Monday 170213

Posted by | February 12, 2017 | WODs | 12 Comments

  • CrossFit founder and CEO Coach Glassman is coming to D.C.! Come to CrossFit DC (1365 H St NE) on Friday, February 17th, to hear Coach speak at 1:00pm and share tacos with your fellow CrossFitters! A taco bar at noon, so arrive early for lunch and the opportunity to meet Greg and other members of CrossFit HQ, as well as mingle with your fellow DC CrossFit community! Coach will be speaking on CrossFit’s continuing fight for integrity in the scientific community and its efforts to combat Big Soda.
  • Join Coach Gretchen at Patriot CrossFit on Saturday, 2/18 at 10 am for a Ladies Only Throwdown. This all-female event will be individual and have a scaled and an RX division. Details about WODs will be announced soon but space will be limited so if you’re interested in taking part in the event, add your name to the list here to guarantee a spot. There will be three events and a final. We are opening the Throwdown up to members of other gyms, but our first priority is making sure we have as many PCF ladies compete as possible! Invite your friends and family to come on down and watch you and other PCF ladies crush some WODs!

  • RX’d

    Level II

    Level I

    Squat
    5-5-5-5-5
    Take the weight you managed for the heaviest or second heaviest set last week and try to hold that for all 5 sets.

    AMRAP 10 Minutes
    10 Burpee
    40 Double Under
    10 KB Snatch (53/35)
    Switch Arms each Round

    Squat
    5-5-5-5-5
    Take the weight you managed for the heaviest or second heaviest set last week and try to hold that for all 5 sets.

    AMRAP 10 Minutes
    10 Burpee
    25 Double Under
    10 DB Snatch (50/35)
    Switch Arms each Round

    Squat
    5-5-5-5-5
    Take the weight you managed for the heaviest or second heaviest set last week and try to hold that for all 5 sets.

    AMRAP 10 Minutes
    10 Burpee
    1 Min DU Practice or 60 Single Unders
    10 DB Snatch (30/20)
    Switch Arms each Round

    12 Comments