Author Archives: Carrie

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

 

7 April 2014

 

STRENGTH:  

Box Squats 10×2 @ 75%

 

WOD:  

Happy Birthday Ms. McKay! 

Cash In:  Run 400 m (with med ball 20/14)

Then…4 RFT:

  • 7 Chest 2 Bar Pull Ups
  • 7 Snatch (A:  95/65; Rx: 75/55)
  • 7 Box Jump (A;  30/24; Rx: 24/20″)
  • 7 Bent Over Row
  • 7 Air Squat
  • 7 Floor Press
  • 7 Mountain Climbers

Cash Out:  32 Double Unders

 

CORE:  

50 Pendulums

6 April 2014

 

CrossFit Kingstowne: 

 

10 a.m. to 12 p.m.:  Open Gym

12 p.m. to 1 p.m.:  Free Intro Class

 

 

CrossFit Liberation:

 

10 a.m. to 11 a.m.:  Open Gym

11 a.m. to 12 p.m.:  Free Intro Class

5 April 2014

 

WARRIOR (0900 @ CFK Only):

AMRAP:  25 Minutes

  • 5 Muscle Ups
  • 10 Thrusters (155/105)
  • 15 TTB

 

WOD (0930 @ CFL; 1030 @ CFK): 

 

STRENGTH: 

Make-Up:  Back Squat or Split Jerk

 

WOD: 

AMRAP:  12 Minutes

  • 4 Shoulder Press (75/55)
  • 8 SDHP
  • 12 Front Squat

 

CORE: 

50 KB Transfers (53/35)

 

 

4 April 2014

 

GYMNASTICS/SKILL:  

Handstand Push Up (HSPU)

 

WOD: 

AMRAP:  15 Minutes

  • 200m Run
  • 15 Pull Ups
  • 5 HSPU
  • 20 KB Swings (53/35)

 

CORE:  

30 KTE

 

3 April 2014

 

MOBILITY: 

Reminder: Dr. Kempe from Airrosti Rehab Centers will be at CFK tomorrow evening between 6:15 and 6:45 p.m. to present a mobility clinic.  I would encourage all of our CFL/CFK family to come out to pick up some great mobility tips!

 

WOD: 

3 RFT:

  • 5 Snatch (A:  115/75; Rx:  95/65; S:  75/55)
  • 10 O/H Squat
  • 15 BB Roll Outs
  • 20 Squat Thrusts

 

CORE: 

40 Hollow Rocks

 

 

 

 

2 April 2014

Reminder, you must send a reservation request via email (classregistration@crossfitliberation.com) the night prior to attend the 5 a.m. class on Monday, Wednesdays, and Friday.   Reservations must be received no later than 8:30 p.m.  the night prior to the class, otherwise the class will be canceled. 

 

STRENGTH: 

Split Jerks

6-6-4-4-3-2 @ 45%, 50%, 65%, 75%

 

WOD: 

Hang Clean Medley:

3 Rounds Max Effort Hang Cleans

1st:  Rx:  135/95; S1:  115/85; S2:  95/65

2nd:  Rx:  115/75; S1:  95/65; S2:  75/55

3rd: Rx:  95/65; S1: 75/55; S2: 65/45

Once bar is set down move on to next round.  20 Minute Time Cap.

 

CORE: 

50 DB Weighted Side Crunches (45/25)

 

1 April 2014

April 1st is Bring a Friend Day!  We invite all of our CFL/CFK Family to bring in a friend or family member today to try out a class with them.  You can attend any scheduled classes (morning and evening) on Tuesday at either location.

 

WOD: 

3 Rounds:

  • Row (meters)
  • Air Squat
  • Push Up
  • Sit Up
  • Wall Balls (20/14)

Each individual will move to each station after a minute.  The clock does not reset or stop between exercises.  This is a six-minute round with a one-minute break allowed before repeating next round.  On call of “rotate”, the athletes move to next station.  One point is given for each rep, except on the rower where total meters will be added.

 

CORE:

Plank Holds:  1 Minute on Left Side; 1 Minute on Right Side; 1 Min Front Plank w/Weight (45/25)

 

MOBILITY: 

KB Quad Smashing

 

31 March 2014

 

Reminder:  To register for the 5 a.m. class at CF Liberation tomorrow, you must send a reservation email no later than 8:30 p.m. on Sunday to class registration@crossfitliberation.com.

 

STRENGTH: 

Back Squat 5×5 @ 75%

 

WOD: 

  • 200 M RUN
  • 20 BB STEP UPS (A: 115/75; Rx:  95/65; S:  75/55)
  • 200 M RUN
  • 15 BB STEP UPS
  • 200 M RUN
  • 10 BB STEP UPS
  • 200 M RUN
  • 5 BB STEP UPS

 

CORE:  

50 KB Halos

30 March 2014

 

5 a.m. Class Reservation Policy:  Reminder of our new reservation policy for the 5 a.m. classes at CrossFit Liberation.   Attendees of the 5 a.m. class are now required to reserve a spot in class via email (class registration@crossfitliberation.com) by 8:30 p.m. the night prior to class.  Reservations must be received via email no later than 8:30 p.m. on Sunday, Tuesday and/or Thursday evening prior to class the following morning.  If no reservations are received the night prior, the 5 a.m. class will be cancelled and the first class of the day will be the 6 a.m. class.  This only applies to the 5 a.m. class at CrossFit Liberation.  All other classes will remain open attendance.

 

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.