WODs

26 January 2015

INCLEMENT WEATHER POLICY: 

In the event of inclement weather we will follow the Office of Personnel Management’s (OPM) closure schedule.  If the Government is operating on a 2 hour delay the early morning classes at CFL and CFK (5, 6, and 7 a.m. classes) will be canceled.  If the Government is closed then all classes will be canceled that day.  Please check the website and Facebook prior to coming to the gym in the event of closures or any changes.

 

CFL/CFK NIGHT OUT:  

Please join us on Saturday, 31 January for our first 2015 CFL/CFK Night Out.  We will be going bowling at U.S. Bowl on South Pickett St.  The fun starts at 7 p.m.   We hope to see you all there! If you plan to attend, please send me a PM at carrie@crossfitliberation.com or respond to the Facebook post so we can get a better idea of numbers.

 

STRENGTH: 

  • Back Squat 3 x 5
  • Strict Press 3 x 5
  • Power Clean 3 x 5

** Add 5 lbs from last week on BS and SP, add 10 lbs to DL

 

WOD:

6 RFT (S:  4 RFT):

  • 5 Deadlifts
  • 10 Wall Balls
  • 15 HR Push Ups

(A:  275/205; Rx:  255/185; S: 225/155; S2: 185/125)

 

CORE: 

Tabata:  Flutter Kicks

Rest 30 Seconds

Tabata:  V-Ups

 

 

 

 

 

24 January 2015

 INCLEMENT WEATHER:

Please be sure to monitor the website for any class cancellations due to the storm coming through.  As of now classes are on schedule.  However, we may need to cancel classes if road conditions deteriorate significantly.

 

FREE INTRO CLASS:  

CrossFit Kingstowne:  11:30 a.m.

CrossFit Liberation:  12:00 p.m.

 

WARRIOR (0900 @ CFK Only): 

A.

20 Minute (HSPU – Strict, Kipping, Deficit)

B.

Regionals 12.4

For Time:

  • 50 Back Squats (135/95)
  • 40 Pull Ups
  • 30 S2O (135/95)
  • 50 Front Squats (85/65)
  • 40 Pull Ups
  • 30 S2O (85/65)
  • 50 OH Squats (65/45)
  • 40 Pull Ups
  • 30 S2O (65/45)

 

C.  Max L-Sit x 3

 

 

WOD (0930 @ CFL; 1030 @ CFK): 

13.2

AMRAP:  10 Minutes

  • 5 Shoulder to Overhead (S2O) (115/75)
  • 10 Deadlift
  • 15 Box Jumps (24/20)

 

 

CORE:  

L Sits (4 x 20 sec) (A:  30 sec; S: Tuck Hold)

 

 

 

23 January 2015

 

STRENGTH:

  • Back Squat 3 x 5
  • Floor Press 3 x 5
  • Deadlift 1 x 5

 

WOD:

AMRAP:  12 Minutes

  • 20 Plank Jacks
  • 1 Snatch Complex (4 Power Snatch + 2 OH Squats)

(A:  115/75; Rx: 95/65; S:  75/55)

 

CORE:

60 Hip/Leg Extensions

 

 

22 January 2015

 

WOD: 

5 Rounds For Time:

  • 10 Pull Ups
  • 30 Russian KB Swings (53/35)

 

CORE:

40 GHD Back Extensions (S:  Box Back Extensions)

 

SKILL:

Spend Remainder of Class Working on a Skill

 

21 January 2015

CFL/CFK NIGHT OUT:  Join us on Saturday, 31 January for the  first of many CFL/CFK Night outs for 2015! We will start the night out bowling at US Bowl on South Picket St. (down the road from CFK).   I have reserved a bunch of lanes starting at 7 p.m. Afterwards we can continue the fun locally at the Yard House. So be sure to wear your raddest bowling shirt! I hope everyone can join us and please bring your friends/family! Its a great way to get to know the community a bit better outside of the gym.  If you plan to attend please send a PM to me at  carrie@crossfitliberation.com so I can get a good estimate on numbers.

