Author Archives: Carrie

10 February 2015

 

SKILL: 

Pull Up (Strict, Kipping, Butterly)

 

WOD: 

AMRAP:  12 Minutes

5 Pull Ups

10 Push Ups

15 Front Squats (Rx: 95/65; S: 75/55; S2:  45/33)

 

 

CORE:  

Plank Hold:  3 x 1 Minute Holds (A:  45/25)

9 February 2015

 

STRENGTH: 

Back Squat 3 x 5

Press 3 x 5

Power Clean 3 x 5

** Add 5 lbs from previous week

 

WOD: 

EMOTM:  12 Minutes

Even:  5 Hang Cleans (A:  185/125; Rx; 155/105; S: 135/95; S2: 115/75)

Odd:  10 Calorie Row (A: 15 Calorie Row)

 

CORE:  

60 Partner Med Ball Sit Ups

 

8 February 2015

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.

HEAVY LIFTERS CLUB:

Sunday, 8 February we will again offer a 90 minute class that focuses primarily on instructing and improving technical execution of the Olympic Lifts (Snatch and Clean & Jerk).   For the month of February this class will be available as a free trial for anyone interested in participating.  In March the program will be offered twice per week for an additional fee.   It will also be available as a stand alone program for non members.   Classes will typically consist of a comprehensive warm up, a main lift, technique/pulling drills, as well as dynamic and accessory work for speed and strength.   If you are interested in participating please join us this Sunday from 8:30 a.m. to 10 a.m.  at CrossFit Kingstowne.  If you have any questions please send me a PM at carrie@crossfitliberation.com.

 

TEAM SUPERFIT AND BALTIMORE OPEN: 

This is a busy weekend for some of our coaches and members!  On Saturday Dan, Ruby, Jordan and James will be competing in Team SuperFit down in Richmond in the Rx division.  Then Binh and Allen will compete on Sunday in the Scaled Division.  On Sunday, Coach Eva will also be competing in the 2015 USAW Baltimore Open at CrossFit White Marsh/Athletic Asylum.  If you are free, please come out and cheer them on!

7 February 2015

TEAM SUPERFIT AND BALTIMORE OPEN: 

This is a busy weekend for some of our coaches and members!  On Saturday Dan, Ruby, Jordan and James will be competing in Team SuperFit down in Richmond in the Rx division.  Then Binh and Allen will compete on Sunday in the Scaled Division.  On Sunday, Coach Eva will also be competing in the 2015 USAW Baltimore Open at CrossFit White Marsh/Athletic Asylum.  If you are free, please come out and cheer them on!

WARRIOR (0900 @ CFK Only):

A.  20 Minute to Establish 3RM OH Squat

B.  For Time

  • 250m Row
  • 5 Thrusters (135/95)
  • 10 C2B Pull Ups
  • 500m Row
  • 10 Thrusters
  • 20 C2B Pull Ups
  • 750m Row
  • 15 Thrusters
  • 30 C2B Pull Ups

C.  “Flight Simulator”

For Time:

DU Sets

10-20-30-40-50-40-30-20-10

**If proficient at DUs, then each set should be done UB. If you break the set doesn’t count. Score is total time to complete all sets UB.

 

WOD (0930 @ CFL; 1030 @ CFK): 

CrossFit Games Open WOD 12.5

AMRAP:  7 Minutes

  • 3 Thruster
  • 3 C2B Pull Ups
  • 6 Thruster
  • 6 C2B Pull Ups
  • 9 Thruster
  • 9 C2B Pull Ups…Etc.

 

 

CORE:  

25 BB Roll Outs (A: 115/75; Rx; 95/65; S: 75/55)

 

HEAVY LIFTERS CLUB:

Sunday, 8 February we will again offer a 90 minute class that focuses primarily on instructing and improving technical execution of the Olympic Lifts (Snatch and Clean & Jerk).   For the month of February this class will be available as a free trial for anyone interested in participating.  In March the program will be offered twice per week for an additional fee.   It will also be available as a stand alone program for non members.   Classes will typically consist of a comprehensive warm up, a main lift, technique/pulling drills, as well as dynamic and accessory work for speed and strength.   If you are interested in participating please join us this Sunday from 8:30 a.m. to 10 a.m.  at CrossFit Kingstowne.  If you have any questions please send me a PM at carrie@crossfitliberation.com.

 

 

 

 

6 February 2015

 

STRENGTH: 

Back Squat 3 x 5

Floor Press 3 x 5

Deadlift 1 x 5

 

WOD: 

“Annie”

50-40-30-20-10

  • Double Unders
  • Sit Ups

 

CORE:  

40 Pendulums (A:  Weighted Med Ball 20/14)

 

HEAVY LIFTERS CLUB:

Sunday, 8 February we will again offer a 90 minute class that focuses primarily on instructing and improving technical execution of the Olympic Lifts (Snatch and Clean & Jerk).   For the month of February this class will be available as a free trial for anyone interested in participating.  In March the program will be offered twice per week for an additional fee.   It will also be available as a stand alone program for non members.   Classes will typically consist of a comprehensive warm up, a main lift, technique/pulling drills, as well as dynamic and accessory work for speed and strength.   If you are interested in participating please join us this Sunday from 8:30 a.m. to 10 a.m.  at CrossFit Kingstowne.  If you have any questions please send me a PM at carrie@crossfitliberation.com.

