Friday 170421

Posted by | April 20, 2017 | WODs | 20 Comments

  • 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.
  • The Three’s Company Throwdown is almost upon us! April 28th at 6PM at Potomac, same-gender teams of 3 (mixed ability, both Rx and Scaled athletes on same team) will face off in a multi-workout throwdown! Click here to sign up, or email Colin at with questions!
  • PCF SOCIAL: Trampoline Madness Ridiculous fun with your PCF friends and family. We have booked the ENTIRE trampoline park at Springfield for an hour of jumping, somersaults and fun! It can accommodate up to 200 people and we have it all to ourselves! We need about 40 people to make this work so sign up now! DEADLINE: April 24th – Sign up here!
  • 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.

  • “A strength and conditioning regimen devoid of gymnastics practice and skills is deficient” – Greg Glassman, founder of CrossFit, Inc.


    Level II

    Level I

    Every 2 minutes, for 18 minutes (3 sets of each):

    Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps

    Station 2 – Handstand Walk x 10 meters
    (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

    Station 3 – L-Sit or L-Sit Progression x 45-60 seconds


    3 RFT:

    Run 400 Meters
    10 Strict Handstand Push-Ups
    15 Chest-to-Bar Pull-Ups
    20 Alternating Pistols

    Every 2 minutes, for 18 minutes (3 sets of each):

    Station 1 – Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps

    Station 2 – Partner Assisted Handstand Walk x 10 m or Handstand Wall Runs

    Station 3 – L-Sit Progression x 45-60 seconds


    3 RFT:

    Run 400 Meters
    10 Handstand Push-Ups
    10 Chest-to-Bar Pull-Ups
    20 Alternating Pistols or Assisted Pistols

    Every 2 minutes, for 18 minutes (3 sets of each):

    Station 1 – 5 Strict Pull Ups + 5 Strict Dips

    Station 2 – Handstand Hold x 45-60 seconds

    Station 3 – Ring Knee Tuck Hold x 45-60 seconds


    3 RFT:

    Run 400 Meters
    10 Handstand Negatives or Box Push Ups
    15 Kipping or Assisted Pull-Ups
    20 Assisted Pistols

    Coach’s Note: For our higher skill gymnastics work, there is a bunch of work you can do outside of the gym to assist with your training. Check these Invictus articles on HSPUs and Muscle-Ups with sample programs to follow.


    • Jonathan P says:

      Metcon: 12:25 Rx
      Those HSPU were tough after yesterday’s upper body beating

    • Shane says:

      Metcon: 16:34 RX (thought John beat me, my time could be wrong)

      Tough day for the big lads. JP, Keith, and BostonMike were moving. Not sure what Mark was doing…

      Fun handstand walk race with JP. The last round at least, which he won 🙁

    • K-Nay says:

      B: 17:02 @ L2

    • Mark M says:

      Sometimes, when you’re as old as me, you gotta listen to your body Shane. Did the circuits from today and the metcon from Wednesday.

    • Jess Hunt says:

      Part A: F’ed around most of the time due to muscle soreness from all of the RD yesterday. Practiced walking on my hands some.

      Metcon: 16:16 L2 with Strict HSPU to 1 mat

      Best part of today’s WOD: Pistols

    • John S. says:

      Metcon: 16:38 w/ Rx pistols, lvl 2 else.
      Supercool crew at 0530, JP in the house. Jess showing off her mad HS walk skills.

    • LJ says:

      Mark, great choice on switching up MetCon for today for Weds. Listening to your body is key.

    • Evan B says:

      Metcon: 15:15 L1. Body-weight stuff is humbling, but awesome.

    • Paul B says:

      14:42 rx

    • Dave Hunt says:


    • Justin B says:

      15:19 Rx

    • Cristy B says:

      Sorry to be missing another challenging WOD…

      Jess – my quad, hamstrings and hips are sore my yesterdays DBM , TGU & side planks!!! Got to admit I love our new programs <3

    • Jonathan P says:


    • Shane says:

      LOL!!! Had a feeling Dave would wipe the floor with JP. BIG TIME!!!

      Mark-Not sure if you noticed, LJ’s comment is 99.999% sarcasm. He’s overly positive and agreeable. Don’t have to be a lawyer to figure that one out… You’ve disrespected all CrossFit gyms and shamed your family lineage.

    • Mark M says:

      Is JP trying to imply that he ran the board here? Cause I am pretty sure that Keith was in his car driving home by the time JP finished.

    • LJ says:

      @Mark, Shane knows not of what he speaks. Don’t listen to him, he cheats on us regularly with Potomac at least 2x a week from what I hear! 😉

    • Jonathan P says:

      Mark M – pretty sure I didn’t see c2b or strict HSPU but maybe that’s bc I was too busy watching Shane struggle….

    • Dave Hunt says:

      I had to have a good workout for my last weekday workout at patriot! I’ll be happy to beat you guys on Saturdays when I can get back over the next couple months though!

    • Mark M says:

      Dave! Are you in tomorrow?!?

    • Dave Hunt says:

      I can’t. I’m on my own with the boy all day and he doesn’t sit still anymore!