WODs

30 August 2014

UPCOMING EVENTS/ANNOUNCEMENTS:

Labor Day Schedule:   For the holiday on Monday (1 September) we will only run one class at CrossFit Kingstowne from 10 a.m. to 11 a.m.  All other classes will be canceled for the holiday at CFL and at CFK.

Meet and Greet with the DC Brawlers:  We are excited to announce that the DC Brawlers will be using our Kingstowne location for training on Tuesday, 2 September.  After their closed training session they will be staying after for a team meet and greet.  All members and friends of CFL/CFK are welcome to join us that day to meet the Brawlers, ask questions and get your picture with some of your favorite athletes.  This will be in place of our regular 4:30 p.m. class on Tuesday at CFK.

 

SATURDAY FREE INTRO CLASSES: 

CrossFit Kingstowne:  11:30 a.m.

CrossFit Liberation:  12:00 p.m.

 

WARRIOR (0900 @ CFK Only):

 “Athena”

For Time:

 

10 Squat Snatches (155/105)
Run 200m w/ KB (Right Hand) (70/53)
10 Tire Flips (750/500)
25 KB Swings (70/53)
25 Exp. Push-Ups

 

10 Hang-Cleans (165/115)
Run 200m w/ KB (Left Hand)
9 Tire Flips (750/500)
20 KB Swings
20 Exp. Push-Ups

 

10 Cleans (175/125)
Run 200m w/ KB (Right Hand)
8 Tire Flips
15 KB Swings
15 Exp. Push-Ups

 

10 Front Squats (185/135)
Run 200m w/ KB (Left Hand)
7 Tire Flips
10 KB Swings
10 Exp. Push-Ups

 

WOD (0930 @ CFL; 1030 @ CFK):

Partner Relay (Teams of 4):

3 Rounds For Time:

 

Station 1:  Run 200m

Station 2:  Push Press (75/55)

Station 3:  DB Box Step Ups (Rx: 45/25)

Station 4:  SDHP (75/55)

 

Partner 1 completes the run and tags in Partner 2 at station 2 and the team rotates, with Partner 4 going out the door for the run.  Team will complete 3 full rounds at each station.

 

CORE:  

40 Supermans

 

 

 

29 August 2014

 

UPCOMING EVENTS/ANNOUNCEMENTS:

Labor Day Schedule:   For the holiday on Monday (1 September) we will only run one class at CrossFit Kingstowne from 10 a.m. to 11 a.m.  All other classes will be cancelled for the holiday at CFL and at CFK.

Meet and Greet with the DC Brawlers:  We are excited to announce that the DC Brawlers will be using our Kingstowne location for training on Tuesday, 2 September.  After their closed training session they will be staying after for a meet and greet with the team.  All members are welcome to join us that day to meet the Brawlers, ask questions and get your picture with some of your favorite athletes.  This will be in place of our regular 4:30 p.m. class on Tuesday at CFK.

Bring a Friend Day:  We will be hosting another “Bring a Friend” day on Tuesday, 9 September.  All day long we invite you to bring your friends and family to try out one of our regular classes at either facility.

CFL/CFK Internal Throwdown:  We will be running another internal Throwdown between CFL and CFK on Saturday, 13 September!  Sign up sheets will be posted tomorrow if you would like to participate.  We will have both scaled and Rx options.  This is a fun way to get a little more competitive in a very laid back environment and a great way to get to know some of your fellow CFL/CFK family members.

 

STRENGTH:

Snatch Balance

3/3/3

(5 sec. hold on last rep of each set)

High Hang Snatch

2/2/2/2 @ 60/65/70/75%

 

WOD:

AMRAP:  15 Minutes

  • 5 Squat Thrusts
  • 5 DUs
  • 5 MB Cleans (20/14)
  • 100m Run

*** Add one rep each round

 

 

CORE: 

Max Handstand Hold (A:  Alternating Shoulder Taps)

 

28 August 2014

SKILL WORK: 

Review Pull Up Progression Program + Pull Up Test

 

WOD: 

25 Snatch (A: 115/75; Rx: 95/65)

20 Box Jump and Overs (24/20)

10 Strict Pull Ups (S1: Band Assisted, S2: Ring Rows)

20 Dive Bomber Push Ups (A: 30)

10 Strict Pull Ups (S: S1: Band Assisted, S2: Ring Rows)

20 Box Jump Up and Overs

25 Snatch

 

CORE: 

Tabata Sit Ups

 

 

 

 

27 August 2014

 

STRENGTH: 

Front Squat Hold (4 x 10 sec) 65-75%

Clean

4 x 1/1/1 @ 80-85%

 

WOD: 

Run 1 Mile

Every 400m complete 25 Burpees

 

CORE: 

40 Inch Worms

 

 

 

26 August 2014

REMINDER:  

New Class Time:  The new 4:30 p.m. Tuesday and Thursday class at CrossFit Kingstowne begins tomorrow with Coach Cedric!

