WODs

21 October 2014

 

SKILL: 

Double Under Review/Practice

3 Rounds:

  • 1 Minute Max Double Unders
  • 1 Minute Rest

 

WOD: 

  • Run 400m
  • 20 TTB
  • 30 MB Cleans (20/14)
  • 40 MB Sit Ups (20/14)
  • 30 Push Ups
  • 20 Ring Dips
  • 150 DUs (A: 200; S:  100; S2:  Singles x 3)

 

CORE:

50 Plank Jacks (A:  Ring Plank Jacks)

 

 

20 October 2014

 

STRENGTH:  

Snatch Pulls 3/3/3 @ 80-90%

Snatch 2/2/1/1 @ 70/75/80/85%

 

 

WOD: 

AMRAP: 8 Minutes

  • 1 Deadlift
  • 2 Muscle Ups (S:  BMU; S2: 2 C2B Pull Ups + 2 Ring Dips: S3: 2 Strict Pull Ups)
  • 3 Squat Cleans
  • 4 HSPU

(A:  225/155; Rx:  185/125; S: 155/105; S2:  135/95; S3: 115/75)

 

CORE: 

50 Crab Toe Touches

 

19 October 2014

 

CrossFit Liberation: 

Open Gym:  10 a.m. to 11 a.m.

Free Intro Class:  10 a.m. to 11 a.m.

 

CrossFit Kingstowne: 

Open Gym:  10 a.m. to 12 p.m.

Free Intro Class:  12 p.m. to 1 p.m.

 

 

18 October 2014

We are launching our 4-week Fall 2014 Performance, Nutrition and Lifestyle (PNL) Challenge  on Saturday, 18 October, 2014 and running it through Saturday, 15 November 2014.  Just in time for the holidays!

 

SATURDAY FREE INTRO CLASSES:

CrossFit Kingstowne:  11:30 a.m.

CrossFit Liberation:  12:00 p.m.

 

WARRIOR (0900 @ CFK Only):

5 RFT:

  • 10 Back Squats (185/125)
  • 15 GHD Sit Ups
  • 2 Rope Climbs (A:  Legless)
  • 400m Sandbag Run

 

WOD (0930 @ CFL; 1030 @ CFK): 

SKILL WOD:  

Tabata Row + Tabata Hollow Rock Hold

 

WOD:

  • 1000m Row
  • 20 Pull Ups
  • 30 Jumping Squats

Then…Max Double Unders with time remaining.

Time Cap:  10 Minutes  

 

CORE:

50 Planking Ring Crunches

 

 

 

 

17 October 2014

REMINDER:  THERE IS STILL TIME TO SIGN UP FOR THE PERFORMANCE, NUTRITION, AND LIFESTYLE CHALLENGE! 

We had a great information session on Wednesday at Max Muscle Springfield for the Lifestyle Challenge kicking off this Saturday (18 October).  If you were not able to make it for the info session, but still want to participate, there is still time to sign up and participate in the challenge!  You can sign up online via the google docs spreadsheet link below and we will send you all the necessary information regarding the challenge to include food guidelines and rules for participation tomorrow.  I have also provided an information sheet below to answer any immediate questions.   Please feel free to reach out to me or Coach Wayne directly if you have any additional questions or concerns.  

 

We will be launching our 4-week Fall 2014 Performance, Nutrition and Lifestyle (PNL) Challenge  on Saturday, 18 October, 2014 and running it through Saturday, 15 November 2014.  Just in time for the holidays!  The entry fee is $65 for individuals and $120 for couples.   Lets make this the best challenge yet for CFL/CFK! 

 

RULES AND GUIDELINES

 

LIFESTYLE CHALLENGE SIGN UP SHEET  

 

 

STRENGTH: 

Back Squat

3×3 @ 75%

 

WOD: 

LIFESTYLE CHALLENGE PERFORMANCE WOD #1.  

“Fight Gone Bad”

3 Rounds:

Station 1:  Max Wall Balls (20/14)

Station 2:  Max SDHP (75/55)

Station 3:  Max Box Jumps (24/20)

Station 4:  Max Push Press (75/55)

Station 5:  Max Calorie Row

In this workout you will move from each of the five stations after 1 minute.  Each round is a total of five minutes with a one minute rest between rounds. On call of “rotate”  each athlete must move to next station.  One point is given for each rep, except on the rower where each calorie equals one point.

