Author Archives: Carrie

18 September 2014

 

SKILL: 

Wall Walks

EMOTM:  5 Minutes

A:  5; Rx: 4; S: 3

 

WOD: 

2 Rounds:

AMRAP:  6 Minutes

  • 6 SDHP (75/55)
  • 3 Push Press
  • 15 DUs

Rest 3 Minutes, then Repeat

 

CORE: 

Wall Sits (90 seconds x 2)

 

 

 

17 September 2014

 

STRENGTH: 

BB Front Squat Hold (4 x 10 second holds)

 

4 sets of Cleans

1.1.1 @ 80-85%

(rest 10 seconds between singles)

 

WOD:  

Partner WOD:

A:  4 Rounds; Rx:  3 Rounds; S:  2 Rounds

  • Partner 1:  Row 25 calories
  • Partner 2:  Max BB Thrusters (45/33)
  • Then Rotate Stations

1 Round = Both Partners Completing 25 calorie Row

Total Calories Rowed Per Team =  A:  200; Rx:  150; S:  100

Score = Total Thrusters

 

 

CORE: 

30 sec Plank Holds (Left Side/Front/Right Side) x 3

 

 

 

16 September 2014

 Happy Belated Birthday Coach Binh! 

 

WOD:

“BINH”

  • 400m Med Ball Run (20/14)
  • 25 TTB
  • 9 Clean (A:  155/105; Rx:  135/95; S:  115/75)
  • 25 Pistols
  • 13 Jerks (A:  155/105; Rx:  135/95; S:  115/75)
  • 25 Burpee Box Jump and Overs (20″)
  • 400m Med Ball Run (20/14)

 

CORE:

50 KB Halos (53/35)

 

MOBILITY:

 

 

 

15 September 2014

REMINDER:  This Sunday at 3 p.m., I will be hosting our annual CFL/CFK Ladies Clothing exchange at my house.  The ladies of CFL/CFK are invited to bring over any gently used clothing they would like to part with at the exchange.  Everyone will have the opportunity to shop and grab what they like.  In addition, we will have Alice M. hosting a Stella and Dot soiree and Shannon Q. hosting a Rodan and Fields Party.   Any clothing not grabbed will then be donated.    Please RSVP via the Evite that was sent out, if you did not receive it, please let me know and I will get it to you!

 

STRENGTH: 

Deadlift Hold 5 x 5 seconds

Deadlift

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

 

WOD:  

5 RFT (A: 6; S: 4):

  • 20 DB Snatch (A:  65-60/45; Rx:  45/25: S:  35/20)
  • 10 DB Squat Thrusts
  • 5 DB Squat Cleans
  • 100m Run

Time Cap:  18 Minutes

 

CORE:  

50 Plank Down and Ups

 

 

 

14 September 2014

 

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.

 

 

CFL/CFK TEAM THROW DOWN!  

Congrats to all of our teams who participated today!  We had a great turnout and I am definitely looking forward to the next one!  Below is a breakdown of the top place rankings!  Everyone who participated should be extremely proud of themselves!   It was a very close race with both 1st and 2nd place teams in each category separated by only 1 point.  The finale WOD was a winner take all combination of Prowler Suicides and O/H Walking Lunges…in the rain!  IMG_0127

 

 

 

 

 

 

 

 

Rx Category:

  • 1st Place:  Brian O. and Mitchell
  • 2nd Place:  James K. and Allen
  • 3rd Place:  Gabe and Rob

Scaled Category:  

  • 1st Place:  Eric W. and Anna
  • 2nd Place:  Keith and Laura
  • 3rd Place:  Perry and Ray

 

 

 

 

13 September 2014

CFL/CFK  TEAM THROW DOWN UPDATE:  We now have 14 teams signed up with a few folks still looking for team members for Saturday’s (13 September)  CFL/CFK Internal Team Throwdown!  The event will be held at CrossFit Kingstowne from 9 a.m. to 1 p.m. Please Note:  This event is free (no cost) and will be in place of regular classes at CFK.  We will also cancel the 9:30 a.m. class at CFL.  We will only run the CFL Kids/Teens Classes and the Free Intro Class on Saturday at CFL.  We will have a scaled team category as well as an Rx team category.    The more teams, the more fun everyone will have!  This is meant to be a relaxed event – nothing serious.  So there is nothing to be worried about.  We will scale to everyone’s ability. Plus you will be sharing the work with a partner.

