Crossfit Training in Arlington VA and Washington DC - High Intensity Group Bootcamps and Classes

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    Friday 080704

    Rest Day

    Happy Independence Day Crossfitters!

    The Declaration of Independence

    Post thoughts to comments.

    Add/View Comments: 2

    Thursday 080703

    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.

    Add/View Comments: 1

    Wednesday 080702

    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.

    Add/View Comments: 3

    Tuesday 080701

    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.

    Add/View Comments: 4

    Monday 080630

    Rest Day

    Add/View Comments: 3

    Sunday 080629

    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.

    Add/View Comments: 3

    Saturday 080628

    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

    The Washington Post
    Sanford Levinson
    University of Texas Law Professor
    Add/View Comments: 4

    Friday 062708

    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/

    Add/View Comments: 3

    Thursday 080626

    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

    Add/View Comments: none

    Wednesday 080625

    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.

    Add/View Comments: 6