Author Archives: Carrie

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)

 

 

17 August 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.

 

 

16 August 2014

 

WARRIOR (0900 @ CFK):

“Nasty Girls V2″

3 RFT:

  • 50 Pistols (Alternating)
  • 7 Muscle Ups
  • 10 Hang Cleans (175/115)

 

WOD (0930 @ CFL; 1030 @ CFK):

Tabata Fun:

  • BB Lunges (45/33)
  • V-Ups
  • KB Swings
  • Burpees

 

CORE:

50 Plank Jacks in Rings

 

CrossFit Liberation:  

Free Intro Class @ 12:00 p.m.

CrossFit Kingstowne:  

Free Intro Class @ 11:3o a.m.

 

 

 

 

 

15 August 2014

 

STRENGTH:

Snatch Grip Push Press:

3/3/3 then…

O/H Squats

3/3/3/3 @ 60/60/60/60%

 

WOD:

10, 9, 8, 7…1:  Pullups

1, 2, 3, 4…10: Thrusters

(A: 115/75; Rx: 95/65; S: 75/55) 

** Anytime a set is broken there is a 5 burpee penalty and must start that set over 

 

CORE: 

50 KB Twists (53/35)

 

 

 

 

14 August 2014

 

SKILL: 

Head Stands/HSPU

 

WOD: 

AMRAP:  12 Minutes

  • 5 HSPU
  • 10 Box Jumps (24/20)
  • 200m Plate Run (25/15)

 

CORE: 

50 Plank Up and Downs

 

 

 

13 August 2014

 

STRENGTH: 

Jerk

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

 

WOD: 

AMRAP:  8 Minutes

5 TTB (S: KTE)

3 Overhead Squats (Rx:  115/75; S: 95/65)

 

CORE:  

100 Hip Leg Extensions