beyond the whiteboard
home
gyms
browse
workouts
exercises
login
sign up
July 2010
Day
Week
Month
Quarter
Sun
Mon
Tue
Wed
Thu
Fri
Sat
27
PCF-Rows, Box Jump (24 in.)s, Renegade Rows, Runs, Rests
28
Front Squat 1-1-1-1-1-1-1
PCF-Thrusters, Burpees
29
Tabata Something Else
30
Push Press 3-3-3-3-3
PCF-Runs, Rests
1
Snatch 3-2-2-1-1-1-1
PCF- Squat Snatches, Pull-up (chest-to-bar)s
2
KB Swings, BJs, Ring Dips
3
"Canadian Crippler"
4
PCF - 2RM Overhead Squat
PCF - OHS, Burpees, Sit-ups
5
Back Squat 1-1-1-1-1-1-1
PCF - DB Push Press, Double Unders
6
Kelly
7
Shoulder Press 5X3reps
Pull-ups, (rest)s
Tabata Push Ups
8
Clean & Jerk 3-2-2-1-1-1-1
Death by Clean and Jerks
9
PCF - Jumping Squats, Clapping Push Ups, KB Swings
10
Linda
11
PCF - Runs, Sit-ups, Plate Carry
12
Front Squat 5x3
PCF - Front Squats, Pull Ups
13
PCF - Run, KB Swings, Ring Dips
14
Bench Press 5-5-5
PCF - Power Clean & Jerks, Rests, Rows
15
Deadlift 3-3-3-3-3
Tabata Sit-ups
Tabata Squats
16
PCF - Snatch Complex, Burpees
17
PCF - Front Squats, Pull-ups (jumping), 1 Arm DB Press
18
pcf - Power Cleans, Push-ups, Runs
19
Back Squat 5--5--5-
PCF - Row 200M (x5)
20
Mary
21
Push Press 2-2-2-2
Push Jerk 2-2-2-1-1-1
PCF - 150 Kettlebell Swings
22
OHS 3-3-3-3-3
PCF - Snatch 2-2-2-2-2-2-2
23
PCF - Running Annie
24
Diane
25
PCF - Thrusters, Box Jump, Rest, Row, Rest
26
Front Squat 1-1-1-1-1-1-1
Randy
27
Angie
28
Shoulder Press 5-5-5
5k Run
29
Clean 3-2-2-1-1-1-1
Grace
30
Nancy
31
Potomac CrossFit
CrossFit Affiliate
Potomac CrossFit
About
Recent Activity
Submitted Workouts
Gym WODs
Today
This Week
This Month
This Quarter
Gym Leaderboards
Girls
Heroes
Running
Rowing
Gymnastics
Other
Members
-
See All
Jeremy Butler
Dan Colman
Cindy Lindsay
Adam Harlow
Chris Karas
Brian Wilkins
Recent Activity
-
See All
Jeremy Butler
2k Row - 7 mins 2 secs | Rx'd
Jeremy Butler
Set a PR for
Front Squat 1-1-1-1-1-1-1 - 215 lbs | Rx'd
Dan Colman
Set a PR for
2k Row - 8 mins 46 secs | Rx'd
Dan Colman
Front Squat 1-1-1-1-1-1-1 - 135 lbs, 135 lbs, 185 lbs, 185 lbs, 185 lbs, 195 lbs, and 195 lbs | Rx'd
Dan Colman
PCF - Clean & Jerks, Pull-ups - 16 mins 11 secs | Not Rx'd
Potomac CrossFitCrossFit Affiliate
Jeremy Butler
Dan Colman
Cindy Lindsay
Adam Harlow
Chris Karas
Brian Wilkins
