WODs

Thursday 170817

Posted by | WODs | No Comments

  • Join Coach LJ and SwoleNation for SwoleFit 2.0 starting 12 September! SwoleFit supplements our regular CrossFit workouts with training intended for sculpting size, definition, proportion or symmetry for particular parts of the physique. Click here to sign up!
  • Interested in getting delicious prepared Paleo meals delivered to the gym just for you? Click here to check out Territory Foods (formerly My Power Supply)
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  • RX’d

    Level II

    Level I

    A.
    Four sets of:
    Turkish Get-Ups x 3 reps each arm
    Rest 90 seconds
    L-Sit Tuck to Extension x 7-10 reps
    Rest 90 seconds

    B.
    Every minute, on the minute, for 10 minutes:
    8 Alternating Dumbbell Snatches (70/50 lbs)
    Double-Unders x Max Reps

    A.
    Four sets of:
    Turkish Get-Ups x 3 reps each arm
    Rest 90 seconds
    L-Sit Tuck to Extension x 7-10 reps
    Rest 90 seconds

    B.
    Every minute, on the minute, for 10 minutes:
    8 Alternating Dumbbell Snatches (50/30 lbs)
    Double-Unders x Max Reps

    A.
    Four sets of:
    Turkish Get-Ups x 3 reps each arm
    Rest 90 seconds
    L-Sit Tuck to Extension x 7-10 reps
    Rest 90 seconds

    B.
    Every minute, on the minute, for 10 minutes:
    8 Alternating Dumbbell Snatches (35/15 lbs)
    Single Unders x Max Reps

    Programming Notes: Here’s a video on L-Sit modifications. For the L-Sits, extend the legs for 2-5 seconds, pull them in for 2-5 seconds and repeat. For the WOD, score total number of double-unders performed.

    Wednesday 170816

    Posted by | WODs | 19 Comments

  • Join Coach Colin to start getting ready for the 2018 CrossFit Games Open with this upcoming, 6-week Focus Session starting 11 September! Click here to sign up.
  • 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.
    Take 20 minutes and find today’s 1-RM Clean and Jerk.
     
     
     
     
     
     
     
     

    B.
    For time:
    500 Meter Row
    50 Kettlebell Swings (70/53)
    100 Air Squats
    500 Meter Row

    A.
    Take 20 minutes and find today’s 1-RM Clean and Jerk.
     
     
     
     
     
     
     
     

    B.
    For time:
    500 Meter Row
    50 Kettlebell Swings (53/35)
    100 Air Squats
    500 Meter Row

    A.
    Four sets of:
    Dumbbell Push Press x 10-12 reps
    Rest 45 seconds
    Alternating Cossack Squats x 14-20 reps
    Rest 45 seconds
    Prone Plank x 45-60 seconds
    Rest 45 seconds

    B.
    For time:
    400 Meter Row
    50 Kettlebell Swings (53/35)
    75 Air Squats
    400 Meter Row

    Tuesday 170815

    Posted by | WODs | 17 Comments

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

     
    A Letter from Coach Andrea
     
    As many of you already know, I have decided to take a job that will take me away from being your coach. I know you will miss my random question of the day and my sassy energy before the sun has even risen (insert my usual sarcasm).

    And let us not forget the repetitive introductions ….where everyone rolls their eyes at me. I have said that I memorize names because I want to be able to scream it across the gym to get your attention if your form is off. But in all reality, I think it is important to remember people’s first names, as well as little facts about their personal life – not just their personal records (don’t worry, I remember your PR’s too). I enjoy greeting each and every one of you by name with a smile, song, smirk, dance or laugh on a daily basis. Your name is one of the most personal thing you are given in life.

    Let us also not forget that I stand watch over the white board after your workout to collect “scores” or smiley faces. I don’t do this for the sake of the leaderboard or the post on Facebook every night, I do it because I want to hold you accountable for choosing a healthy lifestyle. I feel that if I can motivate you to take your health seriously, maybe one day you can inspire someone else as well. I have always felt that people just need one person to believe in them and their dreams are endless.

    Walking into a gym, let alone a CrossFit gym,can be intimidating to some people. With the coaches/community we have at Potomac, I feel that fear can be lessened.

    I am so grateful that you have allowed me to be a part of your life – sharing your job woes, family vacations or dating disasters. I know it may be small to some, but I take the job of starting our day very seriously. On the way to work every day, I ask God to allow me to be the light in someone’s day that day. You never know who will be the lucky winner of that energy (or hostility according to John P or Simon if I have not consumed coffee ).

    We all have “stuff” to deal with in this lifetime and for one brief hour, I hope I have helped you laugh and not take life too seriously.

    I may not be the best at expressing “gushy” emotions, but each and every one of you have had an impact on my life that I will take with me. And I will miss all of you!
     
    -Andrea


  • RX’d

    Level II

    Level I

    A.
    Gymnastics Skills Practice – Pick 2-3 movements you want to spend some time with, and try to get perfect quality repetitions to improve efficiency.

    B.
    Five rounds for max reps of:
    60 seconds of Burpee Pull-Ups
    60 seconds Ring Dips @ 1111
    60 seconds Box Jump Overs
    Rest 60 seconds

    A.
    Gymnastics Skills Practice – Pick 2-3 movements you want to spend some time with, and try to get perfect quality repetitions to improve efficiency.

