WODs

31 October 2014

 

Happy Halloween!

Come join us tomorrow and WOD in your costume!

 

STRENGTH:

Back Squat

2 x 2 @ 85%

2 x 1 @ 90%

 

WOD:

AMRAP:  3 Minutes

  • 5 Pull Ups (A:  C2B Pull Ups)
  • 10 Push Ups
  • 15 Box Jumps (A: 30/24)
  • 20 Air Squats
  • 25 Sit Ups

Rest 2 Minutes

AMRAP:  5 Minutes

  • 5 Pull Ups (A:  C2B Pull Ups)
  • 10 Push Ups
  • 15 Box Jumps (A: 30/24)
  • 20 Air Squats
  • 25 Sit Ups

Rest 2 Minute

AMRAP:  7 Minutes

  • 5 Pull Ups (A:  C2B Pull Ups)
  • 10 Push Ups
  • 15 Box Jumps (A: 30/24)
  • 20 Air Squats
  • 25 Sit Ups

 

CORE:

Max Ring Plank Holds

 

30 October 2014

 

SKILL:

Head Stands/Hand Stands

(Head Stands, Hand Stands, Hand Stand Walks)

 

WOD:

For Time:

Run 200m

5 Push Jerks (A:  185/125-115; Rx: 155/105; S: 135/95)

Run 400m

10 Push Jerks (A:  155/105; Rx: 135/95; S: 115/75)

Run 800m

15 Push Jerks (A: 135/95; Rx: 115/75; S: 95/65)

Run 1 Mile

 

CORE: 

60 Hip/Leg Extensions

 

 

29 October 2014

ANNOUNCEMENT AND  SCHEDULE CHANGE AT CROSSFIT LIBERATION:  Dear CFL Family, in anticipation of the holidays and my upcoming maternity leave, we will be temporarily suspending Open Gym at CrossFit Liberation on Sundays from 10 a.m. to 11 a.m., as well as the Free Intro Class on Sundays.  This change will take effect on 1 November 2014.  Please note that this will only be a temporary suspension through the New Year.  In the meantime, we encourage you to utilize open gym at CrossFit Kingstowne every Sunday from 10 a.m. to 12 p.m.  In fact, many of our CFL family already regularly attend open gym at CFK.  In addition, since we will be temporarily canceling the free intro class on Sundays, we will now offer two additional free intro class times on Tuesday and Thursday evenings at 7:30 p.m. We encourage you to bring a friend in during the week to try out a class with you at CrossFit Liberation.  We will still offer the free intro class on Saturdays at 12 p.m.   If you have any questions regarding this temporary change of schedule, please contact me at carrie@crossfitliberation.com.

 

STRENGTH: 

Power Snatch

1/1/1/1/1 @ 75%

 

WOD: 

AMRAP: 10 Minutes

  • 10 Thrusters (95/65)
  • 10 Burpees

 

CORE:

30 BB Windshield Wipers (95/65)

 

 

28 October 2014

ANNOUNCEMENT AND  SCHEDULE CHANGE AT CROSSFIT LIBERATION:  Dear CFL Family, in anticipation of the holidays and my upcoming maternity leave, we will be temporarily suspending Open Gym at CrossFit Liberation on Sundays from 10 a.m. to 11 a.m., as well as the Free Intro Class on Sundays.  This change will take effect on 1 November 2014.  Please note that this will only be a temporary suspension through the New Year.  In the meantime, we encourage you to utilize open gym at CrossFit Kingstowne every Sunday from 10 a.m. to 12 p.m.  In fact, many of our CFL family already regularly attend open gym at CFK.  In addition, since we will be temporarily canceling the free intro class on Sundays, we will now offer two additional free intro class times on Tuesday and Thursday evenings at 7:30 p.m. We encourage you to bring a friend in during the week to try out a class with you at CrossFit Liberation.  We will still offer the free intro class on Saturdays at 12 p.m.   If you have any questions regarding this temporary change of schedule, please contact me at carrie@crossfitliberation.com.

 

SKILL:

Turkish Get Ups

 

WOD:

EMOTM:  5 Minutes

Complete 5 BB Complex (A:  115/75; Rx: 95/65; S: 75/55)

1 BB Complex:

  • 1 DL
  • 1 Hang Clean
  • 1 Front Squat
  • 1 Shoulder to Overhead (STO)

Rest 2 Minutes:

EMOTM: 5 Minutes

Complete 3 BB Complex (A:  135/95; Rx;  115/75; S:  95/65)

Rest 2 Minutes

EMOTM:  5 Minutes

Complete 1 BB Complex (A:  155/105; Rx:  135/95; S:  115/75)

 

 

CORE:

Turkish Get Ups

(A:  20; Rx: 16; S: 12)

27 October 2014

ANNOUNCEMENT AND  SCHEDULE CHANGE AT CROSSFIT LIBERATION:  Dear CFL Family, in anticipation of the holidays and my upcoming maternity leave, we will be temporarily suspending Open Gym at CrossFit Liberation on Sundays from 10 a.m. to 11 a.m., as well as the Free Intro Class on Sundays.  This change will take effect on 1 November 2014.  Please note that this will only be a temporary suspension through the New Year.  In the meantime, we encourage you to utilize open gym at CrossFit Kingstowne every Sunday from 10 a.m. to 12 p.m.  In fact, many of our CFL family already regularly attend open gym at CFK.  In addition, since we will be temporarily canceling the free intro class on Sundays, we will now offer two additional free intro class times on Tuesday and Thursday evenings at 7:30 p.m. We encourage you to bring a friend in during the week to try out a class with you at CrossFit Liberation.  We will still offer the free intro class on Saturdays at 12 p.m.   If you have any questions regarding this temporary change of schedule, please contact me at carrie@crossfitliberation.com.

