WODs

19 November 2014

STRENGTH: 

3 Position Cleans

2 x 2 @ 50/60%

3×1 @ 65/70/75%

 

WOD:  

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Deadlift (A:  225/185; Rx: 185/155; S: 155/105)

1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Box Jumps Up/Overs (24/20″)

 

CORE:  

L-Sit Cage Hangs (S:  Tuck Hold)

4 x 30 seconds

 

MATERNITY LEAVE:  

Baby Kiwi’s due date is quickly drawing near.  She is technically scheduled to arrive on 26 November, however she could decide to arrive at any time.  I will be taking approximately 2 weeks of maternity leave and during that period Ruben and the other coaches will be covering classes while I am away.  We are working to do everything we can to maintain our current class times and not disrupt the schedule. However since we do not yet know her exact arrival date, I would ask that you please begin to monitor the website and/or our Facebook pages for any unexpected class cancellations or updates in the event she arrives earlier than expected (especially for the a.m. classes when we might not have enough time to find coverage).   During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays only.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.

 

18 November 2014

 

WOD:  

21-15-9-6-3

  • Hang Snatch (Rx: 115/75; S: 95/65)
  • V-Ups

Time Cap:  15 Minutes

** Choose a Skill to Work On with Remaining Time

 

CORE:  

25 Supermans to Hollow Rocks

 

MOBILITY: 

T-Spine Smash

Banded Bully Stretch

Ultimate Shoulder Fix

 

 

 

17 November 2014

 

STRENGTH: 

Clean Pulls

3×3 @ 80%

Clean and Jerk

2 x 2 @ 75%

3 x 1 @ 80%

 

WOD:

AMRAP:  10 Minutes

Run 800m…Then with remaining time:

  • 20 DUs
  • 2 Front Squats

 

Add 2 Front Squats to each Round…(e.g., 20 DUs, 2 FS, 20 DUs, 4 FS, 20 DUs, 6 FS…etc.)

(A:  185/125; Rx:  155/105; S:  135/95; S2:  115/75)

 

 

CORE:  

Tabata Floor Plank Jacks

 

 

MATERNITY LEAVE:  

Baby Kiwi’s due date is quickly drawing near.  She is technically scheduled to arrive on 26 November, however she could decide to arrive at any time.  I will be taking approximately 2 weeks of maternity leave and during that period Ruben and the other coaches will be covering classes while I am away.  We are working to do everything we can to maintain our current class times and not disrupt the schedule. However since we do not yet know her exact arrival date, I would ask that you please begin to monitor the website and/or our Facebook pages for any unexpected class cancellations or updates in the event she arrives earlier than expected (especially for the a.m. classes when we might not have enough time to find coverage).   During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays only.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.

 

16 November 2014

NUTRITION CHALLENGE FINALE: 

Last chance to complete the Performance Finale WOD will be tomorrow from 10 a.m. to 11 a.m. during Open Gym at CrossFit Kingstowne.  The Potluck Celebration will kick off tomorrow at 4 p.m. at CF Kingstowne.  If you have not already sent me your after photos, measurements and updated your score log – please do so!   You will also need to go to Max Muscle for your Final Body Composition Analysis.

 

CrossFit Kingstowne: 

Open Gym:  10 a.m. to 12:00 p.m.

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

 

 

MATERNITY LEAVE:  

Baby Kiwi’s due date is quickly drawing near.  She is technically scheduled to arrive on 26 November, however she could decide to arrive at any time.  I will be taking approximately 2 weeks of maternity leave and during that period Ruben and the other coaches will be covering classes while I am away.  We are working to do everything we can to maintain our current class times and not disrupt the schedule. However since we do not yet know her exact arrival date, I would ask that you please begin to monitor the website and/or our Facebook pages for any unexpected class cancellations or updates in the event she arrives earlier than expected (especially for the a.m. classes when we might not have enough time to find coverage).   During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays only.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.

