WODs

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   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.

 

HEAVY LIFTERS CLUB REGISTRATION:

Our next Heavy Lifters Olympic Lifting 6-week cycle begins on Sunday, 26 April and runs through 3 June.  To register for the next cycle please follow the links below.  You have three options to include the twice per week 6-week cycle (Sundays at 8:30 a.m. to 10 a.m. and Wednesdays at 7:30 p.m. to 8:30 p.m. for $120), and one day per week track on either Sundays or Wednesdays for six weeks ($60).

HLC 2 x per week

HLC 1 x per week Wednesdays

HLC 1 x per week Sundays 

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will be accepting entries through Sunday, 26 April.  After the deadline, we will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

 

SKILL/STRENGTH: 

Pull Up Strength Cycle Week 1- Day 1

Baseline + 2

 

WOD: 

18-15-12-9-6-3

DB Burpee Deadlifts (A: 65/45; Rx: 45/25)

DB Push Press

 

CORE:

40 Hollow Rocks to Supermans

 

 

 

26 April 2015

SUNDAY SCHEDULE: 

NEW Heavy Lifters Cycle (Cycle 2; Class 001):  8:30 a.m. to 10:00 a.m.

Open Gym:  10:00 a.m. to 12:00 p.m.

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

 

HEAVY LIFTERS CLUB REGISTRATION:

Our next Heavy Lifters Olympic Lifting 6-week cycle begins on Sunday, 26 April and runs through 3 June.  To register for the next cycle please follow the links below.  You have three options to include the twice per week 6-week cycle (Sundays at 8:30 a.m. to 10 a.m. and Wednesdays at 7:30 p.m. to 8:30 p.m. for $120), and one day per week track on either Sundays or Wednesdays for six weeks ($60).

HLC 2 x per week

HLC 1 x per week Wednesdays

HLC 1 x per week Sundays 

 

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   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.

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will be accepting entries through Sunday, 26 April.  After the deadline, we will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

 

25 April 2015

HEAVY LIFTERS CLUB REGISTRATION:

Our next Heavy Lifters Olympic Lifting 6-week cycle begins on Sunday, 26 April and runs through 3 June.  To register for the next cycle please follow the links below.  You have three options to include the twice per week 6-week cycle (Sundays at 8:30 a.m. to 10 a.m. and Wednesdays at 7:30 p.m. to 8:30 p.m. for $120), and one day per week track on either Sundays or Wednesdays for six weeks ($60).

HLC 2 x per week

HLC 1 x per week Wednesdays

HLC 1 x per week Sundays 

 

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   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.

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will be accepting entries through Sunday, 26 April.  After the deadline, we will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

 

WARRIOR (0900):  

A.  20 Minutes to Build to Heavy Snatch Balance

B.   CFG Regional 14.6 “The 50s”

For Time (25 Minute Time Cap):

  • 50 calorie Row
  • 50 Box Jump Overs (24/20)
  • 50 Deadlifts (180/120)
  • 50 Wall Ball Shots (20/14)
  • 50 Ring Dips
  • 50 Wall Ball Shots
  • 50 Deadlifts
  • 50 Box Jump Overs
  • 50 Calorie Row

 

WOD (1030 and 1130): 

STRENGTH/SKILL:  

Make-Up:  Pull Up Baseline Test

 

WOD:

AMRAP:  18 Minutes

(Teams of 2-3)

  • 1 Rope Climb
  • 7 Wallballs
  • 10 KB Swings

1 Partner completes 1 Round while Partner Holds Plank, Switch each Round.

 

 

 

 

24 April 2015

HEAVY LIFTERS CLUB REGISTRATION:

Our next Heavy Lifters Olympic Lifting 6-week cycle begins on Sunday, 26 April and runs through 3 June.  To register for the next cycle please follow the links below.  You have three options to include the twice per week 6-week cycle (Sundays at 8:30 a.m. to 10 a.m. and Wednesdays at 7:30 p.m. to 8:30 p.m. for $120), and one day per week track on either Sundays or Wednesdays for six weeks ($60).

HLC 2 x per week

HLC 1 x per week Wednesdays

HLC 1 x per week Sundays 

 

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   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.

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will be accepting entries through Friday, 24 April.  After the deadline, we will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

 

STRENGTH/SKILL: 

Front Squats 3 x 5 (75-85%)

 

 

WOD: 

3 RFT:

  • 21 Calorie Row
  • 15 C2B Pull Ups (S: Pull Ups; S2:  Ring Rows)
  • 9 Cleans (Rx: 155/105; S: 135/95; S2: 115/75)

 

CORE: 

60 Planking Ring Knee Tucks

 

 

23 April 2015

HEAVY LIFTERS CLUB REGISTRATION:

Our next Heavy Lifters Olympic Lifting 6-week cycle begins on Sunday, 26 April and runs through 3 June.  To register for the next cycle please follow the links below.  You have three options to include the twice per week 6-week cycle (Sundays at 8:30 a.m. to 10 a.m. and Wednesdays at 7:30 p.m. to 8:30 p.m. for $120), and one day per week track on either Sundays or Wednesdays for six weeks ($60).