 

STRENGTH: 

Snatch

2/2/1/1 @ 75/80/85/90%

 

WOD: 

Annie with a side of Push Ups

50-40-30-20-10

  • Double Unders
  • Sit Ups

25-20-15-10-5

  • Push Ups

 

 

CORE: 

30 GHD Back Extension (S:  Partner Assisted Box Back Extensions)

 

 

 

26 October 2014

 

CrossFit Liberation:

Open Gym:  10 a.m. to 11 a.m.

Free Intro Class:  11 a.m. to 12 p.m.

 

CrossFit Kingstowne: 

Open Gym:  10 a.m. to 12 p.m.

Free Intro Class:  12 p.m. to 1 p.m.

 

 

 

 

25 October 2014

 

Saturday Free Intro Class: 

CrossFit Liberation:  12:00 p.m.

CrossFit Kingstowne:  11:30 a.m.

 

WARRIOR (0900 @ CFK Only):

3 RFT:

  • 9 Muscle Ups
  • 27 Wall Balls (20/14)
  • 20 TTB
  • 14 DL (225/155)

Kassi Schroeder was the owner of Lat 45 CrossFit in Salmon, Idaho, mother to two young daughters and wife of David Schroeder – a member of the Invictus online community. Kassi was diagnosed with AML (a type of leukemia) on October 18, 2013 and passed to Heaven September 27, 2014, at just 27 years old. For 11 months she endured endless, pain, nausea, exams, biopsies, scans, extremely toxic chemo treatment, 2 bone marrow transplants, and 8 months confined within the walls of a hospital cancer ward far from home and her beloved daughters. Although she suffered tremendously, her strength, courage, character, faith, beauty and love endured to the end. Unknown to anyone but herself, weeks before her passing, she created a family photo, and on it she placed the words, ”Life is Beautiful”, a message to the loved ones she leaves behind.

 

WOD (0930 @ CFL; 1030 @ CFK):

“Partner KB Mile”

  • Run 400m w/KB (53/35)
  • 50 KB Swings
  • Run 400m w/KB
  • 50 KB Snatches (25 each arm)
  • Run 400m  w/KB
  • 50 Goblet Squats
  • Run 400m w/KB
  • 50 KB Twists w/Partner

 

CORE:

Med Ball Plank Hold (2 Minutes)

 

 

24 October 2014

COLD WAR 4:  

COLD WAR 4 Team Registration is now Live!   Get your teams ready! We are also looking for a ton of volunteers and judges!  If you are interested in volunteering or judging please sign up via the eventbrite link used for the team registration.  To register your team:  https://www.eventbrite.com/e/cold-war-4-mid-atlantic-team-competition-tickets-9183306517

 

STRENGTH: 

Pause Back Squat

2 x 3 @ 75%

2 x 2 @ 80%

 

WOD: 

7 RFT:

  • 7 Push Jerks (A:  155/105; Rx; 135/95; S: 115/75)
  • 7 C2B Pull Ups

 

CORE:  

Wall Sit (Max Hold)

 

23 October 2014

COLD WAR 4:  

COLD WAR 4 Team Registration is now Live!   Get your teams ready! We are also looking for a ton of volunteers and judges!  If you are interested in volunteering or judging please sign up via the eventbrite link used for the team registration.  To register your team:  https://www.eventbrite.com/e/cold-war-4-mid-atlantic-team-competition-tickets-9183306517

 

SKILL:  

Pistol Progressions

15 Pistols each leg with Candlestick Roll

 

WOD: 

Cash In: 30 Calorie Row

21-15-9

  • Low Plank/High Plank Push Up
  • Front Squats (A:  135/95; Rx: 115/75; S: 95/65)

Cash Out:  30 Calorie Row

 

CORE:  

50 4-Count Flutter Kicks

 

 

 

22 October 2014

 

COLD WAR 4:  

COLD WAR 4 Team Registration goes live tomorrow at 12 noon!   Get your teams ready! We are also looking for a ton of volunteers and judges!  If you are interested in volunteering or judging please sign up via the eventbrite link used for the team registration.  https://www.eventbrite.com/e/cold-war-4-mid-atlantic-team-competition-tickets-9183306517

 

STRENGTH: 

Snatch Balance

3 x 3 @ 70-80%

Snatch Push Press + OH Squat

3 x 3 +2 @ 75%

 

 

WOD: 

EMOTM:  16 Minutes

Even:  Snatch (Rx:  3; A:  5)

Odd:  Box Jumps (24/20) (Rx: 7; A: 10)

(A: 135/95; Rx: 115/75; S:  95/65)

 

CORE:  

80 V-Ups