 

15 November 2014

NUTRITION CHALLENGE FINALE: 

Reminder to our nutrition challengers, we will be running the Performance Finale WOD on Saturday at both locations (CFL @ 0930 and CFK @ 1030).  If you are unable to make it in at those times, you can come in tomorrow to CrossFit Kingstowne at 5:30 p.m. to complete the WOD or during Open Gym on Sunday from 10 a.m. to 11 a.m.  During this time you can also complete your final photos and measurements.  You will also need to go to Max Muscle for your Final Body Composition Analysis.  We will be hosting the final Potluck Celebration on Sunday, at CrossFit Kingstowne from 4 p.m. to 6 p.m.!

WARRIOR (0900 @ CFK Only):

“Heavy Fr-iane”

21-15-9

  • Thrusters (115/75)
  • Pull Ups
  • Deadlift (225/155)
  • HSPU

 

WOD (0930 @ CFL; 1030 @ CFK):

“Fight Gone Bad”

3 Rounds

  • 1 Minute:  Max Wall Balls (20/14)
  • 1 Minute:  Max SDHP (75/55)
  • 1 Minute:  Box Jumps (20″)
  • 1 Minute:  Max Push Press (75/55)
  • 1 Minute:  Max Calorie Row

Rest 1 Minute Between Rounds

(Performance WOD for Nutrition Challenge)

 

CORE:

100 Mountain Climbers

 

 

 

 

 

 

 

14 November 2014

NUTRITION CHALLENGE FINALE: 

Reminder to our nutrition challengers, we will be running the Performance Finale WOD on Saturday at both locations (CFL @ 0930 and CFK @ 1030).  If you are unable to make it in at those times, you can come in tomorrow to CrossFit Kingstowne at 5:30 p.m. to complete the WOD or during Open Gym on Sunday from 10 a.m. to 11 a.m.  During this time you can also complete your final photos and measurements.  You will also need to go to Max Muscle for your Final Body Composition Analysis.  We will be hosting the final Potluck Celebration on Sunday, at CrossFit Kingstowne from 4 p.m. to 6 p.m.!

 

STRENGTH: 

Overhead Squat

A:  Establish 1 RM 1-1-1-1-1-1-1

Rx:  Establish 3 RM 3-3-3-3-3

S: Establish 5 RM 5-5-5-5

 

WOD: 

21-15-9

  • Russian KB Swings (A: 70/53; Rx: 53/35)
  • TTB
  • Jumping Squats

 

CORE:  

100 Four-Count Flutter Kicks

 

 

MATERNITY LEAVE:  

Baby Kiwi’s due date is quickly drawing near.  She is technically scheduled to arrive on 26 November, however she could decide to arrive at any time.  I will be taking approximately 2 weeks of maternity leave and during that period Ruben and the other coaches will be covering classes while I am away.  We are working to do everything we can to maintain our current class times and not disrupt the schedule. However since we do not yet know her exact arrival date, I would ask that you please begin to monitor the website and/or our Facebook pages for any unexpected class cancellations or updates in the event she arrives earlier than expected (especially for the a.m. classes when we might not have enough time to find coverage).   During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays only.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.

13 November 2014

 

MATERNITY LEAVE:  

Baby Kiwi’s due date is quickly drawing near.  She is technically scheduled to arrive on 26 November, however she could decide to arrive at any time.  I will be taking approximately 2 weeks of maternity leave and during that period Ruben and the other coaches will be covering classes while I am away.  We are working to do everything we can to maintain our current class times and not disrupt the schedule. However since we do not yet know her exact arrival date, I would ask that you please begin to monitor the website and/or our Facebook pages for any unexpected class cancellations or updates in the event she arrives earlier than expected (especially for the a.m. classes when we might not have enough time to find coverage).   During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays only.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.

