WODs

7 September 2014

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 TEAM THROW DOWN:  On Saturday, 13 September we will host another CFL/CFK Internal Team Throwdown.  The event will be held at CrossFit Kingstowne from 9 a.m. to 2 p.m.  We will have a scaled team division as well as an Rx team division.  To sign your team up, please follow the google docs link.  If you want to participate but don’t have a partner, sign up and we will partner you up with someone.   CFL/CFK TEAM THROW DOWN SIGN UP.

 

 

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 am. to 12 p.m.

 

 

6 September 2014

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 TEAM THROW DOWN:  On Saturday, 13 September we will host another CFL/CFK Internal Team Throwdown.  The event will be held at CrossFit Kingstowne from 9 a.m. to 2 p.m.  We will have a scaled team division as well as an Rx team division.  To sign your team up, please follow the google docs link.  If you want to participate but don’t have a partner, sign up and we will partner you up with someone.   CFL/CFK TEAM THROW DOWN SIGN UP.

 

SATURDAY FREE INTRO CLASSES: 

CrossFit Kingstowne:  11:30 a.m.

CrossFit Liberation:  12 p.m.

 

WARRIOR (0900 @ CFK Only): 

“Linda”…a.k.a 3 Bars of Death

10-9-8-7-6-5-4-3-2-1:

  • Deadlift:  1 1/2 Body Weight
  • Bench Press:  Body Weight
  • Clean:  3/4 Body Weight

Then…(optional)

“Flight Simulator”

Double Unders (20 Minute Time Cap)

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Must compete each set before moving on, if set is broken, must start at the beginning of the set.

 


WOD (0930 @ CFL; 1030 @ CFK): 

WOD:

4 RFT:

  • 500m Row
  • 50 DUs
  • 10 Pistols

 

CORE: 

Tabata:  Russian Kettlebell Swings

 

 

 

 

5 September 2014

SCHEDULE ON FRIDAY:   Reminder, the 0700 and 0900 classes at CrossFit Kingstowne are cancelled today (Friday).  All other classes will run as scheduled this week.  This is just for Friday, 5 September.  I apologize for the inconvenience.  The 0600 class and evening classes at CFK will still run as scheduled.  All classes at CFL will run as scheduled.

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 TEAM THROW DOWN:  On Saturday, 13 September we will host another CFL/CFK Internal Team Throwdown.  The event will be held at CrossFit Kingstowne from 9 a.m. to 2 p.m.  We will have a scaled team division as well as an Rx team division.  To sign your team up, please follow the google docs link.  If you want to participate but don’t have a partner, sign up and we will partner you up with someone.   CFL/CFK TEAM THROW DOWN SIGN UP.

 

STRENGTH: 

Snatch Grip Push Press

3/3/3

Snatch

3/3/3/3 @ 70-75%

 

WOD:  

EMOTM:  10 Minutes

1 Deadlift (Rx: 275/185; S:  225/155; S2:  185/135; S3:  155/105)

4 HSPU (A:  5; S: Box or Band HSPU)

 

CORE:  

50 MB Wood Choppers (20/14)

 

 

 

4 September 2014

SCHEDULE ON FRIDAY:   I will be traveling out of town from Thursday through Sunday this week.  Unfortunately we will need to cancel the 0700 class and 0900 class on Friday morning.  All other classes will run as scheduled this week.  This is just for Friday, 5 September.  I apologize for the inconvenience.  The 0600 class and evening classes at CFK will still run as scheduled.  All classes at CFL will run as scheduled.

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 TEAM THROW DOWN:  On Saturday, 13 September we will host another CFL/CFK Internal Team Throwdown.  The event will be held at CrossFit Kingstowne from 9 a.m. to 2 p.m.  We will have a scaled team division as well as an Rx team division.  To sign your team up, please follow the google docs link.  If you want to participate but don’t have a partner, sign up and we will partner you up with someone.   CFL/CFK TEAM THROW DOWN SIGN UP.

