WODs

Friday 170512

Posted by | WODs | 23 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.
  • Join CrossFit Kids every first and third Sundays of every month at Patriot CrossFit! CrossFit Kids at 11:45am – 12:15pm and CrossFit Preteens/Teens at 12:30pm – 1:30pm. Click here for more information.
  • Memorial Day Weekend is coming up and we’re inviting all PCF members and CrossFitters from all over the DC metropolitan area to join us in completing “Murph” WOD on Monday May 29th. Every dollar of non-PCF members’ drop-in fees will go directly to the Navy Seal Foundation. Additional donations can be made here. Buy our limited edition “Murph” tanks here as all proceeds from tank top sales will also be donated to the Navy Seal Foundation. Sign up for the 8:30AM heat or 9:30AM heat of Murph on 29 May! If we find we need to, we’ll also add a 10:30AM heat.

 


“Anyone can train to be a gladiator. What marks you out is having the mindset of a champion.” – Manu Bennett

RX’d

Level II

Level I

A.
Every 2 minutes, for 16 minutes (8 sets):
Strict Shoulder Press x 2-3 reps

Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – Russian Kettlebell Swings (70/53) x 15 reps
Minute 2 – Push Press x 15 reps
(choose a weight that will challenge you in sets 4 & 5)
Minute 3 – Double-Unders x 45 reps

A.
Every 2 minutes, for 16 minutes (8 sets):
Strict Shoulder Press x 2-3 reps

Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – Russian Kettlebell Swings (53/35) x 15 reps
Minute 2 – Push Press x 15 reps
(choose a weight that will challenge you in sets 4 & 5)
Minute 3 – Double-Unders x 30 reps

A.
Every 2 minutes, for 16 minutes (8 sets):
Strict Shoulder Press x 2-3 reps

Suggested loading per set (by %): 60, 70, 80, 85+, 85+, 85+, 85+, 85+

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – Russian Kettlebell Swings (53/35) x 10 reps
Minute 2 – Push Press x 15 reps
(choose a weight that will challenge you in sets 4 & 5)
Minute 3 – Double-Unders Attempts x 20-30 reps

Coach’s Note: Here’s a great warm-up for your shoulders that only requires a roller and lacrosse ball, if you’re hanging around before class. Today is a choose your own adventure day in terms of loading on the Push Press in Part B. Find a weight that allows you atleast 15-20 seconds of rest before the next minute. Feel free to scale the doubles if you aren’t able to have 15-20 seconds of rest before going back to the swings.

Thursday 170511

Posted by | WODs | 17 Comments

  • Memorial Day Weekend is coming up and we’re inviting all PCF members and CrossFitters from all over the DC metropolitan area to join us in completing “Murph” WOD on Monday May 29th. Every dollar of non-PCF members’ drop-in fees will go directly to the Navy Seal Foundation. Additional donations can be made here. Buy our limited edition “Murph” tanks here as all proceeds from tank top sales will also be donated to the Navy Seal Foundation. Sign up for the 8:30AM heat or 9:30AM heat of Murph on 29 May! If we find we need to, we’ll also add a 10:30AM heat.

 


“A good plan violently executed now, is better than a perfect plan executed next week.” ~ George S. Patton

RX’d

Level II

Level I

Complete as many rounds and reps as possible in 3 minutes of:
10 Single-Arm Dumbbell Snatches (55/35)
10 Box Jump-Overs (or Step-Overs) (24/20)
1 Bar Muscle Up

Rest 3 minutes between sets, and complete a total of five sets.

Complete as many rounds and reps as possible in 3 minutes of:
10 Single-Arm Dumbbell Snatches (35/20)
10 Box Jump-Overs (or Step-Overs) (20/16)
5 Ring Dips + 3 Burpees
Rest 3 minutes between sets, and complete a total of five sets.

Complete as many rounds and reps as possible in 3 minutes of:
10 Single-Arm Dumbbell Snatches (25/15)
10 Box Jump-Overs (or Step-Overs) (16/12)
5 Box Dips + 3 Burpee
Rest 3 minutes between sets, and complete a total of five sets.

Coach’s Note: Here’s an in-depth video on the single-arm dumbbell snatch for some tips on cleaning yours up and making it as efficient as possible.

