Author Archives: Carrie

1 October 2014

 

WOD:

PART 1:

EMOTM:  6 Minutes

(1 Shoulder Press, 1 Push Press, 1 Push Jerk) = 1 Rep

Rx:  3; S: 2

A:  115/75; Rx:  95/65; S:  75/55; S2: 45/33

 

PART 2:

6 RFT:

  • Row 250m
  • 40 Double Unders (S:  100 Singles)

 

CORE:  

60 Partner Med Ball Tosses (20/14)

 

 

 

30 September 2014

 

SKILL:  

Rope Climbs

AMRAP: 3 Minutes

 

WOD: 

AMRAP:  12 Minutes

  • 7 Front Squats (A:  155/105; Rx: 135/95; S: 95/65)
  • 7 KB Swings (53/35)
  • 7 Ring Push Ups

 

CORE:  

25 Ab Wheel Roll Outs

 

 

 

29 September 2014

WOD: 

EMOTM:  5 Minutes

  • 5 Deadlift (A:  275/185; Rx:  225/155; S:  185/135; S2: 155/105)
  • 4 Bar Hop Burpees

Then…

21-15-9

  • DB Snatch – Alternating (A:  65-60/45; Rx:  45/25; S:  35/15)
  • TTB

 

CORE:  

60 Grasshoppers

 

 

28 September 2014

Please Note:  If you missed any of the  skill or test WODs this week, please be sure to come in tomorrow during open gym and make them 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 a.m. to 12 p.m.

 

 

27 September 2014

SATURDAY FREE INTRO CLASSES: 

CrossFit Liberation:  12:00 p.m.

CrossFit Kingstowne:  11:30 a.m.

 

WARRIOR (0900 @ CFK Only):  

“Timothy Davis:

5 RFT:

12 Deadlift (155/105)

9 Hang Power Clean (155/105)

6 Push Jerk (155/105)

 

Rest 10 Minutes…then,

 

In Five Minutes Complete:

  • 25 Calorie Row
  • 50 Double Unders
  • 20 Pistols
  • 2 Bar Muscle Ups  (S:  5 C2B Pull Ups)
  • Rest 3 Minutes, Repeat for a total of 2 Cycles.

 

WOD (0930 @ CFL; 1030 @ CFK): 

WOD:

Athletes Choice (Choose 1 of the 3 WODs below to complete):

 

“The Chief” 

Max Rounds in 3 Minutes:

  • 3 Power Cleans (135/95)
  • 6 Push Ups
  • 9 Air Squats

Rest 1 Minute, Repeat for a total of 5 Cycles.

“Helen” 

3 Rounds for Time:

  • Run 400m
  • 21 KB Swings (53/35)
  • 12 Pull Ups

 

“Kelly”

5 Rounds for Time:

  • Run 400m
  • 30 Box Jumps (25/20)
  • 30 Wall Balls (24/14)

 

With remaining time, athletes can make up one of the skill tests from earlier in the week:  

  • Max Strict Pull Ups
  • Max Double Unders (S:  Singles)
  • Burpee Challenge

 

CORE:

50 Partner Med Ball Twists (20/14)

 

 

26 September 2014

 

STRENGTH: 

Make-Up 1 RM

Clean and Jerk or Snatch

 

 

WOD:  

Run or Row 5K

(If you completed the Snatch or C&J 1 RM you will either run or row a 5k)

 

CORE: 

2 Minute Hollow Rock/Boat Pose Hold

 

 

 

 

25 September 2014

 

SKILL: 

Burpee Challenge

For Time:  A:  150; Rx: 100; S: 75: S2: 50 Burpees

 

WOD: 

“Kelly” (Time Cap:  35 Minutes)

5 Rounds For Time:

30 Wall Balls (20/14)

30 Box Jumps (24/20″)

400m Run

 

CORE: 

40 Supermans with a Twist

 

 

24 September 2014

NOTE:  As we come to the end of our current cycle, we will be conducting our usual test week.  This time around we will be running through a series of tests (e.g. 1 RM) and benchmark workouts to measure performance.  Its important that you try to come in this week and more importantly record all of your workouts/results.  We will offer some opportunities for make-up during the week on Friday and of course during open gym.

 

STRENGTH: 

Clean and Jerk (Establish a 1 RM)

 

WOD: 

Grace

For Time:

30 Clean and Jerks (135/95)

 

CORE: 

40 MB Wood Choppers

 

 

 

23 September 2014

 

SKILL:  

Max DUs (Best of 3 attempts)

Max Strict Pull Ups

 

WOD:  

“Helen”

3 Rounds

  • Run 400
  • 21 KB Swings (53/35)
  • 12 Pull Ups

* Compare to 4/14/14

 

CORE: 

50 Four-Count Flutter Kicks

 

 

 

 

 

 

22 September 2014

NOTE:  As we come to the end of our current cycle, we will be conducting our usual test week.  This time around we will be running through a series of tests (e.g. 1 RM) and benchmark workouts to measure performance.  Its important that you try to come in this week and more importantly record all of your workouts/results.  We will offer some opportunities for make-up during the week on Friday and of course during open gym.

 

STRENGTH: 

Snatch:  Establish a 1 RM

 

WOD:  

“Isabel”

For Time:

30 Snatch (135/95)

 

CORE:  

30 Hollow Rocks