Rest Day

Happy Independence Day Crossfitters!

The Declaration of Independence

Post thoughts to comments.

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to 080406.

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to 080503.

Rest Day

“Lynne”

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 080309.

Thanks to everybody that came out for Saturday’s Park WOD.  You can find all the pics on our Flickr Site here.

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Post time to comments.

Supreme Court Decision on DC Handgun Ban

3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

Post time to comments.

Japanese Government Pushes Weight Loss

Initiative forces companies to help workers fight fat

by YURI KAGEYAMA

http://seattlepi.nwsource.com/

Rest Day

History repeats itself in southeastern Afghanistan. As many of you know, Arghandab has been the scene of heavy fighting in recent days. We at Potomac Crossfit are sponsoring a Bocce Tournament (see link at right) to support Arghand Co-Op, which provides alternative livelihood programs for Afghans in the Arghandab area near Kandahar.

Here’s an article by the Co-Op’s Founder, Sarah Chayes, on what she predicted will happen in Arghandab, written in Nov 07.

A Mullah Dies, and War Comes Knocking (pdf)
by SARAH CHAYES
The Washington Post, November 18, 2007

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 080329.

Jason C. Brown, from Crossfit Philly and Kettlebell Athletics, sporting a very nice Potomac Crossfit T-Shirt. You can get some of our new t-shirts on our Store tab to the left.