Author Archives: Carrie

28 July 2014

SKILL:  

Pistol Progressions

(A: 20 Each Leg; Rx: 15; S: 10)

 

WOD: 

For Time:

100 Burpee Pull Ups  (A:  150; S: 75)

 

CORE:

Max Plank Hold (2 Minute Minimum)

 

 

 

 

27 July 2014

Reminder:  We will set up a TV or two tomorrow at CFK to watch coverage of the CrossFit Games Day 4 Events streaming from ESPN3.  We are working to see if we can get ESPN2 coverage events starting around 2 p.m. as well, but if not then we will only have the ESPN3 events starting around 12 noon through 2 p.m.   I will make a post on Facebook if we are able to get ESPN2 working as well.  We welcome anyone to come to the gym and watch, be sure to bring a chair or two as seats will be limited.

 

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.

 

 

 

 

 

26 July 2014

 

WARRIOR (0900 @ CFK Only): 

10 Rounds For Time:

  • 250m Row
  • 2 Legless Rope Climbs
  • 5 BW Deadlifts
  • 10 Burpee Box Jumps

 

WOD (0930 @ CFL; 1030 @ CFK): 

“Dealer’s Choice”

Coach will draw a card from a deck of 52 cards to determine the movement and reps.  WOD continues until the entire deck has been used.

Hearts = Burpees

Clubs = KB Swings (53/35)

Spades = V-Ups

Diamonds =  Box Jumps

Ace = 11 O/H Squats (A: 115/75; 95/65)

Joker = 400m MB Run (20/14)

Movement is based on the suit card drawn, reps are based on the number on the card.  Royal Cards equal 10 reps.

 

CORE:  

40 Med Ball Sit Ups

 

Saturday Free Intro Classes: 

CrossFit Kingstowne @ 11:30 a.m.

CrossFit Liberation @ 12:00 p.m.

 

 

25 July 2014

 

WOD: 

Option 1:

“CrossFit Total” 

Sum of the Best of 3 Attempts of the following:

  • Back Squat
  • Press
  • Deadlift

This is your last opportunity to complete the CF Total this week (outside of open gym).  If you have not yet made it in, please try to do so tomorrow.  If you have completed the CF Total this week, you will have an alternate WOD to complete:

Option 2:  

“Karen”

For Time:

150 Wall Balls (20/14)

 

CORE: 

30 Strict KTE

 

 

 

24 July 2014

 

WOD:

“Death by AMRAP”

AMRAP: 5 Minutes

  • 50 m Farmers Carry  (A: 65-60/45; Rx: 45/25)
  • 10 Burpee DB Deadlift

Rest 2 Minutes

AMRAP: 5 Minutes

  • 10 DB Bent over Rows (A: 65-60/45; Rx: 45/25)
  • 5 DB Push Press

Rest 2 Minutes.

AMRAP:  5 Minutes

  • 10 DB Snatches (A: 65-60/45; Rx: 45/25)
  • 10 Crab Toe Touches

 

CORE: 

50 Toe Tap Crunches

 

 

23 July 2014

 

WOD:

Option 1:  CrossFit Total (Make-Up)

Sum of the Best of 3 Attempts:

  • Back Squat
  • Press
  • Deadlift

If you did not do the total on Monday, this is your next opportunity to complete it.  We will offer a third option on Friday.

 

 Option 2:  Run 5k or Row 5k

 

CORE:  

25 Parallette Shoot Throughs

 

 

 

 

22 July 2014

 

SKILL:  

Double Unders

For Time (A:  150; Rx: 100; S: 75) (Scale:  Singles x 2)

 

WOD:  

Happy Birthday Coach Sue! 

  • Run 400m
  • 7 Cleans (A:  185/125; Rx: 155/105; S: 135/95; S2: 115/75)
  • 22 HSPU
  • 81 Double Unders
  • 33 Burpees
  • 81 Double Unders
  • 22 TTB
  • 7 Cleans
  • Run 400m

 

CORE:  

2 Minute Boat Pose Hold

 

 

 

21 July 2014

 

CrossFit Total 

  • Back Squat
  • Press
  • Deadlift

The CrossFit Total is the sum of the best three attempts for each of three movements.  You will have three opportunities to complete the Total this week on Monday, Wednesday, and Friday.

CORE:

40 Supermans with 3 second hold

20 July 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.

 

 

 

 

19 July 2014

 

WARRIOR (0900 @ CFK Only):

Cash In:  1 mile sandbag carry; then…

4 RFT:

  • 25 Pistols
  • 20 Ring Dips
  • 15 Clean and Jerks (A: 155/105; Rx: 135/95)
  • 10 Burpees

 

WOD (0930 @ CFL; 1030 @ CFK):

Partner WOD (Teams of 2): 

For Time:

  • 100 OH Squats (Rx:  95/65; S: 75/55; S2: 45/33)
  • 100 Sit Ups
  • 100 Plate Hop Burpees
  • 100 Calorie Row

Only 1 member of team moving at a time

 

CORE

4 x 1 Minute Plank Jacks

 

CrossFit Liberation:  Free Intro Class @ 12:00 p.m.

CrossFit Kingstowne:  Free Intro Class @ 11:30 a.m.