    B.
    Five rounds for max reps of:
    60 seconds of Burpee Pull-Ups
    60 seconds Box Dips @ 1111
    60 seconds Box Jump Overs
    Rest 60 seconds

    A.
    Gymnastics Skills Practice – Pick 2-3 movements you want to spend some time with, and try to get perfect quality repetitions to improve efficiency.

    B.
    Five rounds for max reps of:
    60 seconds of Burpee Pull-Ups
    60 seconds Box Dips @ 1111
    60 seconds Box Jump Overs
    Rest 60 seconds

    Programming Note: For the ring dips, finish each rep with pinky to your side and thumb turned out away from your body. For the box jump overs, today think of these as max effort jumps each time, clearing the whole box — your goal is not just to clear the object, but clear it with as much height as possible.

    Monday 170814

    Posted by | WODs | 10 Comments


  • Having trouble perfecting the technique of the Olympic lifts? Join Coach Cody Burgener for a mini-snatch seminar at Patriot CrossFit Sunday September 24th, 12-3pm! Click here to sign up.
  • Interested in getting delicious prepared Paleo meals delivered to the gym just for you? Click here to check out Territory Foods (formerly My Power Supply)

  • RX’d

    Level II

    Level I

    A.

    Three sets of:
    Front Squat x 5-6 reps @ 30X1
    Rest 90 seconds
    Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0
    Rest 90 seconds
     

    B.

    Against a 3-minute running clock…
    Row 500 Meters
    135/95 lbs Ground to Overhead x Max reps
    Rest 3 minutes

    In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead.

    A.

    Three sets of:
    Front Squat x 5-6 reps @ 30X1
    Rest 90 seconds
    Assisted Strict Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0
    Rest 90 seconds

    B.

    Against a 3-minute running clock…
    Row 500 Meters
    115/75 lbs Ground to Overhead x Max reps
    Rest 3 minutes

    In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead.

    A.
    Three sets of:
    Front Squat x 5-6 reps @ 30X1
    Rest 90 seconds
    Assisted Supinated-Grip Pull-Ups x Max Unbroken Reps @ 11X0
    Rest 90 seconds

    B.

    Against a 3-minute running clock…
    Row 400 Meters
    95/55 lbs Ground to Overhead x Max reps
    Rest 3 minutes

    In teams of two, partners alternate 3-minute sets until they each complete 30 reps of Ground to Overhead.

    Programming Note: For the pull ups, find assistance that allows you to get to 8-10 reps. For more notes on today’s workout, go here.

    Sunday 170813

    Posted by | WODs | 4 Comments

    RX’d

    Level II

    Level I

    “Grin and Bear It”

    In Teams of 2, Complete For Time:
    A.

    Run 400 m w/1 med ball (20/14) (together)

    2 rounds each of:
    Partner A: Deadlift hold at the top (185/135)
    Partner B: Bear Crawl redline to redline and back

    Immediately followed by…

    B.

    Run 400 m w/1 med ball (20/14) (together)

    2 rounds each of:
    Partner A: Dead Hang on Pull Up Bar
    Partner B: 15 Burpee Pull Ups

    Immediately followed by…

    C.

    Run 400 m w/1 med ball (20/14) (together)

    2 rounds each of:
    Partner A: Handstand Hold
    Partner B: 7 Bear Complexes (165/105)
    (Power CleanFront SquatThrusterBack SquatThruster)

    Run 400 m w/1 med ball (20/14) (together)

    “Grin and Bear It”

    In Teams of 2, Complete For Time:
    A.

    Run 400 m w/1 med ball (20/14) (together)

    2 rounds each of:
    Partner A: Deadlift hold at the top (155/105)
    Partner B: Bear Crawl redline to redline and back

    Immediately followed by…

    B.

    Run 400 m w/1 med ball (20/14) (together)

    2 rounds each of:
    Partner A: Dead Hang on Pull Up Bar
    Partner B: 15 Burpee Pull Ups

    Immediately followed by…

    C.

    Run 400 m w/1 med ball (20/14) (together)

    2 rounds each of:
    Partner A: Handstand Hold
    Partner B: 7 Bear Complexes (135/95)
    (Power CleanFront SquatThrusterBack SquatThruster)

    Run 400 m w/1 med ball (20/14) (together)

    “Grin and Bear It”

    In Teams of 2, Complete For Time:

    A.

    Run 400 m w/1 med ball (14/8) (together)

    2 rounds each of:
    Partner A: Deadlift hold at the top (135/95)
    Partner B: Bear Crawl redline to redline and back

    Immediately followed by…

    B.

    Run 400 m w/1 med ball (14/8) (together)

    2 rounds each of:
    Partner A: Dead Hang on Pull Up Bar
    Partner B: 10 Burpees

    Immediately followed by…

    C.

    Run 400 m w/1 med ball (14/8) (together)

    2 rounds each of:
    Partner A: Plank Hold
    Partner B: 7 Bear Complexes (95/65)
    (Power CleanFront SquatThrusterBack SquatThruster)

    Run 400 w/1 med ball (14/8) (together)

    Programming Note: If one of the partners falls off/is unable to hold the static position, the partner who is doing the dynamic movement must wait until the other partner is back in place.