Friday 170519

Posted by | May 18, 2017 | WODs | 12 Comments

  • Memorial Day Weekend is coming up and we’re inviting all PCF members and CrossFitters from all over the DC metropolitan area to join us in completing “Murph” WOD on Monday May 29th. Every dollar of non-PCF members’ drop-in fees will go directly to the Navy Seal Foundation. Additional donations can be made here. Buy our limited edition “Murph” tanks here as all proceeds from tank top sales will also be donated to the Navy Seal Foundation. Sign up for the 8:30AM heat or 9:30AM heat of Murph on 29 May! If we find we need to, we’ll also add a 10:30AM heat.
  • 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.


“A great man is always willing to be little.” ~ Ralph Waldo Emerson


Level II

Level I

Take 15 minutes and build to today’s 1-RM Power Clean

For time:
30 Calories of Rowing
30 Burpees
30 Wall Ball Shots (20/14 lbs)
30 Kettlebell Swings (53/35)
30 Dumbbell Push Press (50/35 lbs)
30 Pull-Ups

Take 15 minutes and build to today’s 1-RM Power Clean

For time:
25 Calories of Rowing
25 Burpees
25 Wall Ball Shots (20/14 lbs)
25 Kettlebell Swings (53/35)
25 Dumbbell Push Press (35/20 lbs)
25 Pull-Ups

Take 15 minutes and build to today’s 1-RM Power Clean

For time:
20 Calories of Rowing
20 Burpees
20 Wall Ball Shots (14/8 lbs)
20 Kettlebell Swings (53/35)
20 Dumbbell Push Press (25/15 lbs)
20 Ring Rows


  • Joe A. says:

    Power Clean: 95-135-155-165-175-185. Failed at 195#

    Metcon: 11:59 @ L2 w/ Rex reps

  • Evan says:

    145# on the power clean 1RM

    Fun sampler-pack of a metcon, 10:34 for L2 reps, mix of L2 and L1 weights.

  • John B says:

    Power clean: 185, failed at 195

    Metcon: 11:56 Rx

    Good Friday morning crew!

  • Mark M says:

    A: 275
    B: 8:48 RX
    Packed class. Keith had to wait for my rower and nearly caught me. 🙂
    Notably missing was Shane. He said he was going to try to be a “walk on” for East Regionals. Good luck!

  • Megan says:

    PC – 155 (PR!)
    MC – 12:44 @ rx reps, L2 DB PP (25#)
    Fun chipper!

    Congrats to Kyle and Lisa as well who “rang the bell” this morning. Great start to the weekend!

  • Greg M says:

    PC: 225, failed at 235
    Metcon: 12:12 at RX reps and 35# DB

  • Justin B says:

    PC: 225; 235 was ruled a squat clean
    Metcon: 11:56 @ Rx reps w/ 40# DB

  • Brett says:

    PC: 210#
    Metcon: 14:12 @ Rx Reps + 40# dumbells

  • Bill says:

    Crossfit BCR-Phoenix
    6x 1 power clean + 1 hang squat clean (205#)

    METCON: 8:29 rx
    Deadlift (225/155)
    *in between each round: plate hold OH for :30 (45/25)

    Miss the crew!

  • Jess H says:

    Megan- awesome PR

    PC- stopped at 115. Wrist is still messed up

    Metcon: 13:03 Rx with 25# DB for PP

  • Jonathan P says:

    Power clean: 265 (275 squat clean 🙂
    Metcon: 10:22 Rx db were terrible

  • Cristy B says:

    CROSSFIT 1781

    Badger Partner WOD
    3 RFT
    30 Squat Clean = 65#
    30 Pull-ups
    800 m run

    Partner w/ Rochelle = 26:19