WODs

Sunday 110703

Posted by | WODs | 5 Comments

4th of July Weekend Schedule:

Patriot
Saturday – normal
Sunday – normal
Monday – 10am and 11am WOD

Potomac
Saturday – normal
Sunday – normal
Monday – Closed

If we program perfectly and you scale perfectly, everyone will finish a workout within a minute or two of one another in equal states of exhaustion. If you are scaling do not think you should be finishing well behind the fastest people in the class. Scaling will never be perfect, but with some combination of reduced reps and modified movements you should achieve the proper stimulus of muscle fatigue and cardio-respiratory fatigue.

3 Rounds
Run 400m
Rest 1 Minute

1 Burpee penalty for every second you are off of your first 400. In other words, keep the same pace. Burpees to be completed at the end of the 3rd run.

Recover

3 Rounds
30/20 Push-ups
20/15 Box Jumps (20)
30 Sit-ups

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Saturday 110702

Posted by | WODs | 7 Comments

4th of July Weekend Schedule:

Patriot
Saturday – normal
Sunday – normal
Monday – 10am and 11am WOD

Potomac
Saturday – normal
Sunday – normal
Monday – Closed

 

Intensity is the single component most responsible for positive adaptation in the body. This is why most of our workouts are between 3 and 12 minutes. It is difficult to maintain intensity over extended periods of time. The important thing to remember about many of our long Saturday workouts is that they do a poor job of improving your fitness. But if you have come in on your Mondays, Wednesdays and Thursdays then Saturday’s workout will do a good job of testing whether your fitness has improved. These workouts also serve to improve “mental toughness” and act as a shared experience best remembered with friends over drinks.

“The Seven”

7 Rounds
7 Handstand Push-ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlift (245/175)
7 Burpees
7 KB Swings (70/53)
7 Pull-ups

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

Post loads and times to comments