Saturday 170520

Posted by | May 19, 2017 | WODs | 4 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.

 


“People who think they know everything are a great annoyance to those of us who do.” ~ Isaac Asimov

RX’d

Level II

Level I

“Trucker Dukes”
In teams of 3, complete as many rounds and reps as possible in 20 minutes and 17 seconds (20:17):
 
45 Synchronized Burpees
followed by as many rounds as possible of:
 
Partner 1: 4/2 Muscle-Ups + 10 Air Squats + 13 Sit-Ups
Partner 2: Prone Plank Hold
Partner 3: Rest

Continue to rotate through the stations until time is called.

“Trucker Dukes”
In teams of 3, complete as many rounds and reps as possible in 20 minutes and 17 seconds (20:17):
 
45 Synchronized Burpees
followed by as many rounds as possible of:
 
Partner 1: 1 Muscle-Up/4 Strict Pull Ups + 10 Air Squats + 13 Sit-Ups
Partner 2: Prone Plank Hold
Partner 3: Rest

Continue to rotate through the stations until time is called.

“Trucker Dukes”
In teams of 3, complete as many rounds and reps as possible in 20 minutes and 17 seconds (20:17):
 
45 Synchronized Burpees
followed by as many rounds as possible of:
 
Partner 1: 4 Banded Pull-Ups or Ring Rows + 10 Air Squats + 13 Sit-Ups
Partner 2: Prone Plank Hold
Partner 3: Rest

Continue to rotate through the stations until time is called.

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