Please Note:  This WOD will be offered all day tomorrow for all the classes.  This is the first benchmark WOD for the Nutrition Challenge, so it is very important that all participants in the 4-week challenge (kicking off on Saturday) complete this WOD.  If you are unable to make it in tomorrow, please come in during open gym to make it up.  If you cannot make it in for open gym, please contact me to coordinate a time.  You will need to write down your score to include total points/reps as well as total reps for each station for each of the three rounds.  This will be compared against data collected at the end of the challenge. 

In addition we will be taking measurements as well as before photos.  

CORE:  

2 Minute V-Up Hold

16 October 2014

REMINDER:  THERE IS STILL TIME TO SIGN UP FOR THE PERFORMANCE, NUTRITION, AND LIFESTYLE CHALLENGE! 

We had a great information session tonight at Max Muscle Springfield for the Lifestyle Challenge kicking off this Saturday (18 October).  If you were not able to make it for the info session, but still want to participate, there is still time to sign up and participate in the challenge!  You can sign up online via the google docs spreadsheet link below and we will send you all the necessary information regarding the challenge to include food guidelines and rules for participation.  I have also provided an information sheet below to answer any immediate questions.   Please feel free to reach out to me or Coach Wayne directly if you have any additional questions or concerns.  

 

We will be launching our 4-week Fall 2014 Performance, Nutrition and Lifestyle (PNL) Challenge  on Saturday, 18 October, 2014 and running it through Saturday, 15 November 2014.  Just in time for the holidays!  The entry fee is $65 for individuals and $120 for couples.   Lets make this the best challenge yet for CFL/CFK! 

 

RULES AND GUIDELINES

 

LIFESTYLE CHALLENGE SIGN UP SHEET  

 

STRENGTH: 

3 Position Snatch

2 x 2 @ 50-60%

3 x 1 @ 70/75/80%

 

WOD: 

AMRAP: 8 Minutes

  • 2 Hang Power Snatch
  • 3 OHS
  • 7 Sit Ups

(A: 115/75; Rx: 95/65; S: 75/55)

 

 

CORE:  

50 KB Twists (53/35)

 

 

 

 

15 October 2014

REMINDER:  CHALLENGE INFORMATION SESSION TONIGHT AT MAX MUSCLE SPRINGFIELD!

 Hey CFL/CFK, this is just a reminder that we are hosting an information session tonight for the upcoming Nutrition, Lifestyle and Performance Challenge at Max Muscle Springfield at 7 p.m. Anyone interested in doing the 4-week challenge is encouraged to come to the meeting to get more information. The meeting will also serve as an opportunity to collect initial data that will be used for the challenge. During the meeting, the team at Max Muscle will also be conducting individual assessments that will be incorporated into your individual data. Over the last few months I have received a ton of requests for another challenge before the holidays, so we are delivering one to you! However, the sign up sheet is still a little on the light side. To make the challenge effective we need at least 15 members to participate. If we don’t have at least 15 after this evening, we will need to postpone until after the New Year. So if you have any questions or concerns regarding the challenge, I have provided a link to an information sheet below to answer some preliminary questions regarding the challenge format as well as some rules and guidelines prior to the meeting tonight. I encourage you to sign up and/or come out tonight to Max Muscle to learn what it is about!

Max Muscle is located off Backlick Rd at 7000 Brookfield Plaza in Springfield, VA (across from the Outback).

Help us make this the best challenge yet for CFL/CFK! 

Rules and Guidelines 

REMINDER:   PERFORMANCE-NUTRITION-LIFESTYLE CHALLENGE SIGN UP:  

We will be launching our 4-week Fall 2014 Performance, Nutrition and Lifestyle (PNL) Challenge  on Saturday, 18 October, 2014 and running it through Saturday, 15 November 2014.  Just in time for the holidays!  Below is a link to register for the 4-week challenge.  The entry fee is $65 for individuals and $120 for couples. We will host an information session on Wednesday, 15 October at 7 p.m. at Max Muscle Springfield (7000 Brookfield Plaza, Springfield, VA 22150).   The information session will provide you with all the rules and guidelines for challenge participation as well as serve as the initial weigh in and measurements.   You can either sign up online via the google docs spreadsheet below or at the front desk of either gym.

