Author Archives: Carrie

27 August 2014

 

STRENGTH: 

Front Squat Hold (4 x 10 sec) 65-75%

Clean

4 x 1/1/1 @ 80-85%

 

WOD: 

Run 1 Mile

Every 400m complete 25 Burpees

 

CORE: 

40 Inch Worms

 

 

 

26 August 2014

REMINDER:  

New Class Time:  The new 4:30 p.m. Tuesday and Thursday class at CrossFit Kingstowne begins tomorrow with Coach Cedric!

 

CFL/CFK T-Shirt and Tank Pre-Order:  We have extended the T-Shirt and Tank Pre-Order through Friday.  So if you haven’t had a chance to sign up for the pre-order you can add your order to the spreadsheet link here Tee and Tank Pre-Order or sign up at the front desk.  Be sure to indicate your preferred method of payment when the order arrives (Charge CC on file or Cash/Check).

 

SKILL: 

Ring Dips Progressions…then

3 Rounds:

:30 seconds Max Ring Dips

:90 second Rest

 

WOD:

Cash In:  30 Wall Balls (20/14)

5 Rounds

  • 5 Hang Cleans (A:  135/95; Rx: 115/75; S: 95/65)
  • 10 Back Squats

Cash Out:  30 Wall Balls

 

CORE:

40 MB V-Ups (Pass MB from Hand to Feet and back)

 

 

 

 

 

25 August 2014

 

STRENGTH: 

DL Hold (5 x 5 Seconds) (85-90%+)

DL 5/3/3/1+ @ 75/80/80/90%

 

WOD:  

AMRAP:  10 Minutes

  • 10 TTB
  • 20 Russian KB Swings (53/35)
  • 30 Sit Ups

 

CORE:  

2 Minute Plank Holds (A: w/plate 45/25)

 

 

 

24 August 2014

 

CFL/CFK T-Shirt and Tank Pre-Order:  Just a reminder that the deadline for the CFL/CFK T-Shirt and Tank Pre-Order is Monday night. If you want to ensure you get a shirt or tank please sign up by Monday via the google docs link below or the spreadsheet at the front desk of either gym. Payment will be due when the order arrives, this is just a pre-order for you to specify what you would like so that we ensure we have enough shirts and tanks in stock for you. The shirts come in both mens and womens sizes, so please specify. The tanks are women’s sizes only. You will also have two color options red or charcoal grey/black.   CFL-CFK Tee and Tank Pre-Order Form

 

CrossFit Kingstowne:

Open Gym:  10 a.m. to 12 p.m.

Free Intro Class:  12 p.m. to 1 p.m.

 

CrossFit Liberation: 

Open Gym:  10 a.m. to 11 a.m.

Free Intro Class:  11 a.m. to 12 p.m.

 

 

23 August 2014

 

WARRIOR (0900 @ CFK Only):

“Sparta”

  • 25 Pull Ups
  • 50 Deadlifts (135/95)
  • 50 Push Ups
  • 50 Box Jumps (24/20)
  • 50 Floor Wipers (135/95)
  • 50 KB Clean and Press (53/35)
  • 25 Pull Ups

 

WOD (0930 @ CFL; 1030 @ CFK):

“A Ball, a Box, and a Buddy” (Partner WOD):

  • 50 Med Ball Clean and Pass over a Box (20/14)
  • 50 Box Jumps (Partners Alternate) (24/20″)
  • 50 Med Ball Hand Offs
  • 50 High Five Push Ups
  • 50 Med Ball Sit Ups and Partner Toss
  • 1 Mile Med Ball Run (Partners Switch holding Med Ball as needed)

 

CORE:

10 Strict Wall Walks (A: 15; S: 8)

 

Saturday Free Intro Classes: 

CrossFit Kingstowne @ 11:30 a.m.

CrossFit Liberation @ 12:00 p.m.

 

 

22 August 2014

 

STRENGTH:

Strict Press:  3/3/3 @ 60/70/75%

Push Press: 5/5/5 @ 60/70/75%

 

WOD: 

“Top to Bottom”

1 Minute Max Reps Strict Press

1 Minute Max Reps Push Press

1 Minute Max Reps Push Jerk

Rest 1 Minute

1 Minute Max Reps Front Squat

1 Minute Max Reps Back Squat

1 Minute Max Reps Deadlift

Rest 1 Minute

1 Minute Max Reps Bar Hop Burpees

 

CORE: 

Around the World KB Swing (20 Counter Clockwise/20 Clockwise) x 2

 

21 August 2014

New CFL/CFK T-Shirt and Tank Pre-Orders!:  We have a new design for our summer Tee and Tanks combining both gyms logos.  Mock Ups of the Shirts and Tanks have been posted at the front desk and on facebook.  You can pre-0rder online via the google docs link below or via spreadsheet at the front desk of either gym.  Shirts are available in men’s/women’s sizes and tanks are in ladies sizes only (sorry guys).  Shirts should fit comparable to previous order. Shirts and tanks are available in charcoal grey/black and red.   Tee/Tank Pre-Order Form.  

 

SKILL: 

Double Unders

Rx:

3 Rounds:

  • 1 Minute Max Double Unders (Try to be consistent with each round)
  • Rest 1 Minute between Rounds

Scaled:

  • 1 Minute Singles
  • 1 Minute Single/Doubles Alternating
  • 1 Minute Max Double Unders
  • Rest 1 Minute Between Rounds

 

WOD:

“Get a Grip”

3 Rounds:

100m Farmers Walk

5 Single Arm Rows (A: 65/45; Rx: 45/25; S: 35/15)

10 Single Leg Lunges

* Switch Arm/Legs

Cash Out:  25 Pull Ups (A:  Weighted; Rx: Strict)

 

 

CORE: 

Oblique Twists with Resistance Bands

 

 

20 August 2014

New Classes:  Effective Tuesday, 26 August we will be adding a 4:30 p.m. class on Tuesdays and Thursdays at CrossFit Kingstowne.  Be sure to check out the schedule on www.crossfitkingstowne.com.

 

STRENGTH: 

Power Clean:  3/3/3 @ 70/75/75%

Hang Clean:  3/3/3 @ 60/65/70%  (Full Squat)

 

WOD: 

5 Rounds:

  • 2 Deadlifts (A:  275/185; Rx: 225/155; S: 185/135; S2:  155/105)
  • 4 Push Ups
  • 6 Sit Ups

Add 2-4-6 reps to each round (e.g., Round 2:  4 DL; 8 PU; 12 SU; Round 3: 6/12/18; R4: 8/16/24; R5: 10/20/30)

 

CORE: 

50 Medicine Ball Roll Back and Throw

 

 

 

19 August 2014

 

SKILL:

GHD Review

 

WOD:

“Eva-liscious”

Coach Eva Birthday WOD Make-Up!

 

Run 400m

8 HSPU

11 Snatch (135/95) (Implies a Full Squat)

71 DUs (213 Singles)

21 KB Swings (53/35)

43 Burpees

21 V-Ups

71 Mountain Climbers

11 C&J (135/95)

8 Pistols

Run 400m

 

CORE:

GHD Sit Ups

18 August 2014

 

STRENGTH:

Back Squat Hold 5 x 5 Sec.

Back Squat:  5/3/1/5 @ 75/80/85/80%

 

WOD: 

21-15-9

  • Wall Balls
  • TTB
  • SDHP (A: 115/75; Rx: 95/65)

 

CORE: 

25 Barbell Roll Outs (95/65)