 

 

5 February 2015

 

SKILL: 

Skin the Cat; Front Lever, Back Lever

 

WOD: 

6 RFT (A:  8 RFT)

  • 5 TTB
  • 7 OH Squat
  • 9 SDHP
  • 11 BB Step Ups

(A:  115/75; Rx: 95/65; S: 75/55)

 

CORE:  

60 Standing BB Twists (45/33)

 

RETURN OF HEAVY LIFTERS CLUB:

Sunday, 8 February we will again offer a 90 minute class that focuses primarily on instructing and improving technical execution of the Olympic Lifts (Snatch and Clean & Jerk).   For the month of February this class will be available as a free trial for anyone interested in participating.  In March the program will be offered twice per week for an additional fee.   It will also be available as a stand alone program for non members.   Classes will typically consist of a comprehensive warm up, a main lift, technique/pulling drills, as well as dynamic and accessory work for speed and strength.   If you are interested in participating please join us this Sunday from 8:30 a.m. to 10 a.m.  at CrossFit Kingstowne.  If you have any questions please send me a PM at carrie@crossfitliberation.com.

 

4 February 2015

STRENGTH:

Back Squat 3 x 5

Press 3 x 5

Power Clean 3 x 5

 

WOD: 

5 RFT:

  • 10 Ring Dips
  • 10 DB Push Jerks (A: 65/35; Rx: 45/25; S: 35/20)

 

CORE: 

60 V-Ups

 

RETURN OF HEAVY LIFTERS CLUB:

Sunday, 8 February we will again offer a 90 minute class that focuses primarily on instructing and improving technical execution of the Olympic Lifts (Snatch and Clean & Jerk).   For the month of February this class will be available as a free trial for anyone interested in participating.  In March the program will be offered twice per week for an additional fee.   It will also be available as a stand alone program for non members.   Classes will typically consist of a comprehensive warm up, a main lift, technique/pulling drills, as well as dynamic and accessory work for speed and strength.   If you are interested in participating please join us this Sunday from 8:30 a.m. to 10 a.m.  at CrossFit Kingstowne.  If you have any questions please send me a PM at carrie@crossfitliberation.com.

 

 

 

3 February 2015

BRING A FRIEND DAY: 

On Tuesday, 3 February, we are hosting another  “Bring a Friend” WOD.  All day long we invite you to bring your friends and family to try out one of our regular classes at either facility.  This is a great way to introduce your family and friends to CrossFit!  We will run another “Bring a Friend” event on Wednesday, 18 February!

SKILL: 

Inversion Work

 

WOD: 

For Time:

100 Plank Jacks

80 Air Squats

60 KB Swings

40 Box Jumps

20 OH Plate Lunges (45/25)

 

CORE: 

60 Alternate Leg/Arm Raises

 

 

 

2 February 2015

 

BRING A FRIEND DAY: 

On Tuesday, 3 February, we will host another  “Bring a Friend” WOD.  All day long we invite you to bring your friends and family to try out one of our regular classes at either facility.  This is a great way to introduce your family and friends to CrossFit!  We will run another “Bring a Friend” event on Wednesday, 18 February!

 

STRENGTH:

Back Squat 3 x 5

Floor Press 3 x 5

Deadlift 1 x 5

Add 5 lbs to BS/FP; 10 lbs to DL

 

WOD: 

AMRAP:  12 Minutes

Burpee Pull Ups

 

CORE:

4 Minute Max Ring Support (S:  Tuck Holds)

 

1 February 2015

RETURN OF HEAVY LIFTERS CLUB:

We are excited to announce the long awaited return of our Heavy Lifters Olympic Barbell Club.   Starting this Sunday, 1 February we will begin offering a 90 minute class each Sunday that focuses primarily on instructing and improving technical execution of the Olympic Lifts (Snatch and Clean & Jerk).   For the month of February this class will be available as a free trial for anyone interested in participating.  In March the program will be offered twice per week for an additional fee.   It will also be available as a stand alone program for non members.   Classes will typically consist of a comprehensive warm up, a main lift, technique/pulling drills, as well as dynamic and accessory work for speed and strength.   If you are interested in participating please join us this Sunday, 1 February from 8:30 a.m. to 10 a.m.  at CrossFit Kingstowne.  If you have any questions please send me a PM at carrie@crossfitliberation.com.

 

BRING A FRIEND DAY: 

On Tuesday, 3 February, we will host another  “Bring a Friend” WOD.  All day long we invite you to bring your friends and family to try out one of our regular classes at either facility.  This is a great way to introduce your family and friends to CrossFit!  We will run another “Bring a Friend” event on Wednesday, 18 February!

 

CrossFit Kingstowe:

Heavy Lifters Club:  0830 to 10 a.m .

 

Open Gym 10 am. to 12 p.m.

Free Intro Class:  12 p.m.