WODs

20 April 2014

Happy Easter! 

 

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.

 

 

 

 

WARRIOR (0900 @ CFK Only):

“Small”

3 RFT:

  • 1000 m Row
  • 50 Burpees
  • 50 Box Jumps (20/14)
  • 800 M Run

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

 

WOD (0930 @ CFL/1030 @ CFK):

STRENGTH:

Make-Up

 

WOD:

3 RFT:

Run 800m w/Med Ball (20/14) (@ 400 m turnaround point complete 30 Wall Balls on side of building and return to gym to complete 15 Push Press (A:  135/95; Rx: 115/75; S: 95/65)

 

CORE:

45 Dead Bugs

 

 

 

 

18 April 2014

 

WOD:  

PARTNER AMRAP:

5 Stations (3 Minutes Per Station)

Station 1: Pull Ups and O/H Plate Hold (45/25)

Station 2: GTO (135/95) and BB Hold

Station 3: Wall Balls (20/14) and Wall Sits

Station 4: KB Swing (53/35) and KB Hold

Station 5: Sit Ups and Plank Holds

Switch when Other Partner Tires, Score is Max Reps

 

CORE: 

40 Sandbags to Shoulder

 

MOBILITY: 

17 April 2014

 

STRENGTH: 

 

Split Jerk Skill Work, then…

EMOTM:  5 minutes 1x squat clean + 2 Split Jerk @75%

 

WOD: 

AMRAP: 15 MINS

  • 10 AIR SQTS
  • 5 BOX JUMPS (24/20)

EMOTM: 1 CLEAN (A:  BW; Rx: 80%BW; S: 60%BW: S2: 50%)

 

CORE: 

75 Bicycle Crunches

 

 

 

 

16 April 2014

 

SKILL:  

Double Unders

 

WOD: 

10, 9, 8, 7…1:

Push Press (Rx:  115/75; S: 95/65; S2: 75/55)

1, 2, 3, 4…10:

TTB

Complete 15 Double Unders between each Round

 

CORE:

30 BB Windshield Wipers (95/65)

 

 

15 April 2014

 

WOD:

AMRAP:  12 min.

  • 10 JUMPING LUNGES
  • 2 POWER SNATCH (A:  95/65; Rx:  75/55)

(Increase Snatch by 2 reps with each round: e.g., Round  1:  10 JL, 2 PS, Round 2:  10 JL, 4 PS, Round 3:  10 JL, 6 PS)

 

 

CORE:

50 Russian KB Twists (53/35)

 

MOBILITY:

Improving the bottom position of Clean/Snatch

 

 

14 April 2014

 

STRENGTH:

OHS 5×5 @ 65-75% (w/3 sec hold at bottom)

 

WOD: 

Helen:  3 RFT

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

 

CORE:  

V-Up Holds x 5 (30 seconds)

 

 

13 April 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 April 2014

 

WARRIOR WOD:  This is just a friendly reminder that our Warrior WOD is an advanced class for our more seasoned members.  The baseline for attendance is an individual should be able to complete most of our regular WODs at Rx or Advanced levels.  If you are interested in attending Warrior, but unsure if you are ready, please talk to a coach first.

 

WARRIOR (0900 @ CFK Only): 

” THE SEVEN “

7 RFT:

  • 7 HSPU
  • 7 THRUSTERS (135/95)
  • 7 KTE
  • 7 DEADLIFTS (245/165)
  • 7 BURPEES
  • 7 KBS (53/35)
  • 7 PULL UPS

 

WOD (0930 @ CFL; 1030 @ CFK): 

Nutrition Challengers:  We will run a make-up of the Performance WOD during the Regular WOD for anyone who still needs to complete it.  For everyone else we will run the following:

Ruck My World:

  • 1 Mile Ruck Run (A: 55/35; Rx: 45/25)
  • 40 Ruck Squats
  • 30 Ruck Box Step Ups
  • 20 Ruck Push Ups
  • 10 Ruck Dead Hang Pull Ups (S: No Ruck)
  • 800m Ruck Run

 

CORE: 

75 Sit Ups

11 April 2014

 

WOD:

21-15-9

  • BB O/H Lunges (A: 95/65; Rx: 75/55)
  • Lateral Bar Hops
  • Power Cleans

 

CORE:

40 Alternating Supermans (5 sec. hold)

 

MOBILITY:

Forearm/Elbow Pump with Lacrosse Ball