Saturday 170513

Posted by | May 12, 2017 | WODs | 5 Comments

  • 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!
  • 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.

 


 

RX’d

Level II

Level I

“DT & JT”

Grab a partner. Partition reps as needed.

10 rounds for time:

12 Deadlifts (155/105)

9 HSPU

9 Hang Power Cleans (155/105)

9 Ring Dip

6 Push Jerks (155/105)

9 Push Up

“DT & JT”

Grab a partner. Partition reps as needed.

10 rounds for time:

12 Deadlifts (135/95)

9 HSPU

9 Hang Power Cleans (135/95)

9 Ring or Box Dip

6 Push Jerks (135/95)

9 Push Up

“DT & JT”

Grab a partner. Partition reps as needed.

10 rounds for time:

12 Deadlifts (95/65)

9 HSPU Negatives or HSPU from a Box or Pike HSPU

9 Hang Power Cleans (95/65)

Box Dips

6 Push Jerks (95/65)

9 Push Up

 

5 Comments

  • Roger says:

    Great Hero WOD! Did it myself for 5 rounds RX’ed in 38 min. Still working on improving our prison gym here. Missing the team at 0530.

  • Megan says:

    Megan & Mark: 28:17 (mix of levels)
    Great workout even if I didn’t get all the rest that I was promised!!

    Great to hear from Roger. I can picture him hitting this rx (of course!) 0530 misses you too!

  • Cristy B says:

    Great Hero WOD!
    Cristy & Mike – 28:02
    Mike – of course RX
    Cristy – RX except HPC &PJ @ 65#

  • […] 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 […]

  • Mark M says:

    Great job Roger! No way you will see this…but had to comment.