Friday 170317

Posted by | March 16, 2017 | WODs | 16 Comments

  • PCF St. Patty’s Day Hang Out: What’s better than drinking green beer? Hanging out with your best PCF friends while drinking green beer! Come and hang out with the PCF crew at Four Courts in Courthouse on Saturday, March 18th at 4:30 PM. For more info, check out the invite here!
  • 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.
  • We will be performing the Open WODs on Fridays at Patriot and Saturdays at Potomac with a 1pm make-up on Sundays at Patriot.
  • 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.
  • Check out the full standards for 17.4 here.



Scaled (Level II/I)


Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target.
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target.


Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts
55 wall-ball shots
55-calorie row
55 hand-release push ups

Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target.
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target.


  • Joe A. says:

    148 Rx’d. I improved by 27 reps on this from last year. Like last time the Deadlifts slowed me down a bit. Great 0530 – looking to see if I can improve on this on Sunday.

  • BostonMike says:

    184 Reps at 135 LB deadlifts

    For those of you who missed the 0530, Mark and Shane went head to head. In the words or Ari Gold, “Shane melted down like Phil Mickelson at Wingfoot.”

  • Mark M says:

    Great to see BostonMike in there this morning. Fun workout going head-to-head with Shane (looks like the sun shined on a dog’s ass today). Great job on the PRs everybody!
    RX metcon finishing with 28 HSPUs (whatever that means for reps…I don’t know).
    Stuck around to cheer the 0630 crew on…observations: great music and dominant performances .

  • Mark M says:

    PS…nobody blogs like BostonMike. Ouch.

  • Justin B says:

    170 Rx’d – +5 rep improvement over last year. must have been the music because the rowing still sucked

  • Shane says:

    Metcon-got to 25 HSPU. A few no reps from BostonMike. Very questionable no reps actually. Felt like Mike was intentionally no repping me. I think I saw an exchange of cash between mike and mark after class in the parking lot. Weird…

  • Andrew says:

    Metcon 201, Scaled version. My back is already thanking me, managed to pick up the kids when I got home so will call that a win.

  • Paul B says:

    188 rx (23 HSPUs)

    Great vibes at the 0630.

    +1 for Boston Mikes comment. Thats a solid pull there

  • Greg M says:

    193 @ 165# DL, RX WB, row and regular push-up.

    Great 6:30 crew, and mad props to everyone who did that RX.

  • Mark M says:

    Great job Paul. I feel like I owe you at least a few reps for messing you up. Feel like a major newb for breaking your concentration mid-workout.
    Doing it again Sunday if your game!

  • Travis says:

    Can’t help but notice Shane’s posts have been quite negative lately. Accusing Mike and Mark of foul play, bullying Joe A, emphasizing any of my less than perfect oly lifts. Used to think Shane was a stand up guy, not so much these days. Sad!

  • Paul B says:

    Mark…You cant trick me into doing this again with your mind-games. I’m on to you…

  • Mark M says:

    Shane…I owed BostonMike that money from a LONG time ago. Had nothing to do with those no reps.

    Paul…you’ve got nothing to lose! Who needs discs in their back anyway?!? Not me! Sign me up for round two!

  • Sean C. says:

    85 Rx’d. Completed 30 wall balls. Those deadlifts really slowed me down, but I improved by 34 reps over last year, so all is good.

  • Shane says:

    Wow! Feel like Joe A today….

  • Alex Witkus says:

    170 Rx… 8:07 tiebreaker. Can someone help me with HSPUs tmrw?…5 reps in 5 minutes is no bueno.