Author Archives: Carrie

13 September 2014

CFL/CFK  TEAM THROW DOWN UPDATE:  We now have 14 teams signed up with a few folks still looking for team members for Saturday’s (13 September)  CFL/CFK Internal Team Throwdown!  The event will be held at CrossFit Kingstowne from 9 a.m. to 1 p.m. Please Note:  This event is free (no cost) and will be in place of regular classes at CFK.  We will also cancel the 9:30 a.m. class at CFL.  We will only run the CFL Kids/Teens Classes and the Free Intro Class on Saturday at CFL.  We will have a scaled team category as well as an Rx team category.    The more teams, the more fun everyone will have!  This is meant to be a relaxed event – nothing serious.  So there is nothing to be worried about.  We will scale to everyone’s ability. Plus you will be sharing the work with a partner.

There is still time to sign up your team!  Just follow the google docs link below.  If you want to participate but don’t have a partner, sign up anyways and we will partner you up with someone or come on in tomorrow prior to 9 a.m..   CFL/CFK TEAM THROW DOWN SIGN UP.

Below are the Workouts for tomorrow’s Team Throw Down! 

 

WOD 1: 

AMRAP:  10 Minutes

  • 4 Ground to Overhead (GTO) (Rx:  135/95; S:  95/65)
  • 8 Burpee Chest to Bar Pull Ups (S:  Burpee Jumping Pull Ups)
  • 12 KB Snatch (53/35) (S:  DB Snatch:  45/25)
  • 48 Double Unders (S:  100 Singles)

One partner working at a time, teams can split movements as they want.

 

 

WOD 2:

“Karen Meets Diane”

Complete 150 Wall Balls (20/14), then…

21-15-9

  • Deadlifts (Rx:  225/155; S:  185/135)
  • HSPU (S:  Hand Release Push Ups)

Only one partner working at a time, partners trade off as needed.

 

 

WOD 3: 

2 Minute Max Calorie Row (Both Partners Row at same Time)

Rest 30 Seconds

2 Minute Max Box Jumps (Rx: 30/24; S:  24/24)

Rest 30 Seconds

2 Minute Max Front Squats (Rx:  155/105; S: 115/75)

 

SCHEDULE OF EVENTS:  

0900-0915:  Teams Warm Up

0915-0930:  WOD 1 Review

0930:  Heat 1

0945:  Heat 2

1000-1015:  WOD 2 Review

1015-1030:  Heat 1

1030-1045:  Heat 2

1100-1115:  WOD 3 Review

1115-1125:  Heat 1

1125-1135:  Heat 2

1135-1145:  Heat 3

1145-1200:  Heat 4

1215-1245:  Finale WOD (Top 3 Teams)

1245-1300:  Announce Winners/Prizes

 

 

12 September 2014

CFL/CFK  TEAM THROW DOWN UPDATE:  We now have 12 teams signed up with a few folks still looking for team members for Saturday’s (13 September)  CFL/CFK Internal Team Throwdown.  The event will be held at CrossFit Kingstowne from 9 a.m. to 1 p.m.  Please Note:  This event is free (no cost) and will be in place of regular classes at CFK.  We will also cancel the 9:30 a.m. class at CFL.  We will only run the CFL Kids/Teens Classes and the Free Intro Class on Saturday at CFL.  

 

We will have a scaled team category as well as an Rx team category.    The more teams, the more fun everyone will have!  This is meant to be a relaxed event – nothing serious.  So there is nothing to be worried about.  We will scale to everyone’s ability. Plus you will be sharing the work with a partner.  We will run a total of three workouts.  The workouts will be released on Friday.   To sign your team up, please follow the google docs link below.  If you want to participate but don’t have a partner, sign up anyways and we will partner you up with someone.   CFL/CFK TEAM THROW DOWN SIGN UP.

 

We are still taking team sign ups!!!! Its going to be a lot of fun!  Just ask anyone who participated in the last throw down.  So what are you waiting for? Sign up Already!!! Plus there are some sweet prizes!

 

STRENGTH: 

Strict Press

3/3/3 @ 60-75%

Push Press

5/5/5 @ 60-75% BW

 

WOD: 

AMRAP:  12 Minutes

  • 3 Man Makers (Rx: 45/25; S: 35/15)
  • 10 Ring Dips
  • 200 m Run

 

CORE:

50 Crab Toe Touches

 

11 September 2014

CFL/CFK  TEAM THROW DOWN UPDATE:  We now have 14 teams signed up with a few folks still looking for team members for Saturday’s (13 September)  CFL/CFK Internal Team Throwdown.  The event will be held at CrossFit Kingstowne from 9 a.m. to 1 p.m.  Please Note:  This event is free (no cost) and will be in place of regular classes at CFK.  WE will also cancel the 9:30 a.m. class at CFL.  We will only run the CFL Kids/Teens Classes and the Free Intro Class on Saturday at CFL.  

