WODs

Saturday 110326

Posted by | WODs | 7 Comments

0930 and 1030 classes today.

Don’t forget about the free intro class at 1100 on Sunday.  Bring your friends!

“Nasty Girls”
3 Rounds
50 Squats
7 Muscle-ups
10 Hang Power Cleans (135/95)
Post time to comments.
Substitute 3 Pull-ups and 3 Dips for each muscle up.

Friday 110325

Posted by | WODs | 34 Comments

 

Next round of Foundations begins Monday of next week.  Sign up here.

Since there is no NoVa Open WOD this week, we’ll hold classes at 0930 and 1030 on Saturday.

Free intro classes run Wednesdays at 1930 and Sundays at 1100.  Contact info@patriotcrossfit.com with any questions.

3 Rounds
12 Thrusters (115/75)
21 Box Jumps (24/20)
Row 300
Post time to comments.

Thursday 110324

Posted by | WODs | 73 Comments

When no kids show up, Liz puts an athlete in the play area. Don't make Matt Q sit out another WOD, bring those kiddos in to play with Liz.

New Foundations Classes start Mon and Tues evenings.  Sign up now!

Liz PCF is running childcare at the 0930 and 1200 WODs – bring the little ones along so you can get your WOD on.  (Kids are welcome any time, of course, but we have a dedicated coach at the daytime WODs to keep an eye on them so you can WOD worry free).

Also, reminder that we’re running free intro classes at 1930 on Wednesdays and 1100 on Sundays.  Stop in and try us out!

 

Deadlift
3-3-3-3-3

3 Rounds
20 KB Swings (1.5/1pood)
10 Burpees
Post loads and times to comments.

Wednesday 110323

Posted by | WODs | 18 Comments

Reminder: we’re running childcare/child play at the 0930 and 1200 WODs, so if you’ve got kiddos, feel free to bring them with you!

Press
1-1-1-1-1-1-1

4 Rounds
150m Row
Rest as needed.
Post loads and times to comments.

Tuesday 110322

Posted by | WODs | 18 Comments

 

Full class schedule today!  Check our “Schedule” tab for more info.

“Power Badger”

4 Rounds:
15 Power Cleans (135/95)
15 Chest to Bar Pull-ups
400m Run
Post time to comments.