WODs

Saturday 170722

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  • Starting Aug 19 2017, Arlington Community Federal Credit Union (next door to our building) will now be open on Saturdays from 9 to 1PM. Since this will increase drive, walking traffic in the parking lot and drive thru area, please use caution and refrain from parking in the spots designated for the Credit Union during open hours. Remember to use the parking lot at Thirsty Bernie’s if you come to a full lot. Thanks for the cooperation everyone!
  • RX’d

    Level II

    Level I

    In teams of three, alternate rounds to complete 10 rounds each for time of:
     
    3 Front Squats (185/135)
    6 Burpees Over the Barbell
    12 Kettlebell Swings (70/53)

    In teams of three, alternate rounds to complete 10 rounds each for time of:
     
    3 Front Squats (155/105)
    6 Burpees Over the Barbell
    8 Kettlebell Swings (70/53)

    In teams of three, alternate rounds to complete 10 rounds each for time of:
     
    3 Front Squats (95/65)
    6 Burpees Over the Barbell
    12 Kettlebell Swings (53/35)

    Friday 170721

    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.

  • RX’d

    Level II

    Level I

    In teams of two, partners alternate rounds to complete five sets each of:
    500 Meter Row
    10 Dumbbell Man-Makers (40/35)

    In teams of two, partners alternate rounds to complete five sets each of:
    500 Meter Row
    10 Dumbbell Man-Makers (35/20)

    In teams of two, partners alternate rounds to complete five sets each of:
    400 Meter Row
    10 Dumbbell Man-Makers (25/15)

    Coach’s Note:
    Today for Man-Makers use the following: Row left, Push-Up, Row right, Power Clean, Push Press

    Thursday 170720

    Posted by | WODs | 16 Comments

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

  • RX’d

    Level II

    Level I

    A.
    Five sets of:
    Hang Snatch + Snatch
    Rest 20 seconds
    Tall Box Jumps x 1.1.1.1.1
    (rest 5 seconds between jumps)
    Rest 2 minutes

    B.
    Three rounds for time of:
    400 Meter Run
    15 Overhead Squats (135/85 lbs)

    A.
    Five sets of:
    Hang Snatch + Snatch
    Rest 20 seconds
    Tall Box Jumps x 1.1.1.1.1
    (rest 5 seconds between jumps)
    Rest 2 minutes

    B.
    Three rounds for time of:
    400 Meter Run
    15 Overhead Squats (105/75 lbs)

    A.
    Five sets of:
    Hang Snatch + Snatch
    Rest 20 seconds
    Tall Box Jumps x 1.1.1.1.1
    (rest 5 seconds between jumps)
    Rest 2 minutes

    B.
    Three rounds for time of:
    200 Meter Run
    15 Overhead Squats (75/55 lbs)

    Coach’s Note: Each of the five sets has two movements to focus on technique and position. If you are an experienced lifter, feel free to go heavish. If you are newer to lifting or are focusing on technique, then stay light and get in an extra set or two with less rest. For demo videos and recommended reading, go here.

    Wednesday 170719

    Posted by | WODs | 47 Comments

  • Thinking of checking us out? Patriot free intro class goes every Saturday at 1000 – come by and see what it is all about!
  • Did you know that we’re part of the Reebok Key Partner Program? You can order Reebok gear through our online store here!

  • RX’d

    Level II

    Level I

    A.
    Eight sets of:*
    Back Squat x 2-3 reps @ 30X1
    Rest 2 minutes

    B.
    Complete as many rounds and reps as possible in 6 minutes of:
    3 Thrusters (135/95 lbs)
    6 Pull-Ups
    12 Kettlebell Swings (53/35)

    A.
    Eight sets of:*
    Back Squat x 2-3 reps @ 30X1
    Rest 2 minutes

    B.
    Complete as many rounds and reps as possible in 6 minutes of:
    3 Thrusters (115/75 lbs)
    6 Pull-Ups
    10 Kettlebell Swings (53/35)

    A.
    Eight sets of:*
    Back Squat x 2-3 reps @ 30X1
    Rest 2 minutes

    B.
    Complete as many rounds and reps as possible in 6 minutes of:
    3 Thrusters (95/55 lbs)
    6 Assisted Pull-Ups
    10 Kettlebell Swings (53/35)

    *These sets should all be heavy. Use rest time to stretch and mobilize your upper body.
     
    Coach’s Note:
    A. Eight Sets!!! And at a tough tempo…speaking of tempo, if you have a training partner, you might consider having them count for you so you don’t rush it (like we tend to do under these loads). It is highly unlikely that you will hit your 2-3 rep max with a 3-second descent but you WILL be making #gainz down the road for sticking to it as increased time under tension is where those come from.
    B. Short and fast!
    For the thrusters, these MUST be unbroken each set and I’d recommend you doing a “cluster” for the first rep which means you do a squat clean straight into the first thruster. Pull-ups are kipping, if you have them.
    For more videos and recommended reading, go here.

    Tuesday 170718

    Posted by | WODs | 19 Comments

  • Interested in getting chiropractic care right here at PCF? Schedule here!

  • RX’d

    Level II

    Level I

    A.
    Four sets of:
    Push Press x 3-5 reps
    Rest 2 minutes
    L-Sit Tuck to Extension x 7-10 reps @ 1212
    Rest 2 minutes

    B.
    Complete rounds of 21, 15, and 9 reps of:
    Strict Handstand Push-Ups
    Push Press (135/85 lbs)
    Push-Ups

    A.
    Four sets of:
    Push Press x 3-5 reps
    Rest 2 minutes
    L-Sit Tuck to Extension on Box x 7-10 reps @ 1212
    Rest 2 minutes

    B.
    Complete rounds of 21, 15, and 9 reps of:
    Handstand Push-Up off Box
    Push Press (115/75 lbs)
    Push-Ups

    A.
    Four sets of:
    Push Press x 3-5 reps
    Rest 2 minutes
    L-Sit Progression x 7-10 reps @ 1212
    Rest 2 minutes

    B.
    Complete rounds of 21, 15, and 9 reps of:
    Burpees
    Push Press (95/45 lbs)
    Push-Ups

    Coach’s Notes:
    Push Press doesn’t come up too often in Performance so it is likely that you might not know where to start with your sets.
    – Please take a few sets to warm up so that all four sets in this prescription are “working” sets meaning they are pretty challenging to complete the rep range.
    – If you hit all 5 reps then go up in weight!
    – One thing I notice with our members is that many people miss out on the hip and posterior chain engagement in this lift.
    – SIT into the dip versus only sending the knees forward so that you can accomplish this.
    – It helps if you externally rotate the hips when you dip (knees out) so that you get your glutes involved and also to help keep your torso upright.
    – As you drive the bar overhead, make sure you finish with your quads and abs tight so that you don’t compromise your lumbar spine.
    For more notes and a few videos on L-Sit progressions, go here.