WODs

Tuesday 170221

Posted by | WODs | No 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

    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

    Monday 170220

    Posted by | WODs | 7 Comments

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

  • RX’d

    Level II

    Level I

    Squat
    3-3-3-3-3
    Start around your heaviest set of 5 and work up from there.

    15-12-9
    Thruster (135/95)
    Chest to Bar Pull-up

    Squat
    3-3-3-3-3
    Start around your heaviest set of 5 and work up from there.

    15-12-9
    Thruster (115/80)
    Pull-up

    Squat
    3-3-3-3-3
    Start around your heaviest set of 5 and work up from there.

    15-12-9
    Thruster (95/65)
    Assisted Pull-up or Ring Row

    Sunday 170219

    Posted by | WODs | 2 Comments

    RX’d

    Level II

    Level I

    Press
    5-3-3-1-1-1

    30-20-10
    Plate Ground to Overhead (45/25)
    Box Jump Over (24/20)
    Burpee Pull-up
    Plate must rest flat with hands off between every rep.

    Press
    5-3-3-1-1-1

    25-15-5
    Plate Ground to Overhead (45/25)
    Box Jump Over (24/20)
    Burpee Pull-up
    Plate must rest flat with hands off between every rep.

    Press
    5-3-3-1-1-1

    25-15-5
    Plate Ground to Overhead (25/15)
    Box Jump Over (20/16)
    Burpee Jumping Pull-up
    Plate must rest flat with hands off between every rep.

    Saturday 170218

    Posted by | WODs | 4 Comments

    U.S. Marine Corps Sergeant Matthew T. Abbate

     
    U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

       

    • Join Coach Gretchen at Patriot CrossFit on Saturday, 2/18 at 10 am for a Ladies Only Throwdown. This all-female event will be individual and have a scaled and an RX division. Details about WODs will be announced soon but space will be limited so if you’re interested in taking part in the event, add your name to the list here to guarantee a spot. There will be three events and a final. We are opening the Throwdown up to members of other gyms, but our first priority is making sure we have as many PCF ladies compete as possible! Invite your friends and family to come on down and watch you and other PCF ladies crush some WODs!

     

    RX’d

    Level II

    Level I

    “Abbate”
    Run 1 Mile
    21 Clean and Jerks (155/105)
    Run 800m
    21 Clean and Jerks (155/105)
    Run 1 Mile

    Run 1 Mile
    21 Clean and Jerks (125/85)
    Run 800m
    21 Clean and Jerks (125/85)
    Run 1 Mile

    Run 1200m
    21 Clean and Jerks (95/65)
    Run 600m
    21 Clean and Jerks (95/65)
    Run 1200m

    Friday 170217

    Posted by | WODs | 10 Comments

  • CrossFit founder and CEO Coach Glassman is coming to D.C.! Come to CrossFit DC (1365 H St NE) on Friday, February 17th, to hear Coach speak at 1:00pm and share tacos with your fellow CrossFitters! A taco bar at noon, so arrive early for lunch and the opportunity to meet Greg and other members of CrossFit HQ, as well as mingle with your fellow DC CrossFit community! Coach will be speaking on CrossFit’s continuing fight for integrity in the scientific community and its efforts to combat Big Soda.
  • 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.

  • RX’d

    Level II

    Level I

    Front Squat
    5-5-5-3-1

    AMRAP 10 Minutes:
    30 Wallball (20 to 10ft/14 to 9ft)
    50 Double Under
    4 Muscle-up

    Front Squat
    5-5-5-3-1

    AMRAP 10 Minutes:
    30 Wallball (20 to 10ft/14 to 9ft)
    35 Double Under
    2 Muscle-up

    Front Squat
    5-5-5-3-1

    AMRAP 10 Minutes:
    30 Wallball (16/8 as high as you can)
    1 Min DU Practice or 75 Single Under
    2 MUT or 8 Pull-up + 8 Ring Dip