Monday 170515

Posted by | May 14, 2017 | WODs | 15 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.
  • PCF MEMBER REFERRAL PROGRAM: Running from May 1 through June 1, we will be offering a New Member Referral Program! Do you have that friend, family member, or co-worker that you have been begging to come into the gym with you for weeks or months, but you just can’t get them to commit? Well, hopefully, this will be the nudge they need. Click here refer a friend!

 


“We come nearest to the great when we are great in humility” ~ Rabindranath Tagore

RX’d

Level II

Level I

A.
Four sets of:
Deadlift x 3-5 reps @ 20X1
Rest 20 seconds
Handstand Push-Ups x Max Reps in 60 seconds
Rest 3 minutes
Pick a heavy load you maintain for the tempo work for all sets. Write it down.
 
 
 

B.
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (53/35)
30 Double-Unders

A.
Four sets of:
Deadlift x 3-5 reps @ 20X1
Rest 20 seconds
Handstand Push-Ups x Max Reps in 60 seconds
Rest 3 minutes
Pick a heavy load you maintain for the tempo work for all sets. Write it down.
 
 
 

B.
Complete as many rounds and reps as possible in 8 minutes of:
15 Kettlebell Swings (53/35)
15 Double-Unders

A.
Four sets of:
Deadlift x 3-5 reps @ 20X1
Rest 20 seconds
Handstand Negatives
or Box Push-Ups
(see scaling options from 5/13/17)
x Max Reps in 60 seconds
Rest 3 minutes
Pick a heavy load you maintain for the tempo work for all sets. Write it down.

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Kettlebell Swings (53/35)
10 Double-Under Attempts

Coach’s Note: Today begins our next programming cycle. Look for the strength to be done superset style with a gymnastics or corrective/mobility movement and with tempo work.

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