WODs

Wednesday 110629

Posted by | WODs | 16 Comments

Next Round of Foundations begins on July 5 at 7:30pm. Sign up here.

We’re doing one PCF Team for Fight Gone Bad this year. We kicked some major ass last year and raised a good bit of money for some great causes. We hope to do even better this year….register for the team on the FGB site here:

Push-Press
3-3-3-3

Weighted Pull-ups
4-4-4-4

5 Minute AMRAP
10 DB Ground to Overhead (45/25)
10 Push-up

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Tuesday 110628

Posted by | WODs | 15 Comments

Have an athlete you’d like to recommend for an athlete profile on the website? Shoot me an e mail at erika@potomaccrossfit.com – we’re going to start featuring athlete stories on the blog. Nominate yourself or a friend you think has a good story or someone you’d like to know more about (careful – this is not a dating service….)

Run 1 Mile
Rest 3 Minutes
Max Double Unders in 3 Minutes
Rest 3 Minutes
Row 1000m
Rest 3 Minutes
20 Burpees
30 KB Swings (35/25)

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Monday 110627

Posted by | WODs | 16 Comments

Thanks to everyone that came out for the Crossfit Kids classes yesterday.  We had a blast and hope that all the kids did, too!

 

Front Squat
1-1-1-1-1-1-1

7 Minutes AMRAP
7 Back Squats (225/155)
7 Strict Ring Dips
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Do not scale with bands. Do the most difficult push-up variation you can that fits the profile of this WOD.

Saturday 110625

Posted by | WODs | 6 Comments

Free Crossfit Kids Classes again this weekend, beginning at 1100. Sign up here.


“Daniel”
50 pullups
400m run
95/65 lbs thrusters, 21 reps
800m run
95/65 lbs thrusters, 21 reps
400m run
50 pullups
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