Wednesday 170510

Posted by | WODs | 13 Comments

  • Got questions about your billing or membership? Contact us at info@patriotcrossfit.com for assistance.
  • Thinking of checking us out? Patriot free intro class goes every Saturday at 1000 – come by and see what it is all about!
  • PCF MEMBER REFERRAL PROGRAM: Running from May 1 through June 1, we will be offering a New Member Referral Program! Do you have that friend, family member, or co-worker that you have been begging to come into the gym with you for weeks or months, but you just can’t get them to commit? Well, hopefully, this will be the nudge they need. Click here refer a friend!
  • Memorial Day Weekend is coming up and we’re inviting all PCF members and CrossFitters from all over the DC metropolitan area to join us in completing “Murph” WOD on Monday May 29th. Every dollar of non-PCF members’ drop-in fees will go directly to the Navy Seal Foundation. Additional donations can be made here. Buy our limited edition “Murph” tanks here as all proceeds from tank top sales will also be donated to the Navy Seal Foundation. Sign up for the 8:30AM heat or 9:30AM heat of Murph on 29 May! If we find we need to, we’ll also add a 10:30AM heat.

 


“My dad encouraged us to fail. Growing up, he would ask us what we failed at that week. If we didn’t have something, he would be disappointed. It changed my mindset at an early age that failure is not the outcome, failure is not trying. Don’t be afraid to fail.” ~ Sara Blakely

RX’d

Level II

Level I

A.
Every 2 minutes, for 12 minutes (6 sets), rotate through the following stations:
Station 1 – Legless Rope Climb Technique Work – no more than 2 ascents
Station 2 – Handstand Walk Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Tuck Rock to Tuck Sit x 15 reps

B.
Three sets, for max reps of:
3 Minutes of 100m Sprints (100 m is 1 rep)
2 Minutes of Strict Handstand Push-Ups
1 Minute of Strict Pull-Ups
Rest 3 minutes

A.
Every 2 minutes, for 12 minutes (6 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work – 2 Pulls to the Top! No more than 2 ascents.
Station 2 – Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Tuck Rock to Tuck Sit x 15 reps

 
 
 

B.
Three sets, for max reps of:
3 Minutes of 100m Sprints
2 Minutes of Strict Handstand Push-Ups (once you can not do anymore strict, switch to kip)
1 Minute of Strict Pull-Ups
Rest 3 minutes

A.
Every 2 minutes, for 12 minutes (6 sets), rotate through the following stations:
Station 1 – Rope Climb Technique Work
Station 2 – Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
Station 3 – Tuck Rock to Tuck Sit x 15 reps

 

B.
Three sets, for max reps of:
3 Minutes of 100m Sprints
2 Minutes of HSPU Progression Work
1 Minute of Jump to Pull-Up Negatives
Rest 3 minutes

Coach’s Note: The Handstand Push-Up by Nicole DeHart of Invictus.

Tuesday 170509

Posted by | WODs | 10 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!
  • Memorial Day Weekend is coming up and we’re inviting all PCF members and CrossFitters from all over the DC metropolitan area to join us in completing “Murph” WOD on Monday May 29th. Every dollar of non-PCF members’ drop-in fees will go directly to the Navy Seal Foundation. Additional donations can be made here. Buy our limited edition “Murph” tanks here as all proceeds from tank top sales will also be donated to the Navy Seal Foundation. Sign up for the 8:30AM heat or 9:30AM heat of Murph on 29 May! If we find we need to, we’ll also add a 10:30AM heat.


  • “I think anything is possible if you have the mindset and the will and desire to do it and put the time in.” ~ Roger Clemens

    RX’d

    Level II

    Level I

    A.

    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps @ 65%
    *Set 2 – 4 reps @ 75%
    *Set 3 – 2 reps @ 85%
    *Set 4 – 2 reps @ 90%
    *Set 5 – 1 rep @ 95%

    followed by…

    Every 3 minutes, for 6 minutes (2 sets):
    Back Squat x 1 rep @ 101+%
     
     

    B.

    For time:
    30/20 Calories of Rowing
    30 Thrusters (115/75 lbs)
    30 Chest-to-Bar Pull-Ups

    A.

