Saturday 100828

“Travis”
Run 400m
40 Single Arm DB Thrusters, 55/35
40 Single Arm DB Power Snatch, 55/35
Run 400m
20 Single Arm DB Thrusters, 55/35
20 Single Arm DB Power Snatch, 55/35
Run 400m
10 Single Arm DB Thrusters, 55/35
10 Single Arm DB Power Snatch, 55/35
Run 400m
Reps are total, break them up between arms as necessary.

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The Potomac Crossfit WOD on 9/12 will be run 5km.  If you can, we’d like you to run it as part of Team Travis in Annapolis, MD as part of the Travis Manion Foundations 9/11 Heroes Run Series.  For more details and registration, click here.  For more info on Travis and the Travis Manion Foundation, click here.

18 comments for this entry:
  1. Vegas mike
    August 28th, 2010 on 9:21 am

    Thank you to all who came and made it an awesome night

  2. Miranda Franco
    August 28th, 2010 on 10:20 am

    Vegas Mike, Thank god you don’t live here. I am pretty sure if you did I would be dead.

  3. Mike W
    August 28th, 2010 on 10:39 am

    First off, man that sucked

    Rx’d 23:43

    One pace Rx

  4. Kyle L.
    August 28th, 2010 on 12:14 pm

    18:22

  5. Chris M
    August 28th, 2010 on 12:24 pm

    19:27 @ 40lbs

  6. Vegas mike
    August 28th, 2010 on 12:48 pm

    Miranda, do not forget round 2 starts around 7 pm at velocity 5. Come one come all

  7. Dan K
    August 28th, 2010 on 12:48 pm

    19:38 at 35lbs. ugh.

  8. Velvet
    August 28th, 2010 on 12:58 pm

    19:53 Rx’d.

    Loved this WOD.

    Thank you Travis…for all you did! Very sad to look at this picture and see a young, strong, good looking guy, who made the ultimate sacrifice. Not trying to be sappy…just wanted to take a moment to remember guys like this.

  9. Rick B
    August 28th, 2010 on 1:54 pm

    20:45 @ 40lbs
    that was tough. The thrusters were the limiting factor for me.

    Vegas, great to see you last night.

    Velvet, that was sweet.

  10. Rick S
    August 28th, 2010 on 2:12 pm

    18:15 45lbs. Thank you Travis and everyone else who has served our country so honorably.

  11. Katie C.
    August 28th, 2010 on 3:37 pm

    16:23 pack version with 20#

    Inner thigh felt good, so looks like all the stretching/rolling/lax ball work is helping. Limiting factor for me was weakness in my right wrist. It’s fully healed, but I lost a lot of strength in it. Can’t wait to be back to 100% again.

  12. Silent Assassin
    August 28th, 2010 on 3:47 pm

    18:58 Rx’d

    That was a well-balanced WOD.

    Good times last night, Vegas Mike!

  13. Velvet
    August 28th, 2010 on 3:52 pm

    Hey Guys and gals,

    For those interested, Tes will be in Georgetown this evening entertaining her parents. They will be at Sequioas (I can’t spell) on the waterfront at 6. She would love for them to meet the PCF gang so she asked me to post this and invite everyone out.

    I should be there around 6ish as well. Give me a call if you need directions. 703-201-5303

  14. Nicole B
    August 28th, 2010 on 4:23 pm

    Pictures from Thursday’s 6pm WOD and Jon’s Olympic Lifting class have been posted!

  15. Gabe
    August 28th, 2010 on 8:58 pm

    Never had the privilege to meet Travis, but I did have the honor of being involved in the dedication of the new barracks at Quantico named after him. I’ll be doing this Monday. S/F

  16. Tes PCF
    August 28th, 2010 on 11:32 pm

    19:24 RXd wanted to beat 20 and I did. whew!

  17. Tim
    August 29th, 2010 on 12:37 am

    Used a 45lb DB and finished in 21:xx if I remember correctly.

    Thanks JonPCF and Tes PCF for excellent stretching advice – I’m working on my calves and I think the heel pain will hopefully subside within a few days.

  18. Liz PCF
    August 30th, 2010 on 12:27 pm

    21:47 rxd – very difficult

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