Author Archives: Carrie

17 April 2014

 

STRENGTH: 

 

Split Jerk Skill Work, then…

EMOTM:  5 minutes 1x squat clean + 2 Split Jerk @75%

 

WOD: 

AMRAP: 18 MINS

  • 10 AIR SQTS
  • 5 BOX JUMPS (24/20)

EMOTM: 1 CLEAN (A:  BW; Rx: 80%BW; S: 60%BW: S2: 50%)

 

CORE: 

BB Front Squat Hold (5 x 30 sec.)

 

 

 

 

16 April 2014

 

SKILL:  

Double Unders

 

WOD: 

10, 9, 8, 7…1:

Push Press (Rx:  115/75; S: 95/65; S2: 75/55)

1, 2, 3, 4…10:

TTB

Complete 15 Double Unders between each Round

 

CORE:

30 BB Windshield Wipers (95/65)

 

 

15 April 2014

 

WOD:

AMRAP:  12 min.

  • 10 JUMPING LUNGES
  • 2 POWER SNATCH (A:  95/65; Rx:  75/55)

(Increase Snatch by 2 reps with each round: e.g., Round  1:  10 JL, 2 PS, Round 2:  10 JL, 4 PS, Round 3:  10 JL, 6 PS)

 

 

CORE:

50 Russian KB Twists (53/35)

 

MOBILITY:

Improving the bottom position of Clean/Snatch

 

 

14 April 2014

 

STRENGTH:

OHS 5×5 @ 65-75% (w/3 sec hold at bottom)

 

WOD: 

Helen:  3 RFT

  • 400 m Run
  • 21 KB Swings (53/35)
  • 12 Pull Ups

 

CORE:  

V-Up Holds x 5 (30 seconds)

 

 

13 April 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.

 

 

12 April 2014

 

WARRIOR WOD:  This is just a friendly reminder that our Warrior WOD is an advanced class for our more seasoned members.  The baseline for attendance is an individual should be able to complete most of our regular WODs at Rx or Advanced levels.  If you are interested in attending Warrior, but unsure if you are ready, please talk to a coach first.

 

WARRIOR (0900 @ CFK Only): 

” THE SEVEN “

7 RFT:

  • 7 HSPU
  • 7 THRUSTERS (135/95)
  • 7 KTE
  • 7 DEADLIFTS (245/165)
  • 7 BURPEES
  • 7 KBS (53/35)
  • 7 PULL UPS

 

WOD (0930 @ CFL; 1030 @ CFK): 

Nutrition Challengers:  We will run a make-up of the Performance WOD during the Regular WOD for anyone who still needs to complete it.  For everyone else we will run the following:

Ruck My World:

  • 1 Mile Ruck Run (A: 55/35; Rx: 45/25)
  • 40 Ruck Squats
  • 30 Ruck Box Step Ups
  • 20 Ruck Push Ups
  • 10 Ruck Dead Hang Pull Ups (S: No Ruck)
  • 800m Ruck Run

 

CORE: 

75 Sit Ups

11 April 2014

 

WOD:

21-15-9

  • BB O/H Lunges (A: 95/65; Rx: 75/55)
  • Lateral Bar Hops
  • Power Cleans

 

CORE:

40 Alternating Supermans (5 sec. hold)

 

MOBILITY:

Forearm/Elbow Pump with Lacrosse Ball

 

10 April 2014

 

STRENGTH: 

Jerk Balances 7×3

 

WOD: 

  • 50 DUs (S:  4:1 Singles)
  • 10 DB Burpee Renegade Row to DL (Rx:  45/25; S: 35/15)
  • 20 DB Push Press
  • 30 Wall Balls (20/14)
  • 20 DB Push Press
  • 10 DB Burpee Renegade Row to DL
  • 50 DUs

 

CORE:  

50 Four-Count Flutter Kicks

 

 

9 April 2014

Reminder:  Corry Matthews from Max Muscle will be out at CFL tonight at 5:15 to do free Bodyfat Analysis, followed by a nutrition seminar at 6:00 p.m.  The seminar will be held in place of the 6 p.m. WOD (no class).   All other classes will run as scheduled.

 

SKILL: 

Run 3 x 400m Splits/Intervals (1 Minute Rest Between)

 

WOD:  

  • 40 Box Jumps (24/20)
  • 10 Russian KB Swings (A:  70/53; Rx: 53/35)
  • 30 Box Jumps
  • 20 Russian KB Swings
  • 20 Box Jumps
  • 30 Russian KB Swings
  • 10 Box Jumps
  • 40 Russian KB Swings

 

CORE:

25 Ab Wheel Roll Outs

 

 

8 April 2014

 

WOD: 

EMOTM: 10 Minutes

5 Back Squat (Rx: 185/135; S: 155/105; S2: 115/85)

Push Ups (A: 15; Rx: 10; S1:7; S2: 5)

 

CORE: 

Ring Support (5 x 30 sec.)

 

MOBILITY: 

BB Shoulder Internal Rotation