    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat
    *Set 1 – 6 reps @ 65%
    *Set 2 – 4 reps @ 75%
    *Set 3 – 2 reps @ 85%
    *Set 4 – 2 reps @ 90%
    *Set 5 – 1 rep @ 95%

    followed by…

    Every 3 minutes, for 6 minutes (2 sets):
    Back Squat x 1 rep @ 101+%
     
     

    B.

    For time:
    30/20 Calories of Rowing
    30 Thrusters (95/65 lbs)
    30 Kipping Pull-Ups

    A.

    Every 2 minutes, for 10 minutes (5 sets):
    Back Squat
    Building weight
    *Set 1 – 6 reps
    *Set 2 – 4 reps
    *Set 3 – 2 reps
    *Set 4 – 2 reps
    *Set 5 – 1 rep

    followed by…

    Every 3 minutes, for 6 minutes (2 sets):
    Back Squat x 1 rep @ 101+% of your 1 rep

    B.

    For time:
    25/15 Calories of Rowing
    30 Thrusters (75/55 lbs)
    30 Assisted Pull-Ups or Ring Rows

    Coach’s Note: Today is a day to test your 1 RM Back Squat using this rep scheme and style. Our next cycle will include back squat but with a tempo variation super-set with another movement.

    Monday 170508

    Posted by | WODs | 13 Comments

  • PCF MEMBER REFERRAL PROGRAM: Running from May 1 through June 1, we will be offering a New Member Referral Program! Do you have that friend, family member, or co-worker that you have been begging to come into the gym with you for weeks or months, but you just can’t get them to commit? Well, hopefully, this will be the nudge they need. Click here refer a friend!
  • Memorial Day Weekend is coming up and we’re inviting all PCF members and CrossFitters from all over the DC metropolitan area to join us in completing “Murph” WOD on Monday May 29th. Every dollar of non-PCF members’ drop-in fees will go directly to the Navy Seal Foundation. Additional donations can be made here. Buy our limited edition “Murph” tanks here as all proceeds from tank top sales will also be donated to the Navy Seal Foundation. Sign up for the 8:30AM heat or 9:30AM heat of Murph on 29 May! If we find we need to, we’ll also add a 10:30AM heat.

  • “No matter what, people grow. If you chose not to grow, you’re staying in a small box with a small mindset. People who win go outside of that box. It’s very simple when you look at it.” – Kevin Hart

    RX’d

    Level II

    Level I

    A.
    For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

    Every 90 seconds, for 6 minutes (4 sets):
    High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

    Rest 60 seconds, and then…

    Every 90 seconds, for 6 minutes (4 sets):
    Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

    Rest 60 seconds, and then…

    Every 90 seconds, for 6 minutes (4 sets):
    Snatch x 1 rep @ 80+% of 1-RM Snatch

    B.

    Complete as many rounds and reps as possible in 9 minutes of:
    30 Double-Unders
    6 Snatches (135/95 lbs)

    A.
    For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

    Every 90 seconds, for 6 minutes (4 sets):
    High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

    Rest 60 seconds, and then…

    Every 90 seconds, for 6 minutes (4 sets):
    Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

    Rest 60 seconds, and then…

    Every 90 seconds, for 6 minutes (4 sets):
    Snatch x 1 rep @ 80+% of 1-RM Snatch

    B.

    Complete as many rounds and reps as possible in 9 minutes of:
    15 Double-Unders
    6 Snatches (115/75 lbs)

    A.
    For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.
    Building weight as you go

    Every 90 seconds, for 6 minutes (4 sets):
    High Hang Snatch x 2 reps

    Rest 60 seconds, and then…

    Every 90 seconds, for 6 minutes (4 sets):
    Hang Snatch x 1 rep

    Rest 60 seconds, and then…

    Every 90 seconds, for 6 minutes (4 sets):
    Snatch x 1 rep @ 8
     
     

    B.

    Complete as many rounds and reps as possible in 9 minutes of:
    15 Double-Under Attempts
    6 Snatches (75/55 lbs)

    Coach’s Note: Here’s an Invictus article on the High Hang Snatch written by our own Coach Cody Burgener.