Sunday 150705

If you didn’t get a PCF Strongman t-shirt or tank (ladies cut), but you want one, let me know ASAP by end of day on Tuesday, 7/7.  My email is fahran[@]patriotcrossfit[.]com

Strength:
a.) Bench Press 5-5-5-5

b.) Establish a 1RM backwards sled drag x 50′
     50′ is redline to redline.

MetCon*:
Old Man Strength
10 RFT:
DB Farmers Carry AHAP (as heavy as possible) x 50′
Yoke Carry AHAP x 50′

*Scale as needed.  Each carry should be unbroken or close to it.

Post loads and times to comments.

Sunday 150628

Strength:

Strict Press 3-3-3-3

1-on-1 Skill Work:

Log Clean & Press

WOD:
“Death by Tire Flips”

Start a clock and flip a tire once. Rest the balance of the minute. At the start of the 2nd minute flip the tire twice. Rest the balance. On the 3rd minute flip the tire 3x. Continue this process until you can’t finish the set in 1 minute.

Recommended tire weight is 3x/2.5x body weight.

Post body weight, tire weight, rounds and reps to comments.

Sunday 150621

PCF Strongman Throwdown goes next Saturday, June 27th.  Find Details and Registration here.  Party/Potluck immediately following throwdown.  Email Coach Fahran with questions at fahran@patriotcrossfit.com.

Strength:
200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Bench Press 2-2-2-2-2 (work up to your heaviest set of 2)

Skill Work:
Atlas Stones

MetCon:
“The Chief”
Max rounds in 3 minutes of:
3 Stones to Shoulder (93/73)
6 Push-ups from Stone
9 Squats

Rest 1 minute.
Repeat for a total of 5 cycles.

Sunday 150614

Registration for CrossFit Strongman Throwdown (June 27th) is open. Details here. Sign up here.

Receive a t-shirt or tank (ladies cut) with registration if you sign up by June 7th. Email Coach Fahran with questions at fahran@patriotcrossfit.com.

WODStrongman version of the Filthy 50:
“Hybrid 50”
**60 minute time cap**

50 bench press @ body weight
50 squats @ body weight
50 deadlifts @ 1.5x body weight
50 push jerks @ body weight
50 hang power cleans @ body weight

You must complete the workout in this order and you cannot advance your station until you’ve completed all reps.  Scale by using a lighter weight &/or lowering reps to 30.  Weights should be challenging.  Post loads and times to comments.

Sunday 150607

Registration for CrossFit Strongman Throwdown (June 27th) is open. Details here. Sign up here.

Receive a t-shirt or tank (ladies cut) with registration if you sign up by June 7th. Email Coach Fahran with questions at fahran@patriotcrossfit.com.

Strength:
a.)  200m DB Farmers Carry AHAP (as heavy as possible–aim for 70s/50s), then Bench Press 3-3-3-3

b.)  Build up to a 1RM zercher yoke carry x 50′

MetCon:
For time, complete:
100 Calorie Row
5 deadlifts every 20 cals @ 315/205 pounds*
**15 minute cut-off**
* Scale as needed