 

We will have a scaled team category as well as an Rx team category.   Right now we have 8 Rx Teams and 6 Scaled Teams.  The more teams, the more fun everyone will have!  This is meant to be a relaxed event – nothing serious.  So there is nothing to be worried about.  We will scale to everyone’s ability. Plus you will be sharing the work with a partner.  We will run a total of three workouts.  The workouts will be released on Friday night.   To sign your team up, please follow the google docs link below.  If you want to participate but don’t have a partner, sign up anyways and we will partner you up with someone.   CFL/CFK TEAM THROW DOWN SIGN UP.

 

We are still taking team sign ups!!!! Its going to be a lot of fun!  Just ask anyone who participated in the last throw down.  So what are you waiting for? Sign up Already!!! Plus there are some sweet prizes!

 

 

SKILL: 

Turkish Get Ups

 

WOD:

For Time:

  • 800m SB Run or Plate Run (45/25)
  • 30 SDHP (115/75)
  • 30 Box Jumps (30/24)
  • 30 KB Swings (70/53)
  • 30 V-Ups
  • 800m SB Run or Plate Run (45/25)

 

CORE: 

Turkish Get Ups (Rx: 20; S: 12)

 

 

10 September 2014

CFL/CFK INTERNAL TEAM THROW DOWN:  On Saturday, 13 September we are planning to host another CFL/CFK Internal Team Throwdown.  The event will be held at CrossFit Kingstowne from 9 a.m. to 2 p.m.  We will have a scaled team division as well as an Rx team division.  However, we are looking to sign up a few more teams, otherwise we will have to postpone the event until late October.  Currently we have six teams signed up, but would like to have a minimum of 12 teams.  The more teams, the more fun everyone will have!  This is meant to be a fun and relaxed event – nothing serious.  So there is nothing to be worried about.  We will scale to everyone’s ability. Plus you will be sharing the work with a partner.  We will run three workouts.  The workouts will be released on Friday night.   To sign your team up, please follow the google docs link below.  If you want to participate but don’t have a partner, sign up anyways and we will partner you up with someone.   CFL/CFK TEAM THROW DOWN SIGN UP.

We need more teams!!! I really don’t want to have to postpone the event.  Plus its going to be a lot of fun!  Just ask anyone who participated in the last throw down. So what are you waiting for? Sign up Already!!! Plus there are some sweet prizes!

 

STRENGTH: 

Power Clean

3/3/3 @ 70/75/75%

Hang Squat Clean

3/3/3 @ 60/65/70%

 

WOD: 

EMOTM:  10 Minutes

  • Odd Minutes:  5 Cleans (A:  175/115; Rx:  155/105; S: 135/95; S2: 115/75)
  • Even Minutes:  C2B Pull Ups (A:  10; Rx: 7; S:  Pull Ups)

 

CORE: 

30 Partner Assisted Back Extensions

 

 

 

 

9 September 2014

TUESDAY IS BRING A FRIEND DAY!   Today (9 September) we will host another  “Bring a Friend”.  All day long we invite you to bring your friends and family to try out one of our regular classes at either facility.

CFL/CFK INTERNAL TEAM THROW DOWN:  On Saturday, 13 September we will host another CFL/CFK Internal Team Throwdown.  The event will be held at CrossFit Kingstowne from 9 a.m. to 2 p.m.  We will have a scaled team division as well as an Rx team division.  To sign your team up, please follow the google docs link.  If you want to participate but don’t have a partner, sign up and we will partner you up with someone.   CFL/CFK TEAM THROW DOWN SIGN UP.   We need more teams!!! Its going to be a lot of fun!  So what are you waiting for?

 

 

“BRING A FRIEND DAY”

 

WOD: 

3 Rounds/Max Reps/1 Minute Per Station:

Station 1:  Max Double Unders (Scaled:  Single Unders)

Station 2:  Air Squat

Station 3:  Burpees

Station 4:  Sit Ups

Station 5:  Max Wall Balls (20/14)

Station 6:  Rest

 

CORE:

1/2 Tabata: Flutter Kicks (4 Rounds Total)

 

MOBILITY

 

8 September 2014

BRING A FRIEND DAY:  We will be hosting another “Bring a Friend’ day on Tuesday, 9 September.  All day long we invite you to bring your friends and family to try out one of our regular classes at either facility.

CFL/CFK INTERNAL TEAM THROW DOWN:  On Saturday, 13 September we will host another CFL/CFK Internal Team Throwdown.  The event will be held at CrossFit Kingstowne from 9 a.m. to 2 p.m.  We will have a scaled team division as well as an Rx team division.  To sign your team up, please follow the google docs link.  If you want to participate but don’t have a partner, sign up and we will partner you up with someone.   CFL/CFK TEAM THROW DOWN SIGN UP.

 

STRENGTH: 

Back Squat Hold 5 x 5 sec.

Back Squat (1 1/4)

3/3/3/3/3 @ 50-60%

 

WOD: 

15-12-9-6-3

  • Hang Snatch (A: 115/75; Rx: 95/65; S: 75/55)
  • Ring Rows
  • 200m Run

 

CORE: 

30 BB Windshield Wipers

 

 

 

 

7 September 2014

BRING A FRIEND DAY:  We will be hosting another “Bring a Friend’ day on Tuesday, 9 September.  All day long we invite you to bring your friends and family to try out one of our regular classes at either facility.

