Author Archives: Carrie

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.

 

 

29 March 2014

 

WARRIOR (0900 @ CFK Only): 

6 RFT:

  • 12 DL (A: 155/105; Rx 135/95; S: 115/75)
  • 9 Hang Power Cleans
  • 6 Front Squat
  • 3 Push Jerks

 

WOD (0930 @ CFK/1030 @ CFL):

STRENGTH: 

Make-Up: Shoulder Press or Front Squat

WOD: 

AMRAP: 20 Minutes

  • 12 DB DL (A:65-60/45; Rx; 45/25)
  • 12 Box Jumps (24/20)
  • 200m Run

CORE:  

60 V-Ups w/Med Ball

 

28 March 2014

 

WOD: 

14.5

For Time:

21-18-15-12-9-6-3

  • Thrusters (95/65)
  • Bar-Facing Burpees

 

CORE: 

50 KB Transfers (53/35)

 

MOBILITY: 

Smashing Party

 

 

27 March 2014

 

STRENGTH:

Strict Press:  Establish a 1 RM

 

WOD: 

Partner WOD (Teams of 2)

  • Partner 1:  Complete 6 DB Snatch (Rx: 65-60/45; S: 45/25) and 6 DL (185/125)
  • Partner 2:  Completes 10 Lunges and 5 Ring Dips
  • Both Run 200m, then switch movements

This cycle repeats for 4 Rounds. 1 round complete when each partner has completed both pairs of movements.

 

CORE:  

L-Sit Chin Ups (A:  40; Rx: 30; S: 20)

26 March 2014

 

WOD:

AMRAP: 12 Minutes

  • 3 C&J (A: 155/105, Rx: 135/95, S1: 115/75; S2: 95/65)
  • 6 Bar Hop Burpees
  • 9 TTB

 

CORE: 

25 Supermans with a Twist

 

MOBILITY: 

Sink Mobilization

 

 

25 March 2014

 

GYMNASTICS/SKILL:

Pull Up Progressions (Strict, Kipping, Butterfly, C2B)

EMOTM:  5 Minutes Strict Pull Up (A:  8; Rx:  6; S: 3)

 

WOD: 

AMRAP:  12 Minutes

  • Even Minutes:  20 KB Swings (S:  15)
  • Odd Minutes:  20 Goblet Squats (S: 15)

 

CORE: 

50 Med Ball Wood Choppers (25 Each Side)

 

24 March 2014

 

STRENGTH: 

Front Squat:  Establish 1 RM

 

WOD:  

3 RFT

  • 45 Double Unders
  • 30 Sit Ups
  • 15 Push Press (A:  Rx:  115/75; S1:  95/65; S2:  75/55)

 

CORE:  

20 BB Roll Outs (115/75)

 

23 March 2014

 

Reminder:  Get your CFL/CFK T-Shirt and Tank Pre-Orders In.  Deadline is Monday!  You can order at the gym on the sheets located at the Front Desk or online via google docs link posted on facebook.

 

 

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.

 

 

 

 

22 March 2014

 

WARRIOR (CFK Only @ 0900)

Tommy V: 

  • 21 Thrusters (115/75)
  • 12 Rope Climbs
  • 15 Thrusters
  • 9 Rope Climbs
  • 9 Thrusters
  • 6 Rope Climbs

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008.

 

WOD (CFL @ 0930/CFK @ 1030):

PARTNER AMRAP:  15 Minutes

Partner 1 completes max rep DB Snatches (45/25), while Partner 2 Runs 400 m with Med Ball (20/14).  Partners rotate after each completed 400m run.   EMOTM:  3 Burpees.

 

CORE: 

30 Inch Worms