seconds, and then…

    Complete as many rounds and reps as possible in 5 minutes of:

    5 Knees to Elbow
    10 Push-Ups

    A.
    Three sets of:
    Dumbbell Walking Lunge (25/15#) x 20 steps @
    10X0
    Rest 60 seconds

    B.
    Complete as many rounds and reps as possible in 5 minutes of:

    10 Double-Under Attempts
    10 Air Squats
    Rest 60 seconds, and then…

    Complete as many rounds and reps as possible in 5 minutes of:

    5 Man-Makers (20/10#)
    10 Box Jumps (or Step-Ups)
    Rest 60 seconds, and then…

    Complete as many rounds and reps as possible in 5 minutes of:

    5 Knee Raises
    8 Push-Ups

    Coach’s Note: For Part A, the number indicates the weight for a dumbbell held in each hand.