 

SKILL: 

EMOTM:  6 Minutes

E:  Calorie Row (A: 15; Rx: 10; S: 5)

O:  Double Unders (A: 25; Rx: 20; S: 15 or 75 Singles)

 

WOD: 

  • 200m Run
  • 10 Strict Press
  • 400m Run
  • 10 Push Press
  • 800m Run
  • 10 Push Jerk
  • Run 1 Mile
  • 10 Ground to Overhead

(A:  115/75; Rx: 95/65; S: 75/55)

 

CORE: 

50 DB Side Planking Lateral Raises (A: 25/15; Rx: 20/10; S: Arm Raises)

 

 

 

 

12 November 2014

MATERNITY LEAVE:  

Baby Kiwi’s due date is quickly drawing near.  She is technically scheduled to arrive on 26 November, however she could decide to arrive at any time.  I will be taking approximately 2 weeks of maternity leave and during that period Ruben and the other coaches will be covering classes while I am away.  We are working to do everything we can to maintain our current class times and not disrupt the schedule. However since we do not yet know her exact arrival date, I would ask that you please begin to monitor the website and/or our Facebook pages for any unexpected class cancellations or updates in the event she arrives earlier than expected (especially for the a.m. classes when we might not have enough time to find coverage).   During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays only.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.

 

STRENGTH:

Establish a 3RM Strict Press

3-3-3-3-3

 

WOD:

“Elizabeth”

 

21-15-9

Clean (135/95)

Ring Dips

 

CORE:

40 MB Wood Choppers (20/14)

 

 

11 November 2014

VETERANS DAY SCHEDULE (Tuesday, 11 November): 

On Veteran’s Day we will run a modified schedule and offer open gym class times at both locations (see times below).  All other classes will be canceled for the holiday. Due to the holiday, we will kick off our next Group Foundations at CrossFit Kingstowne on Thursday @ 7:30 p.m. if you are looking to get started!

 

CrossFit Kingstowne:  

Open Gym:  10 a.m. to 12 p.m.

 

CrossFit Liberation:

Open Gym:  10 a.m. to 11 a.m.

 

MATERNITY LEAVE:  

Baby Kiwi’s due date is quickly drawing near.  She is technically scheduled to arrive on 26 November, however she could decide to arrive at any time.  I will be taking approximately 2 weeks of maternity leave and during that period Ruben and the other coaches will be covering classes while I am away.  We are working to do everything we can to maintain our current class times and not disrupt the schedule. However since we do not yet know her exact arrival date, I would ask that you please begin to monitor the website and/or our Facebook pages for any unexpected class cancellations or updates in the event she arrives earlier than expected (especially for the a.m. classes when we might not have enough time to find coverage).   During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays only.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.

 

10 November 2014

VETERANS DAY SCHEDULE (Tuesday, 11 November): 

On Veteran’s Day we will run a modified schedule and offer open gym class times at both locations (see times below).  All other classes will be canceled for the holiday.  We will kick off our next Group Foundations at CrossFit Kingstowne on Thursday @ 7:30 p.m. due to the holiday.

 

CrossFit Kingstowne:  

Open Gym:  10 a.m. to 12 p.m.

 

CrossFit Liberation:

Open Gym:  10 a.m. to 11 a.m.

 

MATERNITY LEAVE:  

Baby Kiwi’s due date is quickly drawing near.  She is technically scheduled to arrive on 26 November, however she could decide to arrive at any time.  I will be taking approximately 2 weeks of maternity leave and during that period Ruben and the other coaches will be covering classes while I am away.  We are working to do everything we can to maintain our current class times and not disrupt the schedule. However since we do not yet know her exact arrival date, I would ask that you please begin to monitor the website and/or our Facebook pages for any unexpected class cancelations or updates in the event she arrives earlier than expected (especially for the a.m. classes when we might not have enough time to find coverage).   During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesday and Thursday only.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.

 

 

STRENGTH: 

Establish 3 RM Front Squat

3-3-3-3-3

 

 

WOD: 

AMRAP:  10 Minutes

2-4-6-8-10…

  • Deadlift (185/125)
  • Box Jump (24/20)
  • HSPU

 

CORE: 

Max L-Sit x 3

(A:  Rings; Rx: Paralettes; S:  Tuck Hold)