WODs

28 July 2015

STRENGTH/SKILL:

Tire Flips

Partner WOD:  3 Minutes (Max Effort)

 

WOD: 

AMRAP: 12 Minutes

  • 20 DB Snatch (A: 65/45; Rx: 45/25; S: 35/15)
  • 15 Sit Ups
  • 10 Jumping Lunges

 

CORE:  

60 DB Crunches

 

 

 

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STRENGTH: 

Strict Press

5/5/5+ @ 65/75/85%

 

 

WOD:

6 RFT:

  • 5 Hang Power Cleans (A:  175/115; Rx: 155/105; S: 135/95; S2: 115/75)
  • 7TTB
  • 9 Wall Balls (20/14)

 

CORE: 

50 Grasshoppers

 

 

 

 

 

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26 July 2015

CROSSFIT GAMES FINAL EVENT VIEWING PARTY ON SUNDAY: 

On Sunday, 26 July, please join us at the Bungalow Sports Grill in Kingstowne (Manchester Lakes Shopping Plaza) from 4 p.m. to 6 p.m for a viewing party of the Finale Event of the 2015 CrossFit Games on ESPN.  We have reserved an area in the back to watch the last event and close out this year’s games season.  We hope to see you there!  The address: 7003 Manchester Blvd, Alexandria, VA 22310.

 

SUNDAY SCHEDULE: 

Open Gym:  10:00 a.m. to 12:00 p.m.

Free Intro Class:  12:00 p.m. to 1:00 p.m.

 

 

 

PLEASE GIVE US YOUR FEEDBACK: 

If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

25 July 2015

CrossFit Games Finale Viewing Party This Sunday:  

On Sunday, 26 July, please join us at Bungalow Billiards in Kingstowne (Manchester Lakes Shopping Plaza) from 4 p.m. to 6 p.m for a viewing party of the Finale Event of the 2015 CrossFit Games.  We have reserved an area to watch the last event to close out the this year’s games.  We hope to see you there.  If you plan to attend, please shoot me a personal message at info@crossfitkingstowne.com or on FB.

 

SATURDAY FREE INTRO CLASS:  12:30 p.m. 

Come on in to get started!

 

WARRIOR (9:00 a.m.)

Triple 3s

For Time:

  • Row 3000m
  • 300 Double Unders
  • Run 3 Miles

 

WOD (10:30 a.m. and 11:30 a.m.)

STRENGTH: 

Deadlift

5/5/5+ @ 65/75/85%

Accessory Work:  5 x 10 Good Mornings

 

WOD:  

21-15-9

  • OH Squats (A:  135/95; Rx: 115/75; S: 95/65; S2: 75/55)
  • Burpee Box Jumps (24/20)
  • Run 200m between rounds

 

CORE: 

2 Minute Plank Hold

 

 

PLEASE GIVE US YOUR FEEDBACK: 

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24 July 2015

CrossFit Games Finale Viewing Party:  

On Sunday, 26 July, please join us at Bungalow Billiards in Kingstowne (Manchester Lakes Shopping Plaza) from 4 p.m. to 6 p.m for a viewing party of the Finale Event of the 2015 CrossFit Games.  We have reserved an area to watch the last event to close out the this year’s games.  We hope to see you there.  If you plan to attend, please shoot me a personal message at info@crossfitkingstowne.com or on FB.

 

STRENGTH/SKILL:

Post WOD:  Pick a Skill to Work On with Remaining Time

 

WOD:

CrossFit Games Open WOD 12.2

AMRAP:  10 Minutes

30 Snatch (75/45)

30 Snatch (135/75)

30 Snatch (165/100)

30 Snatch (210/120)

 

CORE:

50 Ring Plank Knee Tucks

 

 

PLEASE GIVE US YOUR FEEDBACK: 

If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

23 July 2015

CrossFit Games Finale Viewing Party:  

On Sunday, 26 July, please join us at Bungalow Billiards in Kingstowne (Manchester Lakes Shopping Plaza) from 4 p.m. to 6 p.m for a viewing party of the Finale Event of the 2015 CrossFit Games.  We have reserved an area to watch the last event to close out the this year’s games.  We hope to see you there.  If you plan to attend, please shoot me a personal message at info@crossfitkingstowne.com or on FB.

 

STRENGTH:

Floor Press

5/5/5+ @ 65/75/85%

Accessory Work:  DB Bent Over Row (45/25)

 

WOD: 

4 Rounds:

45 Seconds Mountain Climbers; 15 Seconds Rest

45 Seconds KB Swings; 15 Seconds Rest (53/35)

45 Seconds MB Cleans; 15 Seconds Rest (20/14)

45 Seconds Sit Ups; 15 Seconds Rest

 

 

CORE: 

GHD Back Extensions

 

 

PLEASE GIVE US YOUR FEEDBACK: 

If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

22 July 2015

SKILL/STRENGTH: 

HSPU

 

WOD: 

Happy Birthday Coach Sue!

For Time:

  • Run 400m
  • 7 Cleans (A: 185/125; Rx: 155/115; S1: 135/95; S2: 115/75)
  • 22 HSPU
  • 81 Double Unders
  • 34 Burpees
  • 81 Double Unders
  • 22 TTB (S: KTE; S2: Hanging Knee Raises)
  • 7 Cleans
  • Run 400m (w/MB – 20/14)

 

CORE: 

50 MB Sit Ups

 

 

PLEASE GIVE US YOUR FEEDBACK: 

If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

21 July 2015

STRENGTH/SKILL WORK: 

Rope Climbs:  Skill Review

Partner AMRAP:  5 Minutes

Max Effort Rope Climbs (Teams of 2)

 

WOD: 

EMOTM:  18 Minutes

Minute 1:  Calorie Row (A:  15; Rx: 12: S:10)

Minute 2:  Box Jumps (A: 10; Rx: 8; S: 6)

Minute 3:  5 Deadlifts (A: 275/185; Rx: 225/155; S: 185/125; S2: 155/105)

Repeat for 6 Cycles

 

CORE:  

Mobility and Recovery:  Pick something to work on, spend 5-10 Minutes.

 

 

PLEASE GIVE US YOUR FEEDBACK: 

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20 July 2015

STRENGTH: 

Back Squat

5/5/5+ @ 65/75/85% (Add 10 lbs)

Accessory Work:  5 x 10 Goblet Lunges (53/35)

 

WOD: 

AMRAP:  5 Minutes

5 Thrusters; 5 Pull Ups (Rx: 95/65)

Rest 2 Minutes

AMRAP:  5 Minutes

10 Sit Ups; 30 DUs

Rest 2 Minutes

AMRAP:  5 Minutes

5 Ring Dips, 5 Hang Cleans (Rx:  95/65)

 

CORE:  

40  Supermans to Hollow Rock

 

 

PLEASE GIVE US YOUR FEEDBACK: 

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19 July 2015

NEWS/ANNOUNCEMENTS:

Congrats to Jamie B. on his 5th place finish in the Master’s Division today at Commonwealth/SuperFit Competition in Delaware today.

On Sunday, Carrie E. (Eva) will be competing in the Black and Red Open Weightlifting Meet at CrossFit Route 7.  She is set to lift around 12 noon, so if you are free, please head on over to cheer her on.

 

 

 

SUNDAY SCHEDULE: 

Open Gym:  10 a.m. to 12 p.m.

Free Intro Class:  12 p.m. to 1 p.m.

 

 

PLEASE GIVE US YOUR FEEDBACK: 

If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.