Author Archives: Carrie

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

 

 

22 March 2015

CrossFit Kingstowne: 

 

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.

 

 

21 March 2015

FREE INTRO CLASS: 

12:00 p.m.

 

Tomorrow (Saturday) we will run 15.4 as part of our team throw down from 9 a.m. t0 11:30 a.m.! Please come  in to cheer on your teammates and fellow members.  Coach Tina’s Team is currently in the lead three weeks running!  Will a team be able to knock them out this week?

CrossFit Games Open WOD 15.4

AMRAP: 8 Minutes

Rx:

3 HSPU; 3 Cleans (185/125)

6 HSPU; 3 Cleans

9 HSPU; 3 Cleans

12 HSPU; 6 Cleans

15 HSPU; 6 Cleans

18 HSPU; 6 Cleans

21 HSPU; 9 Cleans

Etc..(Increase HSPU by 3 Reps Each Round; Increase Cleans by 3 Reps every 3rd Round)

 

SCALED OPTION:

AMRAP: 8 Minutes

10 Push Press (95/65)

10 Cleans (115/75)

 

 

 

 

20 March 2015

SPECIAL EVENT:  

Tomorrow (Friday, 20 March) we are hosting a special event at 9 a.m. in support of the DEA MALTZ CHALLENGE.  Please Note:  This event will be in place of our regular 9:30 a.m. class.   The DEA MALTZ CHALLENGE is an annual event sponsored by the DEA to honor fallen members of the Military and Law Enforcement communities.  Specifics on the  Maltz Challenge can be found at www.deamaltzchallenge.com.  All proceeds go to support the families of the fallen.  This year, they will be honoring U.S. Marine Corp Gunnery Sergeant Ryan Jeschke, from Herndon, VA.

The Maltz Challenge WOD:

  • 400m Run
  • 50 Pull Ups
  • 100m Fireman’s Carry or 200m DB Farmers Carry (50/25)
  • 50 Ring Dips
  • 100 Push Ups
  • 50 KTE
  • 100 Sit Ups
  • 400m Run

 

CFK WOD:

CrossFit Games Open WOD 15.4

AMRAP: 8 Minutes

Rx:

3 HSPU; 3 Cleans (185/125)

6 HSPU; 3 Cleans

9 HSPU; 3 Cleans

12 HSPU; 6 Cleans

15 HSPU; 6 Cleans

18 HSPU; 6 Cleans

21 HSPU; 9 Cleans

Etc..(Increase HSPU by 3 Reps Each Round; Increase Cleans by 3 Reps every 3rd Round)

 

SCALED OPTION:

AMRAP: 8 Minutes

10 Push Press (95/65)

10 Cleans (115/75)

 

On Saturday, we will run 15.4 as part of our team throw down from 9 a.m. t0 11:30 a.m.!  Come on in to cheer on your teammates and fellow members.  So far Coach Tina’s Team is in the lead three weeks running!  Will a team be able to knock them out this week?

 

 

19 March 2015

SPECIAL EVENT:  

Tomorrow (Friday, 20 March) we are hosting a special event at 9 a.m. in support of the DEA MALTZ CHALLENGE.  Please Note:  This event will be in place of our regular 9:30 a.m. class.   The DEA MALTZ CHALLENGE is an annual event sponsored by the DEA to honor fallen members of the Military and Law Enforcement communities.  Specifics on the  Maltz Challenge can be found at www.deamaltzchallenge.com.  All proceeds go to support the families of the fallen.  This year, they will be honoring U.S. Marine Corp Gunnery Sergeant Ryan Jeschke, from Herndon, VA.

The Maltz Challenge WOD:

  • 400m Run
  • 50 Pull Ups
  • 100m Fireman’s Carry or 200m DB Farmers Carry (50/25)
  • 50 Ring Dips
  • 100 Push Ups
  • 50 KTE
  • 100 Sit Ups
  • 400m Run

 

SKILL: 

50 KB Cleans (53/35)

 

WOD:

For Time:

  • 800m Run
  • 30 KB Swings (53/35)
  • Run 400m
  • 40 KB Swings
  • Run 800m
  • 50 KB Swings

CASH OUT:  75 DUs

 

 

CORE: 

75 Planking Ring Support Knee Tucks