 

CFL/CFK T-Shirt and Tank Pre-Order:  We have extended the T-Shirt and Tank Pre-Order through Friday.  So if you haven’t had a chance to sign up for the pre-order you can add your order to the spreadsheet link here Tee and Tank Pre-Order or sign up at the front desk.  Be sure to indicate your preferred method of payment when the order arrives (Charge CC on file or Cash/Check).

 

SKILL: 

Ring Dips Progressions…then

3 Rounds:

:30 seconds Max Ring Dips

:90 second Rest

 

WOD:

Cash In:  30 Wall Balls (20/14)

5 Rounds

  • 5 Hang Cleans (A:  135/95; Rx: 115/75; S: 95/65)
  • 10 Back Squats

Cash Out:  30 Wall Balls

 

CORE:

40 MB V-Ups (Pass MB from Hand to Feet and back)

 

 

 

 

 

25 August 2014

 

STRENGTH: 

DL Hold (5 x 5 Seconds) (85-90%+)

DL 5/3/3/1+ @ 75/80/80/90%

 

WOD:  

AMRAP:  10 Minutes

  • 10 TTB
  • 20 Russian KB Swings (53/35)
  • 30 Sit Ups

 

CORE:  

2 Minute Plank Holds (A: w/plate 45/25)

 

 

 

24 August 2014

 

CFL/CFK T-Shirt and Tank Pre-Order:  Just a reminder that the deadline for the CFL/CFK T-Shirt and Tank Pre-Order is Monday night. If you want to ensure you get a shirt or tank please sign up by Monday via the google docs link below or the spreadsheet at the front desk of either gym. Payment will be due when the order arrives, this is just a pre-order for you to specify what you would like so that we ensure we have enough shirts and tanks in stock for you. The shirts come in both mens and womens sizes, so please specify. The tanks are women’s sizes only. You will also have two color options red or charcoal grey/black.   CFL-CFK Tee and Tank Pre-Order Form

 

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.

 

 

23 August 2014

 

WARRIOR (0900 @ CFK Only):

“Sparta”

  • 25 Pull Ups
  • 50 Deadlifts (135/95)
  • 50 Push Ups
  • 50 Box Jumps (24/20)
  • 50 Floor Wipers (135/95)
  • 50 KB Clean and Press (53/35)
  • 25 Pull Ups

 

WOD (0930 @ CFL; 1030 @ CFK):

“A Ball, a Box, and a Buddy” (Partner WOD):

  • 50 Med Ball Clean and Pass over a Box (20/14)
  • 50 Box Jumps (Partners Alternate) (24/20″)
  • 50 Med Ball Hand Offs
  • 50 High Five Push Ups
  • 50 Med Ball Sit Ups and Partner Toss
  • 1 Mile Med Ball Run (Partners Switch holding Med Ball as needed)

 

CORE:

10 Strict Wall Walks (A: 15; S: 8)

 

Saturday Free Intro Classes: 

CrossFit Kingstowne @ 11:30 a.m.

CrossFit Liberation @ 12:00 p.m.

 

 

22 August 2014

 

STRENGTH:

Strict Press:  3/3/3 @ 60/70/75%

Push Press: 5/5/5 @ 60/70/75%

 

WOD: 

“Top to Bottom”

1 Minute Max Reps Strict Press

1 Minute Max Reps Push Press

1 Minute Max Reps Push Jerk

Rest 1 Minute

1 Minute Max Reps Front Squat

1 Minute Max Reps Back Squat

1 Minute Max Reps Deadlift

Rest 1 Minute

1 Minute Max Reps Bar Hop Burpees

 

CORE: 

Around the World KB Swing (20 Counter Clockwise/20 Clockwise) x 2

 

21 August 2014

New CFL/CFK T-Shirt and Tank Pre-Orders!:  We have a new design for our summer Tee and Tanks combining both gyms logos.  Mock Ups of the Shirts and Tanks have been posted at the front desk and on facebook.  You can pre-0rder online via the google docs link below or via spreadsheet at the front desk of either gym.  Shirts are available in men’s/women’s sizes and tanks are in ladies sizes only (sorry guys).  Shirts should fit comparable to previous order. Shirts and tanks are available in charcoal grey/black and red.   Tee/Tank Pre-Order Form.  

 

SKILL: 

Double Unders

Rx:

3 Rounds:

  • 1 Minute Max Double Unders (Try to be consistent with each round)
  • Rest 1 Minute between Rounds

Scaled:

  • 1 Minute Singles
  • 1 Minute Single/Doubles Alternating
  • 1 Minute Max Double Unders
  • Rest 1 Minute Between Rounds

 

WOD:

“Get a Grip”

3 Rounds:

100m Farmers Walk

5 Single Arm Rows (A: 65/45; Rx: 45/25; S: 35/15)

10 Single Leg Lunges

* Switch Arm/Legs

Cash Out:  25 Pull Ups (A:  Weighted; Rx: Strict)

 

 

CORE: 

Oblique Twists with Resistance Bands