CFL/CFK INTERNAL TEAM THROW DOWN:  On Saturday, 13 September we will host another CFL/CFK Internal Team Throwdown.  The event will be held at CrossFit Kingstowne from 9 a.m. to 2 p.m.  We will have a scaled team division as well as an Rx team division.  To sign your team up, please follow the google docs link.  If you want to participate but don’t have a partner, sign up and we will partner you up with someone.   CFL/CFK TEAM THROW DOWN SIGN UP.

 

 

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 am. to 12 p.m.

 

 

6 September 2014

BRING A FRIEND DAY:  We will be hosting another “Bring a Friend’ day on Tuesday, 9 September.  All day long we invite you to bring your friends and family to try out one of our regular classes at either facility.

CFL/CFK INTERNAL TEAM THROW DOWN:  On Saturday, 13 September we will host another CFL/CFK Internal Team Throwdown.  The event will be held at CrossFit Kingstowne from 9 a.m. to 2 p.m.  We will have a scaled team division as well as an Rx team division.  To sign your team up, please follow the google docs link.  If you want to participate but don’t have a partner, sign up and we will partner you up with someone.   CFL/CFK TEAM THROW DOWN SIGN UP.

 

SATURDAY FREE INTRO CLASSES: 

CrossFit Kingstowne:  11:30 a.m.

CrossFit Liberation:  12 p.m.

 

WARRIOR (0900 @ CFK Only): 

“Linda”…a.k.a 3 Bars of Death

10-9-8-7-6-5-4-3-2-1:

  • Deadlift:  1 1/2 Body Weight
  • Bench Press:  Body Weight
  • Clean:  3/4 Body Weight

Then…(optional)

“Flight Simulator”

Double Unders (20 Minute Time Cap)

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Must compete each set before moving on, if set is broken, must start at the beginning of the set.

 


WOD (0930 @ CFL; 1030 @ CFK): 

WOD:

4 RFT:

  • 500m Row
  • 50 DUs
  • 10 Pistols

 

CORE: 

Tabata:  Russian Kettlebell Swings

 

 

 

 

5 September 2014

SCHEDULE ON FRIDAY:   Reminder, the 0700 and 0900 classes at CrossFit Kingstowne are cancelled today (Friday).  All other classes will run as scheduled this week.  This is just for Friday, 5 September.  I apologize for the inconvenience.  The 0600 class and evening classes at CFK will still run as scheduled.  All classes at CFL will run as scheduled.

BRING A FRIEND DAY:  We will be hosting another “Bring a Friend’ day on Tuesday, 9 September.  All day long we invite you to bring your friends and family to try out one of our regular classes at either facility.

CFL/CFK INTERNAL TEAM THROW DOWN:  On Saturday, 13 September we will host another CFL/CFK Internal Team Throwdown.  The event will be held at CrossFit Kingstowne from 9 a.m. to 2 p.m.  We will have a scaled team division as well as an Rx team division.  To sign your team up, please follow the google docs link.  If you want to participate but don’t have a partner, sign up and we will partner you up with someone.   CFL/CFK TEAM THROW DOWN SIGN UP.

 

STRENGTH: 

Snatch Grip Push Press

3/3/3

Snatch

3/3/3/3 @ 70-75%

 

WOD:  

EMOTM:  10 Minutes

1 Deadlift (Rx: 275/185; S:  225/155; S2:  185/135; S3:  155/105)

4 HSPU (A:  5; S: Box or Band HSPU)

 

CORE:  

50 MB Wood Choppers (20/14)

 

 

 

4 September 2014

SCHEDULE ON FRIDAY:   I will be traveling out of town from Thursday through Sunday this week.  Unfortunately we will need to cancel the 0700 class and 0900 class on Friday morning.  All other classes will run as scheduled this week.  This is just for Friday, 5 September.  I apologize for the inconvenience.  The 0600 class and evening classes at CFK will still run as scheduled.  All classes at CFL will run as scheduled.

BRING A FRIEND DAY:  We will be hosting another “Bring a Friend’ day on Tuesday, 9 September.  All day long we invite you to bring your friends and family to try out one of our regular classes at either facility.

CFL/CFK INTERNAL TEAM THROW DOWN:  On Saturday, 13 September we will host another CFL/CFK Internal Team Throwdown.  The event will be held at CrossFit Kingstowne from 9 a.m. to 2 p.m.  We will have a scaled team division as well as an Rx team division.  To sign your team up, please follow the google docs link.  If you want to participate but don’t have a partner, sign up and we will partner you up with someone.   CFL/CFK TEAM THROW DOWN SIGN UP.

 

WOD: 

Run 800m

 

5 Rounds:

  • 10 Power Cleans (Rx:  135/95; S:  115/75; S2: 95/65)
  • 10 BB Lunges (Rx:  135/95; S:  115/75; S2: 95/65)

Run 800m

 

CORE: 

30 Pendulums

 

MOBILITY:  

Quad Smashing Party