STRENGTH:

Back Squat 3 x 5

Press 3 x 5

Power Clean 3 x 5

** Add 5 lbs to all lifts from previous week

 

WOD:

EMOTM:  9 Minutes

  • 6 SDHP (A:  115/75; Rx: 95/65; S: 75/55)
  • 12 V-Ups

 

CORE:

75 Grasshoppers

 

20 January 2015

 

SKILL: 

KB Clean and Jerk

 

WOD: 

Cash In:  30 Wall Balls

21-15-9

  • KB C&J (Alternating)
  • KTE

Cash Out:  30 Wall Balls

 

CORE: 

30 Hollow Rocks

 

 

19 January 2015

 

COLD WAR EQUIPMENT RETURN AND HOLIDAY SCHEDULE:

First, thank you to all the volunteers that came out to CrossFit Kingstowne today to help us unload the first truck after a truly successful Cold War!

Unfortunately due to the weather today, we had to postpone resetting the equipment and mats at CrossFit Liberation.  Tomorrow we will be resetting the mats  at 0930 at CFL.  We definitely need some help – so if anyone is free to help us unload the mats and equipment from the truck, we would greatly appreciate it.  Its a bit labor intensive with only a few people.  Since we have to reset the mats we will be need to cancel classes at CrossFit Liberation tomorrow (Monday).  All classes at CrossFit Kingstowne will run as scheduled.

 

STRENGTH: 

Back Squat 3 x5

Floor Press 3 x 5

Deadlift 1 x 5

** Add 5 lbs to BS/FP and 10 lbs to DL

 

WOD: 

AMRAP:  10 Minutes

  • 4 Burpee Box Jump and overs (20″)
  • 8 Ring Rows or BB Racked Inverted Rows

 

CORE:  

20 sec Ring Support Holds x 4 (A:  30 sec; S: Tuck)

 

 

 

 

 

 

18 January 2015

COLD WAR: 
Hey CFL/CFK…Another great Cold War is in the books! And so much More to come and share tomorrow. In the meantime though we need a ton of help tomorrow unloading the trucks at CFK and CFL. If you are free and can help us at CFL tomorrow at 10 am or CFK at 10 am. We have a truck at each location that needs to be unloaded. The more bodies we have the faster it will be. If we can get the gym put back together we will host open gym at CFK for an hour after. Please let us know if you can help out! We truly appreciate any help year can get.
And Stay Tuned for Cold War Pics and other Info…

16 January 2014

COLD WAR AND CLASS SCHEDULE: 

Due to our Cold War 4 Event on Saturday (17 January) all classes at CFL/CFK will be canceled on Friday, 16 January through Sunday, 18 January to allow for event set up and breakdown.

We are also still in need of help with equipment set up and staging at CFK tomorrow morning as well as unloading the trucks at the event venue.  We will be meeting at CFK tomorrow at 9:30 a.m. and loading the equipment in the trucks.  We hope to get out to the facility around 11:30 a.m. to 12:00 p.m. to unload the trucks and get the equipment set up. If you are free to come by CFK between 9:30 a.m. and 11:30 a.m. or out at the facility between 12:00 p.m. and 3 p.m. please let me know or you can just show up.  All help is appreciated – even if its only for a half hour.

CW4 will be located at the Freedom Fitness and Aquatic Center, 9100 Freedom Center Blvd, Manassas, VA 20110.

Volunteer/Judge check in will be at 6:00 a.m. on Saturday, and the first event will kick off at 7:30 a.m.!

We hope to see everyone out on Saturday for our 4th Annual Cold War!  If you are unable to volunteer, we hope you can come out to cheer on our teams and show our community your support!  Its going to be a ton of fun.  You don’t want to miss it!

 

 

 

 

 

 

 

 

 

15 January 2015

 

COLD WAR 4 INFORMATION:

We are in need of help with set up equipment staging and transfer on both Thursday evening as well as Friday morning/afternoon.  If you are free on Thursday evening, we will be meeting at CF Liberation at 7 p.m. to stage equipment and load up one of the trucks.  Then on Friday we will be meeting at CF Kingstowne between 9 a.m.. and 11 a.m.. to load up the rest of the equipment and then transfer it out to the facility for set up.   If you are free to help either day please let us know.  You can PM me at info@crossfitliberation.com.  In addition, we will be holding information sessions for all  Volunteers on the following dates/times.

 

CLASS SCHEDULE: 

Due to our Cold War 4 Event on Saturday, 17 January, 2015 all classes at CFL/CFK will be canceled on Friday, 16 January through Sunday, 18 January to allow for event set up and breakdown.

 

 

 

WOD:

Buy In:  750m Row…then

21-15-9

  • DL  (A:  225/155; Rx: 185; 125; S:  155/105
  • Hang DB Squat Clean  (A: 65-60; Rx: 45/25; S: 35/15

 

CORE:

25 Parallette Shoot Thrus