Friday 170714

Posted by | July 13, 2017 | WODs | 10 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.

  • RX’d

    Level II

    Level I

    Partners alternate whole rounds for time and complete four rounds each of:*
     
    Row 250 Meters
    5 Dumbbell Single-Arm Push Press (each arm) (50/40)
    10 Dumbbell Goblet Squats (50/40)
    Run 400 Meters

    Partners alternate whole rounds for time and complete four rounds each of:*
     
    Row 250 Meters
    5 Dumbbell Single-Arm Push Press (each arm) (40/30)
    10 Dumbbell Goblet Squats (40/30)
    Run 400 Meters

    Partners alternate whole rounds for time and complete four rounds each of:*
     
    Row 250 Meters
    5 Dumbbell Single-Arm Push Press (each arm) (30/20)
    10 Dumbbell Goblet Squats (30/20)
    Run 400 Meters

    *Partner A completes 250 meters, Single-Arm Press x 10 total reps, Goblet Squats x 10 reps, and a 400 meter run while Partner B rests; Partner B starts on the row as soon as Partner A completes the 400 meter run.

    10 Comments

    • Jimmy says:

      finally, a shoulder WOD!

    • Joe A. says:

      Nice Partner WOD this morning, it was fun watching Boston Mike & Keith battle Shane and Mark

      27:39 with John B

    • K-Nay says:

      28:05 @ L2 w/ Greg M
      The humidity was ridiculous…

    • Mark M says:

      25:21 RX with Shane. Good job everyone. Good cardio workout.
      I let Shane down with my 3:31 split on the third set of work…but other than that…we kept it moving pretty well for a couple fellas north of 200 lb.

    • Shane says:

      25:21 RX with Mark. That hurt. Could not stay with Keith and BostonMike. It was the perfect storm of movements for those lads…

      Mark-WAAAAAYYYY north of 200lbs, big time!

      It was humbling seeing Joe A finish his last round. No one redlines harder than him!!!

    • Mark M says:

      #northof235

    • Travis says:

      25:05 rx with JP and Paul. That 400m outdoor swim added a different element

    • Brett says:

      Are we finally allowed to use weight as an excuse for poor performance?? IT’S ABOUT TIME.

      34:56 with Brooke Rx/Rx

    • Mark M says:

      Weight and height are always good excuses Brett.

    • Faika D says:

      Great WOD! It was crazy hot running outside even at 6:30 a.m. but finished at 33:00!