WODs

Sunday 110403

Posted by | WODs | 2 Comments

 

Next Foundations Class begins Tuesday (4/5) at 1830. Get your spot now.

Free intro classes Wednesdays at 1930 and Sundays at 1100. Check it out!

New Potomac/Patriot pricing policies go into effect May 1! Spoiler Alert: You don’t pay more, you can actually pay less than you do now, and you get two gyms for one price. Read on for more info:

Potomac/Patriot Pricing Policy

Potomac/Patriot Price Selection Form

For questions, either post to comments or email info@potomaccrossfit.com

Run 400m
30 Ring Dips/Push-ups
Run 400m
30 Pull-ups
Run 400m
30 Thrusters (75/55)
Run 400m
30 KB Swings (53/35)
Run 400m
Row 400m
Post time to comments.
The order in which you do the exercises is not important.  Go to an open station if yours is full.

Friday 110401

Posted by | WODs | 18 Comments

Next Foundations Class begins Tuesday (4/5) at 1830. Get your spot now.

Free intro classes Wednesdays at 1930 and Sundays at 1100. Check it out!

New Potomac/Patriot pricing policies go into effect May 1! Spoiler Alert: You don’t pay more, you can actually pay less than you do now, and you get two gyms for one price. Read on for more info:

Potomac/Patriot Pricing Policy

Potomac/Patriot Price Selection Form

For questions, either post to comments or email info@potomaccrossfit.com

Run 400m
5 Rounds
20 Wallballs (20/14)
10 Burpees
Run 400m
Post time to comments.

Thursday 110331

Posted by | WODs | 29 Comments

 

Next Foundations Class begins Tuesday (4/5) at 1830. Get your spot now.

Free intro classes Wednesdays at 1930 and Sundays at 1100. Check it out!

New Potomac/Patriot pricing policies go into effect May 1! Spoiler Alert: You don’t pay more, you can actually pay less than you do now, and you get two gyms for one price. Read on for more info:

Potomac/Patriot Pricing Policy

Potomac/Patriot Price Selection Form

For questions, either post to comments or email info@potomaccrossfit.com

Squat Snatch
2-2-2-2-2

15-12-9
Squat Snatch (95/65)
Pull-up
Post loads and times to comments.

Wednesday 110330

Posted by | WODs | 34 Comments

 

Next Foundations Class begins Tuesday (4/5) at 1830.  Get your spot now.

Free intro classes Wednesdays at 1960 and Sundays at 1100.  Check it out!

New Potomac/Patriot pricing policies go into effect May 1! Spoiler Alert: You don’t pay more, you can actually pay less than you do now, and you get two gyms for one price. Read on for more info:

Potomac/Patriot Pricing Policy

Potomac/Patriot Price Selection Form

For questions, either post to comments or email info@potomaccrossfit.com

Natural, Local Foods for your Little One by Humble Gourmand

Push-Press
5-5-5

AMRAP 10 Minutes
10 Ground to Overhead (75/55)
20 Box Jumps (24/20)
Post loads and times to comments.