WODs

25 October 2014

 

Saturday Free Intro Class: 

CrossFit Liberation:  12:00 p.m.

CrossFit Kingstowne:  11:30 a.m.

 

WARRIOR (0900 @ CFK Only):

3 RFT:

  • 9 Muscle Ups
  • 27 Wall Balls (20/14)
  • 20 TTB
  • 14 DL (225/155)

Kassi Schroeder was the owner of Lat 45 CrossFit in Salmon, Idaho, mother to two young daughters and wife of David Schroeder – a member of the Invictus online community. Kassi was diagnosed with AML (a type of leukemia) on October 18, 2013 and passed to Heaven September 27, 2014, at just 27 years old. For 11 months she endured endless, pain, nausea, exams, biopsies, scans, extremely toxic chemo treatment, 2 bone marrow transplants, and 8 months confined within the walls of a hospital cancer ward far from home and her beloved daughters. Although she suffered tremendously, her strength, courage, character, faith, beauty and love endured to the end. Unknown to anyone but herself, weeks before her passing, she created a family photo, and on it she placed the words, ”Life is Beautiful”, a message to the loved ones she leaves behind.

 

WOD (0930 @ CFL; 1030 @ CFK):

“Partner KB Mile”

  • Run 400m w/KB (53/35)
  • 50 KB Swings
  • Run 400m w/KB
  • 50 KB Snatches (25 each arm)
  • Run 400m  w/KB
  • 50 Goblet Squats
  • Run 400m w/KB
  • 50 KB Twists w/Partner

 

CORE:

Med Ball Plank Hold (2 Minutes)

 

 

24 October 2014

COLD WAR 4:  

COLD WAR 4 Team Registration is now Live!   Get your teams ready! We are also looking for a ton of volunteers and judges!  If you are interested in volunteering or judging please sign up via the eventbrite link used for the team registration.  To register your team:  https://www.eventbrite.com/e/cold-war-4-mid-atlantic-team-competition-tickets-9183306517

 

STRENGTH: 

Pause Back Squat

2 x 3 @ 75%

2 x 2 @ 80%

 

WOD: 

7 RFT:

  • 7 Push Jerks (A:  155/105; Rx; 135/95; S: 115/75)
  • 7 C2B Pull Ups

 

CORE:  

Wall Sit (Max Hold)

 

23 October 2014

COLD WAR 4:  

COLD WAR 4 Team Registration is now Live!   Get your teams ready! We are also looking for a ton of volunteers and judges!  If you are interested in volunteering or judging please sign up via the eventbrite link used for the team registration.  To register your team:  https://www.eventbrite.com/e/cold-war-4-mid-atlantic-team-competition-tickets-9183306517

 

SKILL:  

Pistol Progressions

15 Pistols each leg with Candlestick Roll

 

WOD: 

Cash In: 30 Calorie Row

21-15-9

  • Low Plank/High Plank Push Up
  • Front Squats (A:  135/95; Rx: 115/75; S: 95/65)

Cash Out:  30 Calorie Row

 

CORE:  

50 4-Count Flutter Kicks

 

 

 

22 October 2014

 

COLD WAR 4:  

COLD WAR 4 Team Registration goes live tomorrow at 12 noon!   Get your teams ready! We are also looking for a ton of volunteers and judges!  If you are interested in volunteering or judging please sign up via the eventbrite link used for the team registration.  https://www.eventbrite.com/e/cold-war-4-mid-atlantic-team-competition-tickets-9183306517

 

STRENGTH: 

Snatch Balance

3 x 3 @ 70-80%

Snatch Push Press + OH Squat

3 x 3 +2 @ 75%

 

 

WOD: 

EMOTM:  16 Minutes

Even:  Snatch (Rx:  3; A:  5)

Odd:  Box Jumps (24/20) (Rx: 7; A: 10)

(A: 135/95; Rx: 115/75; S:  95/65)

 

CORE:  

80 V-Ups

 

21 October 2014

 

SKILL: 

Double Under Review/Practice

3 Rounds:

  • 1 Minute Max Double Unders
  • 1 Minute Rest

 

WOD: 

  • Run 400m
  • 20 TTB
  • 30 MB Cleans (20/14)
  • 40 MB Sit Ups (20/14)
  • 30 Push Ups
  • 20 Ring Dips
  • 150 DUs (A: 200; S:  100; S2:  Singles x 3)

 

CORE:

50 Plank Jacks (A:  Ring Plank Jacks)

 

 

20 October 2014

 

STRENGTH:  

Snatch Pulls 3/3/3 @ 80-90%

Snatch 2/2/1/1 @ 70/75/80/85%

 

 

WOD: 

AMRAP: 8 Minutes

  • 1 Deadlift
  • 2 Muscle Ups (S:  BMU; S2: 2 C2B Pull Ups + 2 Ring Dips: S3: 2 Strict Pull Ups)
  • 3 Squat Cleans
  • 4 HSPU

(A:  225/155; Rx:  185/125; S: 155/105; S2:  135/95; S3: 115/75)

 

CORE: 

50 Crab Toe Touches

 

19 October 2014

 

CrossFit Liberation: 

Open Gym:  10 a.m. to 11 a.m.

