Thursday 170518

Posted by | May 17, 2017 | WODs | 9 Comments

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  • 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.

 


“On the highest throne in the world, we still sit only on our own bottom.” ~ Michel de Montaigne, The Complete Essays

RX’d

Level II

Level I

A.
Three sets of:
Dumbbell Walking Lunge (70/55#) x 20 steps @
10X0
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders
10 Air Squats
Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Man-Makers (40/30#)
10 Box Jumps
Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar
10 Push-Ups

A.
Three sets of:
Dumbbell Walking Lunge (50/35#) x 20 steps @ 10X0
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:

10 Double-Unders
10 Air Squats
Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Man-Makers (30/20#)
10 Box Jumps
Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Knees to Elbow
10 Push-Ups

A.
Three sets of:
Dumbbell Walking Lunge (25/15#) x 20 steps @
10X0
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:

10 Double-Under Attempts
10 Air Squats
Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Man-Makers (20/10#)
10 Box Jumps (or Step-Ups)
Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Knee Raises
8 Push-Ups

Coach’s Note: For Part A, the number indicates the weight for a dumbbell held in each hand.

9 Comments

  • Jess Hunt says:

    Hey sweet boy!

  • Joe A. says:

    Bobby!!

    Part A: 55#

    Part B: 236 reps @ L2 with Toes to Bar

  • Brett says:

    Part A: 50# lunges
    Part B: 262 Reps @ L2 with 20 DU’s and TTB

    I wrote this wrong on the board…gave myself an extra round in the 3rd couplet. Once again the integrity of Crossfit is sullied…

  • John S. says:

    Sweet pic of baby Hunt
    Rugged day. Lots of work but really liked it.
    55 on lunges
    6+21
    1+12
    4+13
    Great group at 0530

  • Mark M says:

    A: 70 lb lunges (brutal). Ended up in the cubbies.
    B: 9+23; 2+1; 5+3
    Reps: 402 (I think)

  • Shane says:

    A: 70 lb lunges (that was a burner)
    B: 9+26, 2+2, 8+1
    449 RX reps

    Brett coming in two days in a row! Someone must like the witty banter of the 0530 or Mark’s perfume. 🙂

    Good to see Brian has fully recovered from the beating he took Tuesday.

  • Mark M says:

    Brett crushing it with this new schedule. Must be my Drakkar Noir.

  • Paul says:

    Lunges: 70#

    Metcon: 9+26 / 2+4 / 7

  • Jess H says:

    OH walking lunges with a 25 plate

    12Rx
    2+5 (30# DB SC Thrusters)
    5+20Rx (sub push-ups with 20 squats)