WODs

Saturday 170624

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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


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  • 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

    Wednesday 170621

    Posted by | WODs | 28 Comments

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    RX’d

    Level II

    Level I

    A.
    Take 15-20 minutes to build to today’s heavy…
    Split Jerk x 1 rep

    B.
    Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:
    Row 300/250 Meters
    Push Press (115/75 lbs)

    A.
    Take 15-20 minutes to build to today’s heavy…
    Push Jerk x 1 rep

    B.
    Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:
    Row 300/250 Meters
    Push Press (95/65 lbs)

    A. Three sets of:
    Single-Arm Dumbbell Row x 8-10 reps
    Rest 30 seconds
    Alternating Lateral Lunge x 8-10 reps each
    Rest 30 seconds
    Waiter Walk x 25-meters each arm
    Rest 30 seconds
    Mountain Climbers x 30 reps
    Rest 30 seconds

    B.
    Four sets for max reps of push press against a 2-minute running clock, with 2 minutes of rest between sets:
    Row 300/250 Meters
    Push Press (75/55 lbs)

    Coach’s Note:
    Use the racks for your jerks. Go here for notes on today’s workout.

    Tuesday 170620

    Posted by | WODs | 16 Comments

     

    RX’d

    Level II

    Level I

    Against a 4-minute running clock, perform the following for max reps:
    Run 400 Meters
    Strict Handstand Push-Ups x Max Reps

    Rest exactly 4 minutes, and then . . .

     

    Complete as many rounds and reps as possible in 4 minutes of:
    10 Box Jumps (24″/20″)
    10 Pull-Ups

    Rest exactly 4 minutes, and then . . .

    Complete as many rounds and reps as possible in 4 minutes of:
    5 Burpees
    5 Thrusters (95/65 lbs)

    Rest exactly 4 minutes, and then . . .

    Complete as many rounds and reps as possible in 4 minutes of:
    30 Double-Unders
    10 Toes to Bar

    Against a 4-minute running clock, perform the following for max reps:
    Run 400 Meters
    Handstand Push-Ups  x Max Reps

    Rest exactly 4 minutes, and then . . .

     

    Complete as many rounds and reps as possible in 4 minutes of:
    8 Box Jumps (24″/20″)
    8 Pull-Ups

    Rest exactly 4 minutes, and then . . .

    Complete as many rounds and reps as possible in 4 minutes of:
    5 Burpees
    5 Thrusters (75/55 lbs)

    Rest exactly 4 minutes, and then . . .

    Complete as many rounds and reps as possible in 4 minutes of:
    15 Double-Unders
    10 Knees to Elbow

    Against a 4-minute running clock, perform the following for max reps:

    Run 400 Meters
    L-Seated Dumbbell Press

    Rest exactly 4 minutes, and then . . .

     

    Complete as many rounds and reps as possible in 4 minutes of:
    8 Box Jumps (20/14″)
    8 Ring Rows

    Rest exactly 4 minutes, and then . . .

    Complete as many rounds and reps as possible in 4 minutes of:
    5 Burpees
    5 Thrusters (65/45 lbs)

    Rest exactly 4 minutes, and then . . .

    Complete as many rounds and reps as possible in 4 minutes of:
    60 Single Unders
    8 Knee Raises

    Coach’s Note:

    Mods for strict HSPU: L-seated DB press; piked off box; wall climbs; wall runs. HSPU negatives are NOT a good option for this workout – only use them if they are in the strength portion and not in workouts for time.

    How to Shop for Running Shoes

    Handstand Push-Up Negatives Explained

    For more recommended reading and thoughts on the other portions of the WOD go here