Saturday 090404
We will be running a Regional Qualifier Prep WOD on Saturday, 04 April. No cost for the WOD, but we will be taking up a beer fund. We will start registration at 1300 and expect to be drinking beer by 1800. Like the Regional Qualifier, we will be running two WODs during this time. We need an estimation of how many people plan on competing, so please take a moment to register at Mind Body Online by following this link. We want spectators and judges, so please come join us! Got questions? I bet you do. Email Siddharth@PotomacCrossfit.Com.
Normal morning WOD hours still in effect.
For time:
30 Kettlebell Swings
30 Sit-ups
25 Kettlebell Swings
25 Sit-ups
20 Kettlebell Swings
20 Sit-ups
15 Kettlebell Swings
15 Sit-ups
10 Kettlebell Swings
10 Sit-ups
5 Kettlebell Swings
5 Sit-ups
32 comments for this entry:
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Photos
April 3rd, 2009 on 8:04 pm
Who wants an outdoor park WOD next saturday (April 11) when the cross fit cert is going on in the box?
April 3rd, 2009 on 9:17 pm
Me!!!
April 3rd, 2009 on 11:07 pm
What’s Rxd for the KB swings?
April 3rd, 2009 on 11:36 pm
1 million pood.
April 4th, 2009 on 10:12 am
9:40
35# KB
I am definitely up for an outdoor WOD next Saturday.
April 4th, 2009 on 10:21 am
For time:
30 Kettlebell Swings
30 Sit-ups
decreasing each round by 5 reps until
5 Kettlebell Swings
5 Sit-ups
7:05
which outstanding PCF coach will lead next saturday’s park wod?
April 4th, 2009 on 11:02 am
9:00 (1 pood, GHD sit ups)
FBI Mike, you could totally be a cool bro and bring your sister tonight.
April 4th, 2009 on 11:38 am
9:22 as RX’d
April 4th, 2009 on 11:43 am
8:23
45# KB
SWAT Mike, thanks for the help with the DL after the WOD. Much appreciated
April 4th, 2009 on 11:52 am
Fun workout! Loved the warm-up!
7:59 20# kettlebell
April 4th, 2009 on 11:59 am
5:45 as Rx’d
10 sets of 20 Second (or 20 count) handstand
5 sets of 10 second (or 20 count) L-sits
Had to do something extra since I suck and can’t come to the qualifier practice later today…
April 4th, 2009 on 12:22 pm
11:28 w/35lb kb from home today.
April 4th, 2009 on 12:57 pm
For time:
30 Kettlebell Swings
30 Sit-ups
decreasing each round by 5 reps until
5 Kettlebell Swings
5 Sit-ups
25# (first two rounds), 20# dumbbell for the rest (ran out of 20# kettlebells)
8:30
April 4th, 2009 on 1:14 pm
12:23 as rx’d
April 4th, 2009 on 1:28 pm
10:42 with 35# KB. My sit ups are so weak.
April 4th, 2009 on 1:32 pm
Are any of the original light blue PCF shirts for sale by chance? They’re so old school-got to have one.
April 4th, 2009 on 1:34 pm
10:04 as Rx’d American swings
April 4th, 2009 on 1:57 pm
9:10, subbed pull-ups for kettlebell swings.
And sorry Jon and Siddharth for whining so much about the warm-up, I actually really like the jump rope part
April 4th, 2009 on 2:16 pm
Did Power Cindy from earlier this week since I was on travel
9 rounds.
Thanks Jen…
April 4th, 2009 on 3:27 pm
1 pood, 7:53
April 4th, 2009 on 5:17 pm
Hey great job to everyone at the 10am WOD and the Qualifier Challenge this afternoon. There was some great effort today, and now that we all have the Fran cough, enjoy the rest of your weekend!
April 4th, 2009 on 5:51 pm
8:00
25# kb
April 4th, 2009 on 6:11 pm
(11am class)
warmup:
-tag/burpees outside
-jumprope 4 minutes (singles, high knees, doubles, singles)
-dead hang (2+ minutes)
WOD: (decremented sets: 30s/25s/20s/15s/10s/5s)
-kettleball swing (35lbs)
-sit-ups
=8:15
April 4th, 2009 on 6:46 pm
Just added a bunch of photos from the WODs on Facebook. Friend me and/or tag yourself!
Emma Moburg-Jones
April 4th, 2009 on 7:23 pm
9:48 as Rx’d. Felt pretty good. Need to work on my power swing so the KB doesn’t just sit above my head, but otherwise, had good form and no lower back pain!! sit-ups were good with no breaks which for me is a big deal because my core strength needs improvement.
April 4th, 2009 on 7:37 pm
Today was undoubtedly my most challenging CrossFit day yet. I am not competing in the Regional Qualifier but did participate in this afternoons two prep WOD’s. It was exhausting but so worth it!!
Really great job everyone!!
April 4th, 2009 on 7:40 pm
10:46 rx’d. (35# swings)
April 4th, 2009 on 9:23 pm
subbed with 35 lb dumbbells
7:02
April 4th, 2009 on 10:46 pm
In Florida
53# KB and GHD situps
10:20
April 5th, 2009 on 9:32 am
Did this at the Globo Gym by my house:
As rx’d 7:09 — 50lb KB.
April 6th, 2009 on 12:45 am
This was my kind of workout!
I rocked it (but as Siddharth mentioned…I did RUSSIAN swings so take that into account) – 6:18
6 months, 2 weeks.
April 6th, 2009 on 2:02 pm
8 minutes even as RX’d.