HLC 2 x per week

HLC 1 x per week Wednesdays

HLC 1 x per week Sundays 

 

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   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.

 

STRENGTH/SKILL: 

Pull Up Baseline Test Make-Up

 

WOD: 

5 RFT:

  • 6 Push Jerk (A: 175/115; Rx: 155/105; S: 135/95; S2: 115/75)
  • 18 Jumping Lunges
  • 200m Run

 

CORE: 

50 KB Halos

40 KB Transfers

 

 

T-SHIRT CONTEST:  

We decided to mix things up a bit for the Spring CFK T-Shirts.  We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will be accepting entries through Friday, 24 April.  After the deadline, we will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

 

22 April 2015

HEAVY LIFTERS CLUB REGISTRATION:

Our next Heavy Lifters Olympic Lifting 6-week cycle begins on Sunday, 26 April and runs through 3 June.  To register for the class follow the links below.  You have three options to include the twice per week 6-week cycle (Sundays at 8:30 a.m. to 10 a.m. and Wednesdays at 7:30 p.m. to 8:30 p.m. for $120), and one day per week track on either Sundays or Wednesdays for six weeks ($60).

HLC 2 x per week

HLC 1 x per week Wednesdays

HLC 1 x per week Sundays 

 

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   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.

 

STRENGTH/SKILL: 

Hang Power Cleans:  5 x 5

  • A: 85% BW
  • Rx: 75% BW
  • S: 65% BW

 

WOD: 

AMRAP:  10 Minutes

  • 30 DUs
  • 20 Alternating DB Snatches (Rx: 45/25)
  • 5 HSPU

 

CORE: 

30 Deck Squats

 

T-SHIRT CONTEST:  

We decided to mix things up a bit for the Spring CFK T-Shirts.  We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will be accepting entries through Friday, 24 April.  After the deadline, we will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

 

21 April 2015

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   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.

 

SKILL: 

Pull Ups:  Establish Baseline for Max Strict Pull Ups

 

WOD: 

4 RFT:

  • 15 Front Squats (A: 135/95; Rx: 115/75; S: 95/65)
  • 30 Box Jumps (24/20)

 

CORE: 

1/2 Tabata:  Plank Jacks

1/2 Tabata:  Sit Ups

 

T-SHIRT CONTEST:  

We decided to mix things up a bit for the Spring CFK T-Shirts.  We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will be accepting entries through Friday, 24 April.  After the deadline, we will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

 

20 April 2015

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   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.

 

STRENGTH/SKILL:

Snatch Balance + OH Squat

1 Snatch Balance + 3 OH Squats

6 x 1

 

WOD:

For Time:

  • Row 1000m
  • 20 Deadlifts (A: 275/185; Rx: 225/155; S1: 185/135; S2:  155/105)
  • 20 Squat Thrusts
  • 20 TTB
  • Run 400m

 

CORE:  

45 seconds Med Ball Sit Ups, Rest 15 seconds

45 sec. Med Ball Twists, Rest 15 seconds

45 sec. Plank Holds, Rest 15 seconds

 

T-SHIRT CONTEST:  

We decided to mix things up a bit for the Spring CFK T-Shirts.  We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will be accepting entries through Friday, 24 April.  After the deadline, we will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

 

19 April 2015

 

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   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.

 

T-SHIRT CONTEST:  

We decided to mix things up a bit for the Spring CFK T-Shirts.  We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will be accepting entries through Friday, 24 April.  After the deadline, we will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

 

Heavy Lifters Barbell Club:  8:30 a.m. to 10:00 a.m.

Open Gym:  10:00 a.m. to 12:00 p.m.

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

 

 

 

 

18 April 2015

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   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.

 

T-Shirt CONTEST:  

We decided to mix things up a bit for the Spring CFK T-Shirts.  We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will be accepting entries through Friday, 24 April.  After the deadline, we will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

 

WARRIOR (0930):

A.  20 Minutes to Build to Heavy Jerk Complex (Push Press/Push Jerk/Jerk)

B.  “Team Amanda”

  • 9 MU
  • 9 MU
  • 9 Squat Snatch (135/95)
  • 9 Squat Snatch
  • 7 MU
  • 7 MU
  • 7  Squat Snatch
  • 7  Squat Snatch
  • 5 MU
  • 5 MU
  • 5 Squat Snatch
  • 5 Squat Snatch


**Partner 1 does 9 MU, then Partner 2 does 9 MU. Then Partner 1 does 9 Squat Snatches, then Partner 2 does 9 Squat Snatches. The pattern continues until both partners complete the entire workout.

 

WOD (1030 and 1130):  

For Time:

  • Run 400m
  • 30 OH Walking Plate Lunges (45/25)
  • Run 800m
  • 15 OH Lunges
  • Run 400m
  • 30 OH Lunges
  • Run 800m

 

CORE:  

20 GHD Back Extensions

 

 

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