Thursday 170216

Posted by | February 15, 2017 | WODs | 19 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.
  • Got questions/issues with your billing/membership? It’s as easy as emailing info@​patriotcrossfit.com!​
  • 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

    Every Other Minute 10 Minutes:
    5 Deadlift
    Max Set HSPU or 40 Seconds HSPU

    AMRAP 20 Minutes:
    50ft 1 Arm DB Overhead Lunge (50/35)
    15 Box Jump (24/20)
    5 Push-Jerk (135/95)
    10 Toes to Bar

    Every Other Minute 10 Minutes:
    5 Deadlift
    Max Set HSPU or 40 Seconds HSPU

    AMRAP 20 Minutes:
    50ft 1 Arm DB Overhead Lunge (30/20)
    15 Box Jump (24/20)
    5 Push-Jerk (115/80)
    10 Toes to Bar

    Every Other Minute 10 Minutes:
    5 Deadlift
    Max Set HSPU or 40 Seconds HSPU/ HSPU Practice/HS Hold

    AMRAP 20 Minutes:
    50ft 1 Arm DB Overhead Lunge (25/15)
    15 Box Jump (20/16)
    5 Push-Jerk (95/65)
    10 Knees to Wherever or Sit-up

    19 Comments

    • Brad W. says:

      That guy is pretty beefy.

    • Jonathan P says:

      Mimosa and bloody bar at the throw down. Just sayin…it’s gonna be a good time

    • Mark M says:

      185 deadlift
      6+Lunge+15BJ+5PJ

    • Joe A. says:

      EOMOTM: 225# Deadlifts and 50 (7-7-7-11-18) SHSPU

      AMRAP: 5 Rounds + 1 Lunge + 18 reps Rx.

      This was a fun chipper, great 0530

    • Greg M says:

      EMOTM: 205 w/ DB press at 35#
      Metcon: 6 L2

    • K-Nay says:

      EOMOM: 165# / ~ 25 KHSPU (working on Kipping)
      METCON: 6 + 1 Lunge + 10 @ L2

    • Shane says:

      DL-315 all rounds.
      METCON-8 rounds + Lunge + 15 reps RX

      It was a fun WOD, feels terrible to agree with Joe A!!!

    • John S. says:

      EOMOM: 235 w/42 KHSPUs total
      AMRAP: 5+15 w/40#DB and one round with 15 Push Jerks because I don’t read too good…
      Supersized version of the 0530 included Bob, dropping in from CrossFit Synergy in the Boston area.

    • Mahoney says:

      I’m only posting because Joe Abbey publicly shamed/guilted me this morning. He also said that I had absolutely no reason to not do Rx. I completely disagree and I have exactly 1200 reasons* why I did not do Rx.

      185# DL / 40 HSPU
      Level 2
      6+1 length of OH DB Lunges

      *the AMRAP was 20 minutes, but when you’re in as much pain as I was, it’s more like a 1200 second AMRAP, I counted every second of pain and that is why I did Level 2 and not Rx.

    • John B says:

      275# DL / kept 2 kipping HSPUs per round…getting there..:

      6 Rx…just made the last TTB…that was a good WOD

    • Jonathan P says:

      275 DL/113 HSPU

      METCON: 7+lunge+13 BJs Rx

    • Justin B says:

      255 DL / 60 HSPU
      Metcon: 5 + 21 Rx (started on BJ)

    • Joe A. says:

      Proud of you for posting Mahoney.

    • Andrew says:

      EOMOM 135 dl/4 hspu

      6 + lunge. And I made the same mistake as John S in thinking it was 15 push jerks. After dropping the bar at 7 reps, and before stripping weight on first round I re-read the instructions.
      Can I put in a request for a different color font for the hyperlinked movements? those of us over 45 are having a hard time reading in the dim light of our projector at 5:30am.

    • Kris says:

      155 DL/7 hspu to abmat each round.

      Metcon: L2: stepups and #85 jerks.
      6+lunges and 1 stepup.

    • Rachel M says:

      Nice pic Justin!

      165# DL & 51 HSPUs

      Metcon: 7 rounds @ L2 + 25# DB & 85# jerk and

    • Pat says:

      205 DL / 4 HSPU (abmats) ea. round
      Metcon: 5 + 5 Lunges @ 30# (L2 with mix of TTB and KTW)

    • Paul says:

      315/50

      Metcon: 6+lunge+13 bj

    • Travis says:

      315/75

      8+50 lunge