WODs

Wednesday 170222

Posted by | WODs | 10 Comments

RX’d

Level II

Level I

Snatch
3-2-2-1-1-1

In Teams of Two, Complete:
4 Rounds:
Partner 1
2 Minutes DB Burpee Thruster (50/35)
Partner 2
2 Minute Row for Meters
Switch every 2 Minutes. 25m is 1 point. Each partner will do each exercise twice making his 8 total minutes of work.

Snatch
3-2-2-1-1-1

In Teams of Two, Complete:
4 Rounds:
Partner 1
2 Minutes DB Burpee Thruster (40/25)
Partner 2
2 Minute Row for Meters
Switch every 2 Minutes. 25m is 1 point. Each partner will do each exercise twice making his 8 total minutes of work.

Snatch
3-2-2-1-1-1

In Teams of Two, Complete:
4 Rounds:
Partner 1
2 Minutes DB Burpee Thruster (20/15)
Partner 2
2 Minute Row for Meters
Switch every 2 Minutes. 25m is 1 point. Each partner will do each exercise twice making his 8 total minutes of work.

Tuesday 170221

Posted by | WODs | 13 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 | 9 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 | 3 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