 

WOD: 

Run 800m

 

5 Rounds:

  • 10 Power Cleans (Rx:  135/95; S:  115/75; S2: 95/65)
  • 10 BB Lunges (Rx:  135/95; S:  115/75; S2: 95/65)

Run 800m

 

CORE: 

30 Pendulums

 

MOBILITY:  

Quad Smashing Party

 

 

 

3 September 2014

 SCHEDULE ON FRIDAY:   I will be traveling out of town from Thursday through Sunday this week.  Unfortunately we will need to cancel the 0700 class and 0900 class on Friday morning.  All other classes will run as scheduled this week.  This is just for Friday, 5 September.  I apologize for the inconvenience.  The 0600 class and evening classes at CFK will still run as scheduled.  All classes at CFL will run as scheduled.

CFL/CFK INTERNAL TEAM THROW DOWN:  On Saturday, 13 September we will host another CFL/CFK Internal Team Throwdown.  The event will be held at CrossFit Kingstowne from 9 a.m. to 2 p.m.  We will have a scaled team division as well as an Rx team division.  To sign your team up, please follow the google docs link.  If you want to participate but don’t have a partner, sign up and we will partner you up with someone.   CFL/CFK TEAM THROW DOWN SIGN UP.

 

 

 

STRENGTH:

Split Jerk

3/3/3/3/3 @ 65-70%

 

WOD:

AMRAP: 15 Minutes:

  • 7 V-Ups
  • 14 Box Jumps (24/20)
  • 21 KB Swings (53/35)

 

CORE:

40 V-Outs

 

 

 

 

 

2 September 2014

Meet and Greet with the DC Brawlers:  Please join us, on Tuesday, 2 September when National Pro Grid League (NPGL) home team DC Brawlers will be on site  at our CrossFit Kingstowne location for a community meet and greet from 4:30 p.m. to 5:30 p.m.  10635898_573311439446778_1696289340406037963_nThey will be using our Kingstowne location for a private training session and after their closed session they will stay and meet our community.   All members and friends of CFL/CFK are welcome to join us at 4:30 p.m. to meet the Brawlers, ask questions and get your picture/autographs with some of your favorite NPGL athletes.  This will be in place of our regular 4:30 p.m. class on Tuesday at CFK.

 

 

CFL/CFK Internal Throwdown:  On Saturday, 13 September we will host another CFL/CFK Internal Team Throwdown.  The event will be held at CrossFit Kingstowne from 9 a.m. to 2 p.m.  We will have a scaled team division as well as an Rx team division.  To sign your team up, please follow the google docs link.  If you want to participate but don’t have a partner, sign up and we will partner you up with someone.   CFL/CFK Throwdown Sign Up Sheet.  

 

STRENGTH: 

Front Squat (1 1/4)

3/3/3/3/3 @ 50-60%

 

WOD: 

Fran 

21-15-9

  • Thrusters (95/65)
  • Pull Ups

* 10 Minute Time Cap

 

CORE:

50 Four-Count Flutter Kicks

 

 

 

 

1 September 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 at CFL and CFK will be canceled for the holiday.

Meet and Greet with the DC Brawlers:  Please join us, on Tuesday, 2 September when National Pro Grid League (NPGL) home team DC Brawlers will be on site  at our CrossFit Kingstowne location for a community meet and greet from 4:30 p.m. to 5:30 p.m.  10635898_573311439446778_1696289340406037963_nThey will be using our Kingstowne location for a private training session and after their closed session they will stay and meet our community.   All members and friends of CFL/CFK are welcome to join us at 4:30 p.m. to meet the Brawlers, ask questions and get your picture/autographs with some of your favorite NPGL athletes.  This will be in place of our regular 4:30 p.m. class on Tuesday at CFK.

 

 

 

 

HAPPY LABOR DAY! (1000 @ CFK ONLY): 

PARTNER WOD:  

AMRAP:  20 Minutes

Partner 1: Rows 500m

Partner 2:  Completes Max Hammer Swings (20/16)

Then Switch.  Score = total # Hammer Swings

EMOTM:  3 Burpees

 

CORE:

50 Hip Bridges

 

 

 

 

 

 

 

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:  On Tuesday, 2 September the DC Brawlers will be using our Kingstowne location for a private training session.  After their closed training session they will be staying after for a team meet and greet at 4:30 p.m..  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.

 

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 am. to 12 p.m.

 

 

 

 

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