There is still time to sign up your team!  Just follow the google docs link below.  If you want to participate but don’t have a partner, sign up anyways and we will partner you up with someone or come on in tomorrow prior to 9 a.m..   CFL/CFK TEAM THROW DOWN SIGN UP.

Below are the Workouts for tomorrow’s Team Throw Down! 

 

WOD 1: 

AMRAP:  10 Minutes

  • 4 Ground to Overhead (GTO) (Rx:  135/95; S:  95/65)
  • 8 Burpee Chest to Bar Pull Ups (S:  Burpee Jumping Pull Ups)
  • 12 KB Snatch (53/35) (S:  DB Snatch:  45/25)
  • 48 Double Unders (S:  100 Singles)

One partner working at a time, teams can split movements as they want.

 

 

WOD 2:

“Karen Meets Diane”

Complete 150 Wall Balls (20/14), then…

21-15-9

  • Deadlifts (Rx:  225/155; S:  185/135)
  • HSPU (S:  Hand Release Push Ups)

Only one partner working at a time, partners trade off as needed.

 

 

WOD 3: 

2 Minute Max Calorie Row (Both Partners Row at same Time)

Rest 30 Seconds

2 Minute Max Box Jumps (Rx: 30/24; S:  24/24)

Rest 30 Seconds

2 Minute Max Front Squats (Rx:  155/105; S: 115/75)

 

SCHEDULE OF EVENTS:  

0900-0915:  Teams Warm Up

0915-0930:  WOD 1 Review

0930:  Heat 1

0945:  Heat 2

1000-1015:  WOD 2 Review

1015-1030:  Heat 1

1030-1045:  Heat 2

1100-1115:  WOD 3 Review

1115-1125:  Heat 1

1125-1135:  Heat 2

1135-1145:  Heat 3

1145-1200:  Heat 4

1215-1245:  Finale WOD (Top 3 Teams)

1245-1300:  Announce Winners/Prizes

 

 

12 September 2014

CFL/CFK  TEAM THROW DOWN UPDATE:  We now have 12 teams signed up with a few folks still looking for team members for Saturday’s (13 September)  CFL/CFK Internal Team Throwdown.  The event will be held at CrossFit Kingstowne from 9 a.m. to 1 p.m.  Please Note:  This event is free (no cost) and will be in place of regular classes at CFK.  We will also cancel the 9:30 a.m. class at CFL.  We will only run the CFL Kids/Teens Classes and the Free Intro Class on Saturday at CFL.  

 

We will have a scaled team category as well as an Rx team category.    The more teams, the more fun everyone will have!  This is meant to be a relaxed event – nothing serious.  So there is nothing to be worried about.  We will scale to everyone’s ability. Plus you will be sharing the work with a partner.  We will run a total of three workouts.  The workouts will be released on Friday.   To sign your team up, please follow the google docs link below.  If you want to participate but don’t have a partner, sign up anyways and we will partner you up with someone.   CFL/CFK TEAM THROW DOWN SIGN UP.

 

We are still taking team sign ups!!!! Its going to be a lot of fun!  Just ask anyone who participated in the last throw down.  So what are you waiting for? Sign up Already!!! Plus there are some sweet prizes!

 

STRENGTH: 

Strict Press

3/3/3 @ 60-75%

Push Press

5/5/5 @ 60-75% BW

 

WOD: 

AMRAP:  12 Minutes

  • 3 Man Makers (Rx: 45/25; S: 35/15)
  • 10 Ring Dips
  • 200 m Run

 

CORE:

50 Crab Toe Touches

 

11 September 2014

CFL/CFK  TEAM THROW DOWN UPDATE:  We now have 14 teams signed up with a few folks still looking for team members for Saturday’s (13 September)  CFL/CFK Internal Team Throwdown.  The event will be held at CrossFit Kingstowne from 9 a.m. to 1 p.m.  Please Note:  This event is free (no cost) and will be in place of regular classes at CFK.  WE will also cancel the 9:30 a.m. class at CFL.  We will only run the CFL Kids/Teens Classes and the Free Intro Class on Saturday at CFL.  

