Author Archives: Carrie

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.

 

 

 

 

 

 

18 July 2014

 

STRENGTH: 

Deadlift

5/5/5 @ 40/50/60%

 

WOD: 

AMRAP:  8 Minutes

  • 2 Box Jumps (24/20)
  • 2 Bar Muscle Ups (S1: 4 C2B Pull Ups; 5 S2: Pull Ups)
  • 4 Box Jumps
  • 2 Bar Muscle Ups
  • 6 Box Jumps
  • 2 Bar Muscle Ups

Box Jumps Increase by 2 Each Round…

 

CORE: 

75 Four Count Flutter Kicks

 

 

17 July 2014

SKILL: 

Turkish Get Ups

 

WOD: 

30-20-10

  • KB SDHP (A: 70/53; Rx: 53/35)
  • DB Box Step Ups (A: 65-60/45; Rx: 45/25)
  • KB H2H Transfers

EMOTM: 1 Burpee

 

CORE:

20 Turkish Get Ups (10 each Side)

 

 

 

16 July 2014

 

STRENGTH:

Back Squat

5/5/5 @ 40/50/60%

 

WOD:

3 Rounds:

1 Minute Max Thrusters (A:  155/105; Rx: 135/95; S: 115/75)

1 Minute Weighted Pull Ups (S1:  Strict Pull Ups w/o Weight; S2:  Band/Box/Jumping)

1 Minute Max Double Unders (S: Singles)

(30 second transition between movements; 2 minutes rest between rounds)

 

CORE:

100 Abmat Sit Ups (A:  Weighted)

 

 

15 July 2014

 

WOD: 

For Time: 

20 Cleans (A: 115/75: Rx: 95/65; S: 75/55)

Run 200m

15 Cleans (A: 135/95; Rx: 115/75; S: 95/65)

Run 400m

10 Cleans (155/105; Rx: 135/95; S: 115/75)

Run 800m

5 Cleans (175/115-125; Rx: 155/105; S:  135/95)

Run 1200m

 

CORE: 

3 Rounds:

  • 10 V-Ups
  • 2 Wall Climbs

 

14 July 2014

STRENGTH: 

Press

5/5/5 @ 40/50/60%

 

WOD:  Tabata!

  • Strict Press (45/33)
  • Back Squat (45/33)
  • TTB
  • Sit Up

 

CORE: 

50 KB Twists (53/35)

 

 

13 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.

 

 

12 July 2014

 

WARRIOR (0900 @ CFK Only): 

“Hercules” 

For Time:

 

 

3 Muscle Ups (Scale: 3 Pull Ups + 3 Ring Dips  = 1 Muscle Up)

3 Sumo Deadlifts (A: 375/275; Rx:  315/225)

50 D/Us

3 Rope Climbs w/Ruck (45/25)

7 Thrusters (155/105)

40m Prowler Push (110/75)

 

2 Muscle Ups

2 Sumo DL

50 D/Us

2 Rope Climbs w/Ruck

5 Thrusters

40m Prowler Pull

 

1 Muscle Up

1 Sumo DL

50 D/Us

1 Rope Climb w/Ruck

3 Thrusters

40m Prowler Push

 

 

WOD (0930 @ CFL; 1030 @ CFK): 

Team WOD:

2 Rounds (2 Minutes Per Station):

Station 1:  Max Calorie Row

Station 2:  Max Push Press (95/65)

Station 3:  Max Rope Climbs

Station 4: Max Med Ball Cleans (20/14)

Only one member of team moving at a time.

 

CORE: 

60 Partner Med Ball Tosses (20/14)

 

Saturday Free Intro Classes: 

CrossFit Liberation @ 12:00 p.m.

CrossFit Kingstowne @ 11:30 a.m.

 

11 July 2014

STRENGTH: 

Deadlift

5/3/1/1+ @ 75/85/95/95%

 

WOD: 

EMOTM:  10 Minutes

  • 4 DB Squat Cleans (A:  5; S: 3) (A:  65-60/45; Rx:  45/25)
  • 20 Mountain Climbers

 

CORE:  

50 DB Side Crunches (45/25)