Wednesday 170215

Posted by | February 14, 2017 | WODs | 17 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.
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  • 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!
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  • RX’d

    Level II

    Level I

    7 Rounds of the Complex
    1 Power Snatch+1 Hang Squat Snatch+1 Squat Snatch
    Work to today’s heaviest set

    4 Rounds:
    15 Thruster (95/65)
    2 Rope Climb

    7 Rounds of the Complex
    1 Power Snatch+1 Hang Squat Snatch+1 Squat Snatch
    Work to today’s heaviest set

    4 Rounds:
    15 Thruster (75/55)
    1 Rope Climb

    7 Rounds of the Complex
    1 Power Snatch+1 Hang Squat Snatch+1 Squat Snatch
    Work to today’s heaviest set

    4 Rounds:
    15 Thruster (65/42)
    2 Rope Climb Attempts or Pull to Standing


    • Christy0530 says:

      Snatch Complex: 55#-75#

      And that 75# was U.G.L.Y.

      Metcon: 7:05 @ L2

    • Mark M says:

      Complex 135
      Metcon: 6:13 Rx

    • Shane says:

      METCON-4:41 RX

      Nice back and forth race Dave. Mark still doesn’t know how to use legs to climb rope (not that it matters, the whole tall thing). Joe was quite snarky this morning…

    • Shane says:

      Forgot to mention Evan got his first rope climb this morning. Awesome job, always great to hear the PR bell.

    • Travis says:

      SC – 185

      Metcon – 5:36 rx
      *Qualifier – done less than 12 hours after the 30 minute amrap from hell

    • Mark M says:

      *Qualifier. Back is still a little tender…did amrap from hell less than 24 hours ago…AND on my final round I was on my way to do my last rope climb…then I thought I may have miscounted and missed a thruster rep…went ALL THE WAY back to my bar…which I then picked-up and, yes indeed, did the thruster…then WALKED ALL THE WAY BACK TO THE ROPE and did the rope climb. That cost me at least 37 seconds (Travis). And, I may have done “RX+” because I am not 100% sure that I even needed to do that thruster. Hahaha! Beat that qualification.

    • Joe A. says:

      SC: 75-75-95-95-115-115-115. *Qualifier: my right hip flexor is still tight, didn’t really loosen up until 1/2 way through the thrusters

      Metcon: 6:56 L2. Kudos to Keith for doing this thing Rx, and congrats to Evan on that first rope climb!

      Shane – the gym is not your personal safe space

    • Evan says:

      Thanks for the shout-out, guys. The rope beat me 7 times today, but I beat it once. Oh so sweet.

      The thrusters, on the other hand…

    • Shane says:

      And my nickname is the “qualifier”… The hypocrisy on this blog is unbelievable (joe!!!)

    • Kris says:

      First class workout back.

      Cleans at 85.
      Metcon: 7:45. #55 and 2 climbs per round. Endurance is barely there.

    • Jess H says:

      Kris- you are a BEAST!

      Complex- 75
      Metcon- Round 1 Rx. Rounds 2-4 55# with 10RR per round. Forearms hate me today.

      Extr work- MU Practice

    • Rachel M says:

      Snatch Complex: 55-75#
      Metcon: 8:00 Rx

      Welcome back Kris! That’s a pretty amazing first day, considering you had a baby just 2 weeks ago! #elitemomma

    • Jonathan P says:

      Snatch complex: 205
      Metcon: 6:32 Rx 🙁

    • Alex W. says:

      105 Complex
      8:07 Rx Metcon

    • Paul B says:

      Complex: 135

      Metcon: 5:01

    • Cristy says:

      That is awesome – You’re a beast Kris!

    • Cristy says:

      Complex 55#
      Metcon: 9:10 #55 and 2 rope climbs per round.