Author Archives: Carrie

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)

 

 

10 July 2014

 

SKILL:

Ring Dip Progressions

(Rings/Matador/Weighted/Bands)

 

WOD: 

5 RFT (S: 4 RFT):

  • Run 200m
  • 12 Wall Balls (20/14)
  • 12 Ring Dips
  • 12 Push Ups

CORE:  

Max Effort Cage Hang x 2

 

9 July 2014

STRENGTH: 

Back Squat

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

 

WOD: 

AMRAP:  12 Minutes

  • 3 SDHP (A: 115/75; Rx: 95/65; S:  75/55)
  • 5 TTB
  • 7 KB Swings (53/35)
  • 10 Jumping Lunges

 

CORE:  

25 BB Roll Outs

 

 

 

 

 

8 July 2014

SKILL:  

Double Unders

 

WOD: 

With a constant running clock:

AMRAP 5 Minutes: Max Rep Power Snatch (75/55)

AMRAP 4 Minutes:  Max Rep Air Squats

AMRAP 3 Minutes:  Max Rep Hang Cleans (75/55)

AMRAP 2 Minutes:  Max Rep Burpees

AMRAP 1 Minute:  Max Rep Double Unders 

 

 

CORE: 

One Arm HS Holds and V-Ups

 

 

 

 

7 July 2014

 

STRENGTH: 

Press

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

 

WOD: 

21-15-9

  • Front Squats
  • Deadlift
  • Sit Ups

(A:  155/105; Rx: 135/95; S1: 115/75; S2: 95/65)

 

CORE:

50 Strict KTE (S: 30)

 

 

 

 

6 July 2014

 

CrossFit Kingstowne: 

Open Gym:  10 a.m. to 12 p.m.

Free Intro Class:  12 p.m. and 1 p.m.

 

CrossFit Liberation: 

Open Gym:  10 a.m. to 11 a.m.

Free Intro Class:  11 a.m. to 12 p.m.

 

 

5 July 2014

 

WARRIOR (0900 @ CFK Only):

In Teams of 2 Complete:

 

  • 40 Front Squats (185/125)
  • 15 Rope Climbs
  • 30 Front Squats
  • 12 Rope Climbs
  • 20 Front Squats
  • 9 Rope Climbs
  • 10 Front Squats
  • 6 Rope Climbs
  • Row 2000m

Only 1 member of team working at a time.

 

WOD (0930 @ CFL; 1030 @ CFK): 

AMRAP: 15 Minutes

  • 7 Power Cleans
  • 7 Push Press
  • 7 Back Squats

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

 

CORE: 

60 Grasshoppers

 

 

 

 

 

 

 

 

4 July 2014

 

HAPPY INDEPENDENCE DAY! 

Due to the holiday, we will only have one class tomorrow at CrossFit Kingstowne starting at 10 a.m.  Its an annual tradition to run our gym WOD “The Liberator”, so we hope all of our CFL and CFK family who are in town for the holiday can join us tomorrow!   Its a fun one…and don’t worry, we can scale as necessary.  

Wishing everyone a safe and happy 4th of July! 

 

“The Liberator”

  • 15 Clean & Jerks (C&J) (A: 155/105; Rx: 135/95; S: 115/75; S2: 95/65)
  • 1 Rope Climb (S:  2 Rope Walks)
  • Run 400m
  • 12 C&J
  • 15 Pull Ups
  • 500m Row
  • 9 C&J
  • 25 Push Ups
  • 25 V-Ups
  • 6 C&J
  • 30 Jumping Lunges
  • 50 DUs (150 Singles or 100 Jumping Jacks)
  •  3 C&J
  • 20 Wall Balls (A: 30/20; Rx: 20/14)
  • 400m Sandbag Run (S:  Med Ball)