Powerlifting Seminar, 18 July, at Potomac Crossfit with Coach Aaron Moburg-Jones. Click here for details.

PCFers- if you did the WOD yesterday, please email your 1 Mile time to Siddharth.

As many rounds as possible in 5 minutes:
9 Thrusters
5 Power Snatch

Rest 3 minutes.

As many rounds as possible in 5 minutes:

9 Thrusters
5 Power Snatch

Rest 3 minutes.

As many rounds as possible in 5 minutes:
9 Thrusters
5 Power Snatch

Post total rounds to comments.

Melissa Byers on Cheat Meals, Part 1 and Part 2

Karen

150 Wallball (20/16)

If you want to be in the running for the leaderboard, you need to use a 10ft target, which means you need to do this WOD outside. Height is same for Men and Women- only WallBall weight is different.

Post time to comments. Foam roll your legs if you want to walk tomorrow.

More from Robb Wolf on PWO (post workout nutrition).

Kick the “Scale Obsession”.

Happy 4th of July!

WOD

This will be much easier to describe in person, so let’s just leave it at that.

Perhaps this helps:

Shitshow: A description of an event or situation which is characterized by an ridiculously inordinate amount of frenetic activity.

It will be team based (bring in your out of towners and have them pay the drop-in fee).
It will be outside rain or shine (in the back parking lot).
It might be fun. What do I know, I’m on crutches…

Post team and time to comments.

Happy Birthday Aaron!!!

Old School

Update: Due to popular demand, here is what we did today.

In teams of 3-5:

800M Run
Row
Box Jumps
KB Swings
Burpees
Beer Pong
At least 1 Lap with the Log

Basically, the gist of it was that the first person from the team would start the 800M run and as soon as they were finished, they would tag team member 2 and then would get on the rower. When team member 2 comes back, rower moves to box jumps, running to row and a new runner takes off. So as the runners come back, everyone shifts down one exercise.

The last runner had a fixed amount of work. 800M Run, 1k Row, 31 Box Jumps, 31 KB Swings, 31 Burpees, 20 Beer Pong attempts.

Then, depending on the class we modified how many times people carried the log around. It seems that 3 to a log is too much, so from now on, it will be 2.

Time + Reps were counted.

“Helen”

3 Rounds:

Run 400m
21 Kettlebell Swings (1.5pood/1 Pood)
12 Pull ups

Post Time to Comments

Compare to Monday 090427.

Congrats Justin!

Mini Barbara
For Time:
3 Rounds
20 Pullups
30 Pushups
40 Situps
50 Squats
Rest 3 Minutes
Post time to comments.

T-Minus 6 days. Good luck Jon!