WODs

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

 

 

14 January 2015

Reminder:  There will not be a 7 pm class tonight at CFL due to the CW4 Volunteer meeting.

 

STRENGTH:

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

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

 

WOD: 

TABATA:  Burpees

Rest 1 Minute, the…

5 Rounds of Cindy (A:  8 Rounds)

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

 

CORE:

40 V-Ups

 

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 10 a.m. and 12 p.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.

COLD WAR VOLUNTEER MEETING:  

Wednesday, 14 January at 7:30 p.m. @ CF Kingstowne

Please Note:  There will not be a 7 pm class tonight at CFL due to the CW4 Volunteer meeting.

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.

 

13 January 2015

SKILL:

Double Unders (10-15 Minutes of Skill Work)

Then…For Time

A:  200; Rx; 175; S: 150; S2:  100

 

WOD:

5 RFT (A: 7RFT):

  • 6 Alternating KB Snatch (53/35)
  • 9 Ring Dips (S:  Matador or Box)
  • 12 Jumping Lunges

 

CORE: 

100 Mountain Climbers

 

COLD WAR 4 INFORMATION:

We are still in need of Judges and Volunteers for Cold War 4 on Saturday, 17 January.  If you can help that day, even for a few hours, please register via eventbrite with the link below.  All Judges/Volunteers will receive an event t-shirt, as well as food and some swag/discounts from our sponsors.  Judge and Volunteer Registration. 

We also need help with set up on Friday between 11 a.m. and 6 p.m. if you are available.  Please PM me at info@crossfitliberation.com if you can help with set up or have any questions.  We will be holding information sessions for all Judges and Volunteers on the following dates/times.

 

COLD WAR JUDGES MEETING:  Monday, 12 January at 7:30 p.m. @ CF Kingstowne

COLD WAR VOLUNTEER MEETING:  Wednesday, 14 January at 7:30 p.m. @ CF Kingstowne

EVENT SET UP:  Friday, 16 January between 12 p.m. and 6 p.m.

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.

 

12 January 2015

WEATHER DELAY: 

Per our inclement weather policy, in the event the Government is on a delayed start due to inclement weather we will delay the start of our classes to ensure our coaches and members safety.  The Office of Personnel Management (OPM) has issued a 2 hour delay for all Government offices.  Therefore our 5 a.m., 6 a.m., and 7 a.m. classes will be canceled at both CFK and CFL tomorrow.  The first class of the day at CFK will be the 9 a.m. and the first class at CFL will be 10:30.  However, please be sure to check the website and our Facebook page regularly in the event the weather gets worse and/or road conditions do not clear and we need to cancel additional classes.   If OPM closes, then all afternoon and evening classes will be canceled.  As of now, all afternoon and evening classes remain schedule.   To check the status of the government closures please go to www.opm.gov.

 

 

STRENGTH:

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

* Add 5 lbs from previous week to all lifts except DL add 10 lbs

 

WOD: 

EMOTM:  7 Minutes

10 BB Thrusters (A:  14)

(45/35)

 

CORE:  

50 KB Around the Worlds (53/35)

 

COLD WAR 4 INFORMATION:

We are still in need of Judges and Volunteers for Cold War 4 on Saturday, 17 January.  If you can help that day, even for a few hours, please register via eventbrite with the link below.  All Judges/Volunteers will receive an event t-shirt, as well as food and some swag/discounts from our sponsors.  Judge and Volunteer Registration. 

We also need help with set up on Friday between 11 a.m. and 6 p.m. if you are available.  Please PM me at info@crossfitliberation.com if you can help with set up or have any questions.  We will be holding information sessions for all Judges and Volunteers on the following dates/times.

 

COLD WAR JUDGES MEETING:  Monday, 12 January at 7:30 p.m. @ CF Kingstowne

COLD WAR VOLUNTEER MEETING:  Wednesday, 14 January at 7:30 p.m. @ CF Kingstowne

EVENT SET UP:  Friday, 16 January between 12 p.m. and 6 p.m.

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.

 

 

11 January 2015

 

CrossFit Kingstowne: 

Open Gym:  10 a.m. to 12 p.m.

Free Intro Class:  12 p.m. to 1 p.m.

 

 

COLD WAR 4 INFORMATION:

We are still in need of Judges and Volunteers for Cold War 4 on Saturday, 17 January.  If you can help that day, even for a few hours, please register via eventbrite with the link below.  All Judges/Volunteers will receive an event t-shirt, as well as food and some swag/discounts from our sponsors.  We also need help with set up on Friday between 11 a.m. and 6 p.m. if you are available.  Please PM me at info@crossfitliberation.com if you can help with set up or have any questions.  We will be holding information sessions for all Judges and Volunteers on the following dates/times.  Judge and Volunteer Registration. 

 

COLD WAR JUDGES MEETING:  Monday, 12 January at 7:30 p.m. @ CF Kingstowne

COLD WAR VOLUNTEER MEETING:  Wednesday, 14 January at 7:30 p.m. @ CF Kingstowne

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.

 

 

10 January 2015

COLD WAR 4 INFORMATION:

We are still in need of Judges and Volunteers for Cold War 4 on Saturday, 17 January.  If you can help that day, even for a few hours, please register via eventbrite with the link below.  All Judges/Volunteers will receive an event t-shirt, as well as food and some swag/discounts from our sponsors.  We also need help with set up on Friday between 11 a.m. and 6 p.m. if you are available.  Please PM me at info@crossfitliberation.com if you can help with set up or have any questions.  We will be holding information sessions for all Judges and Volunteers on the following dates/times.  Judge and Volunteer Registration. 

 

COLD WAR JUDGES MEETING:  Monday, 12 January at 7:30 p.m.

COLD WAR VOLUNTEER MEETING:  Wednesday, 14 January at 7:30 p.m.

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.

 

SATURDAY FREE INTRO CLASS:

CrossFit Kingstowne:  11:30 a.m.

CrossFit Liberation:  12:00 p.m.

 

 

WARRIOR (0900 @ CFK Only):

Part A:  20 Minutes to Establish Heavy Squat Clean + Front Squat

 

Part B:

Partner WOD:

  • 50 Cal Row
  • 50 GHD Sit Ups
  • 50 Wall Balls
  • 50 Box Jump Up and Overs

Rest 5 Minutes

  • 50 Box Jump Up and Overs
  • 50 Wall Balls
  • 50 GHD Sit Ups
  • 50 Cal Row

 

Part C:

EMOTM:  5 Minutes

3 Strict Weighted Pull Ups (DB or MB)

 

 

WOD (0930 @ CFL; 1030 @ CFK): 

PARTNER WOD

Part 1:

10 Rounds (Scaled Teams:  6 Rounds)

  • 10 SDHP (Rx:  95/65; S:  75/55)
  • 10 Box Jumps (24/20)

 

Part 2:

10 Rounds (Scaled 6 Rounds)

  • 10 OH Squats (Rx: 95/65; S: 75/55)
  • 30 Double Unders (90 Singles)

1 Partner Per Round (Alternate Rounds); Each partner completes 5 Rounds.

 

CORE:  

30 Supermans