Author Archives: Carrie

1 April 2015

SKILL: 

Pick Your “Goat”

(Spend 10 Minutes working on a Movement that gives you trouble).

 

WOD: 

Benchmark Week Continues

“Jackie”

  • Row 1000m
  • 50 BB Thrusters (45/33)
  • 30 Pull Ups

** Compare to 12/20/14

 

 

CORE: 

100 Plank Jacks

 

Heavy Lifters Club @ 7:30 p.m. 

 

We want to hear from you!  Community Feedback.

 

 

 

31 March 2015

Today is Bring a Friend Day at CFK!  You are invited to bring your friends and family in to any of our classes on Tuesday to workout and let them see what CrossFit is all about.  

 

SKILL:  

Turkish Get Ups

 

WOD:  

“Annie”

50-40-30-20-10

  • Double Unders (S:  Singles x 3)
  • Sit Ups

 

CORE: 

Handstand Holds:  3 x 30 Seconds

 

We want to hear from you!  Community Feedback.

 

30 March 2015

REMINDER:  Tuesday, 31 March we are hosting another Bring a Friend Day at CFK.  You are welcome to bring any family and/or friends with you to WOD during any of our scheduled classes that day.

 

STRENGTH/SKILL: 

Review Jerk

EMOT2M:  10 Minutes

1 Jerk (Work up to Heavy Single)

 

WOD: 

AMRAP:  10 Minutes

  • 3 Hang Cleans (A: 155/105; Rx: 135/95; S: 115/75)
  • 6 KB Swings (A: 70/53; Rx: 53/35: S: 35/26)
  • 9 Box Jumps (24/20)

 

CORE:  

30 Strict TTB (S: KTE)

 

We want to hear from you!  Community Feedback.

 

29 March 2015

Heavy Lifters Club:  8:30 a.m. to 10:00 a.m.

Open Gym:  10:00 a.m. to 12:00 p.m.

Free Intro Class:  12:00 p.m. to 1:00 p.m.

 

 

28 March 2015

CrossFit Games Open WOD 15.5 Team Throwdown

Please join us on Saturday between 9 a.m. and 11:30 a.m. for our last team WOD to close out the open.

27-21-15-9

  • Calorie Row
  • Thrusters (Rx: 95/65; S: 75/55)

Free Intro Class @ 12 noon

 

 

26 March 2015

WOD:

“CrossFit Games Open WOD 15.5″ 

 

27 Calorie Row

27 Thrusters (Rx: 95/65; S: 65/45)

21 Calorie Row

21 Thrusters

15 Calorie Row

15 Thrusters

9 Calorie Row

9 Thrusters

 

26 March 2015

 

SKILL:

2 Minutes:  Max Rep DUs

Rest 1 Minute

2 Minutes:  Max Rep Pistols

 

WOD: 

For Time:

  • 10 Snatch (A: 135/95; Rx: 115/75; S: 95/65)
  • 400m Run
  • 20 Cleans (A: 155/105; Rx: 135/95; S: 115/75)
  • 400m Run
  • 30 Deadlifts (A: 185/125; Rx: 155/105; S: 135/95)
  • 400m Run

 

CORE: 

75 Crab Toe Touches

 

 

 

25 March 2015

 

SKILL:

Muscle Up Progressions

 

WOD: 

AMRAP:  12 Minutes

  • 5 Push Press (A:  115/75; Rx:  95/65; S: 75/55)
  • 7 Dips (Ring, Matador, or Box)
  • 9 Jumping Lunges

 

CORE: 

80 KB Halos (53/35)

 

24 March 2015

MOBILITY: 

Crossover Symmetry

 

WOD: 

TABATA X 3:

V-Ups

Floor Press (A: 155/105; Rx: 135/95; S: 115/75)

DB Hang Cleans (A: 65/45; Rx: 45/25; S: 35/20)

* Rest 1 Minute Between Rounds

 

CORE: 

40 Hip Bridges (A: 135/95; Rx: 115/75; S: 95/65)

 

 

23 March 2015

 

SKILL:

3 Minutes:  Max Strict Pull Ups

 

WOD: 

4 RFT:

  • 10 Front Squats (A: 155/105; Rx: 135/95; S1: 115/75; S2: 95/65)
  • 25 Push Ups

 

CORE:  

60 MB Sit Ups with Wall Toss