Free Intro Class:  10 a.m. to 11 a.m.

 

CrossFit Kingstowne: 

Open Gym:  10 a.m. to 12 p.m.

Free Intro Class:  12 p.m. to 1 p.m.

 

 

18 October 2014

We are launching our 4-week Fall 2014 Performance, Nutrition and Lifestyle (PNL) Challenge  on Saturday, 18 October, 2014 and running it through Saturday, 15 November 2014.  Just in time for the holidays!

 

SATURDAY FREE INTRO CLASSES:

CrossFit Kingstowne:  11:30 a.m.

CrossFit Liberation:  12:00 p.m.

 

WARRIOR (0900 @ CFK Only):

5 RFT:

  • 10 Back Squats (185/125)
  • 15 GHD Sit Ups
  • 2 Rope Climbs (A:  Legless)
  • 400m Sandbag Run

 

WOD (0930 @ CFL; 1030 @ CFK): 

SKILL WOD:  

Tabata Row + Tabata Hollow Rock Hold

 

WOD:

  • 1000m Row
  • 20 Pull Ups
  • 30 Jumping Squats

Then…Max Double Unders with time remaining.

Time Cap:  10 Minutes  

 

CORE:

50 Planking Ring Crunches

 

 

 

 

17 October 2014

REMINDER:  THERE IS STILL TIME TO SIGN UP FOR THE PERFORMANCE, NUTRITION, AND LIFESTYLE CHALLENGE! 

We had a great information session on Wednesday at Max Muscle Springfield for the Lifestyle Challenge kicking off this Saturday (18 October).  If you were not able to make it for the info session, but still want to participate, there is still time to sign up and participate in the challenge!  You can sign up online via the google docs spreadsheet link below and we will send you all the necessary information regarding the challenge to include food guidelines and rules for participation tomorrow.  I have also provided an information sheet below to answer any immediate questions.   Please feel free to reach out to me or Coach Wayne directly if you have any additional questions or concerns.  

 

We will be launching our 4-week Fall 2014 Performance, Nutrition and Lifestyle (PNL) Challenge  on Saturday, 18 October, 2014 and running it through Saturday, 15 November 2014.  Just in time for the holidays!  The entry fee is $65 for individuals and $120 for couples.   Lets make this the best challenge yet for CFL/CFK! 

 

RULES AND GUIDELINES

 

LIFESTYLE CHALLENGE SIGN UP SHEET  

 

 

STRENGTH: 

Back Squat

3×3 @ 75%

 

WOD: 

LIFESTYLE CHALLENGE PERFORMANCE WOD #1.  

“Fight Gone Bad”

3 Rounds:

Station 1:  Max Wall Balls (20/14)

Station 2:  Max SDHP (75/55)

Station 3:  Max Box Jumps (24/20)

Station 4:  Max Push Press (75/55)

Station 5:  Max Calorie Row

In this workout you will move from each of the five stations after 1 minute.  Each round is a total of five minutes with a one minute rest between rounds. On call of “rotate”  each athlete must move to next station.  One point is given for each rep, except on the rower where each calorie equals one point.

Please Note:  This WOD will be offered all day tomorrow for all the classes.  This is the first benchmark WOD for the Nutrition Challenge, so it is very important that all participants in the 4-week challenge (kicking off on Saturday) complete this WOD.  If you are unable to make it in tomorrow, please come in during open gym to make it up.  If you cannot make it in for open gym, please contact me to coordinate a time.  You will need to write down your score to include total points/reps as well as total reps for each station for each of the three rounds.  This will be compared against data collected at the end of the challenge. 

In addition we will be taking measurements as well as before photos.  

CORE:  

2 Minute V-Up Hold

16 October 2014

REMINDER:  THERE IS STILL TIME TO SIGN UP FOR THE PERFORMANCE, NUTRITION, AND LIFESTYLE CHALLENGE! 

We had a great information session tonight at Max Muscle Springfield for the Lifestyle Challenge kicking off this Saturday (18 October).  If you were not able to make it for the info session, but still want to participate, there is still time to sign up and participate in the challenge!  You can sign up online via the google docs spreadsheet link below and we will send you all the necessary information regarding the challenge to include food guidelines and rules for participation.  I have also provided an information sheet below to answer any immediate questions.   Please feel free to reach out to me or Coach Wayne directly if you have any additional questions or concerns.  

 

We will be launching our 4-week Fall 2014 Performance, Nutrition and Lifestyle (PNL) Challenge  on Saturday, 18 October, 2014 and running it through Saturday, 15 November 2014.  Just in time for the holidays!  The entry fee is $65 for individuals and $120 for couples.   Lets make this the best challenge yet for CFL/CFK! 

 

RULES AND GUIDELINES

 

LIFESTYLE CHALLENGE SIGN UP SHEET  

 

STRENGTH: 

3 Position Snatch

2 x 2 @ 50-60%

3 x 1 @ 70/75/80%

 

WOD: 

AMRAP: 8 Minutes

  • 2 Hang Power Snatch
  • 3 OHS
  • 7 Sit Ups

(A: 115/75; Rx: 95/65; S: 75/55)

 

 

CORE:  

50 KB Twists (53/35)