 

We will have a scaled team category as well as an Rx team category.   Right now we have 8 Rx Teams and 6 Scaled Teams.  The more teams, the more fun everyone will have!  This is meant to be a relaxed event – nothing serious.  So there is nothing to be worried about.  We will scale to everyone’s ability. Plus you will be sharing the work with a partner.  We will run a total of three workouts.  The workouts will be released on Friday night.   To sign your team up, please follow the google docs link below.  If you want to participate but don’t have a partner, sign up anyways and we will partner you up with someone.   CFL/CFK TEAM THROW DOWN SIGN UP.

 

We are still taking team sign ups!!!! Its going to be a lot of fun!  Just ask anyone who participated in the last throw down.  So what are you waiting for? Sign up Already!!! Plus there are some sweet prizes!

 

 

SKILL: 

Turkish Get Ups

 

WOD:

For Time:

  • 800m SB Run or Plate Run (45/25)
  • 30 SDHP (115/75)
  • 30 Box Jumps (30/24)
  • 30 KB Swings (70/53)
  • 30 V-Ups
  • 800m SB Run or Plate Run (45/25)

 

CORE: 

Turkish Get Ups (Rx: 20; S: 12)

 

 

10 September 2014

CFL/CFK INTERNAL TEAM THROW DOWN:  On Saturday, 13 September we are planning to host another CFL/CFK Internal Team Throwdown.  The event will be held at CrossFit Kingstowne from 9 a.m. to 2 p.m.  We will have a scaled team division as well as an Rx team division.  However, we are looking to sign up a few more teams, otherwise we will have to postpone the event until late October.  Currently we have six teams signed up, but would like to have a minimum of 12 teams.  The more teams, the more fun everyone will have!  This is meant to be a fun and relaxed event – nothing serious.  So there is nothing to be worried about.  We will scale to everyone’s ability. Plus you will be sharing the work with a partner.  We will run three workouts.  The workouts will be released on Friday night.   To sign your team up, please follow the google docs link below.  If you want to participate but don’t have a partner, sign up anyways and we will partner you up with someone.   CFL/CFK TEAM THROW DOWN SIGN UP.

We need more teams!!! I really don’t want to have to postpone the event.  Plus its going to be a lot of fun!  Just ask anyone who participated in the last throw down. So what are you waiting for? Sign up Already!!! Plus there are some sweet prizes!

 

STRENGTH: 

Power Clean

3/3/3 @ 70/75/75%

Hang Squat Clean

3/3/3 @ 60/65/70%

 

WOD: 

EMOTM:  10 Minutes

  • Odd Minutes:  5 Cleans (A:  175/115; Rx:  155/105; S: 135/95; S2: 115/75)
  • Even Minutes:  C2B Pull Ups (A:  10; Rx: 7; S:  Pull Ups)

 

CORE: 

30 Partner Assisted Back Extensions

 

 

 

 

9 September 2014

TUESDAY IS BRING A FRIEND DAY!   Today (9 September) we will host another  “Bring a Friend”.  All day long we invite you to bring your friends and family to try out one of our regular classes at either facility.

CFL/CFK INTERNAL TEAM THROW DOWN:  On Saturday, 13 September we will host another CFL/CFK Internal Team Throwdown.  The event will be held at CrossFit Kingstowne from 9 a.m. to 2 p.m.  We will have a scaled team division as well as an Rx team division.  To sign your team up, please follow the google docs link.  If you want to participate but don’t have a partner, sign up and we will partner you up with someone.   CFL/CFK TEAM THROW DOWN SIGN UP.   We need more teams!!! Its going to be a lot of fun!  So what are you waiting for?

 

 

“BRING A FRIEND DAY”

 

WOD: 

3 Rounds/Max Reps/1 Minute Per Station:

Station 1:  Max Double Unders (Scaled:  Single Unders)

Station 2:  Air Squat

Station 3:  Burpees

Station 4:  Sit Ups

Station 5:  Max Wall Balls (20/14)

Station 6:  Rest

 

CORE:

1/2 Tabata: Flutter Kicks (4 Rounds Total)

 

MOBILITY