LIFESTYLE CHALLENGE SIGN UP SHEET  

 

SKILL WOD: 

EMOTM:  5 Minutes

  • 3 HSPU
  • 5 Ring Dips
  • 7 Jumping Squats

 

WOD: 

3 RFT:

  • 6 Power Cleans
  • 9 Front Squats
  • Run 400m

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

 

CORE: 

50 Hip Bridges (A:  Weighted)

 

14 October 2014

REMINDER:   PERFORMANCE-NUTRITION-LIFESTYLE CHALLENGE SIGN UP:  

We will be launching our 4-week Fall 2014 Performance, Nutrition and Lifestyle (PNL) Challenge  on Saturday, 18 October, 2014 and running it through Saturday, 15 November 2014.  Just in time for the holidays!  Below is a link to register for the 4-week challenge.  The entry fee is $65 for individuals and $120 for couples. We will host an information session on Wednesday, 15 October at 7 p.m. at Max Muscle Springfield (7000 Brookfield Plaza, Springfield, VA 22150).   The information session will provide you with all the rules and guidelines for challenge participation as well as serve as the initial weigh in and measurements.   You can either sign up online via the google docs spreadsheet below or at the front desk of either gym.

LIFESTYLE CHALLENGE SIGN UP SHEET  

 

STRENGTH: 

Snatch

2 x 1 @ 80%

3 x 1 @ 85%

 

WOD: 

AMRAP:  12 Minutes

  • 10 KB Swings
  • 10 KB Goblet Squats
  • 10 KB SDHP
  • 10 KB Cleans

(A:  70/53; Rx: 53/35; S: 35/24)

 

 

CORE:  

40 Supermans with 3-second hold

 

 

13 October 2014

 

COLUMBUS DAY HOLIDAY SCHEDULE:  Reminder, on Monday we will offer an abbreviated class schedule due to the holiday.  At CrossFit Liberation, we will run the 10:30 a.m. class only, at CrossFit Kingstowne we will run the 9 a.m. class as well as offer an optional 10 a.m. class.  All other classes will be canceled.

 

REMINDER:   PERFORMANCE-NUTRITION-LIFESTYLE CHALLENGE SIGN UP:  

We will be launching our 4-week Fall 2014 Performance, Nutrition and Lifestyle (PNL) Challenge  on Saturday, 18 October, 2014 and running it through Saturday, 15 November 2014.  Just in time for the holidays!  Below is a link to register for the 4-week challenge.  The entry fee is $65 for individuals and $120 for couples. We will host an information session on Wednesday, 15 October at 7 p.m. at Max Muscle Springfield (7000 Brookfield Plaza, Springfield, VA 22150).   The information session will provide you with all the rules and guidelines for challenge participation as well as serve as the initial weigh in and measurements.   You can either sign up online via the google docs spreadsheet below or at the front desk of either gym.

LIFESTYLE CHALLENGE SIGN UP SHEET  

 

COLUMBUS DAY WOD: 

“ABBATE”

For Time:

  • Run 1 Mile
  • 21 Clean and Jerks (155/105)
  • Run 800m
  • 21 Clean and Jerks (155/105)
  • Run 1 Mile

 

CORE: 

Tabata Sit Ups

12 October 2014

COLUMBUS DAY HOLIDAY SCHEDULE:  On Monday we will offer an abbreviated class schedule due to the holiday.  At CrossFit Liberation, we will run the 10:30 a.m. class only, at CrossFit Kingstowne we will run the 9 a.m. class as well as offer a 10 a.m. class.  All other classes will be canceled.

 

PERFORMANCE-NUTRITION-LIFESTYLE CHALLENGE SIGN UP:  

We will be launching our 4-week Fall 2014 Performance, Nutrition and Lifestyle (PNL) Challenge  on Saturday, 18 October, 2014 and running it through Saturday, 15 November 2014.  Just in time for the holidays!  Below is a link to register for the 4-week challenge.  The entry fee is $65 for individuals and $120 for couples. We will host an information session on Wednesday, 15 October at 7 p.m. at Max Muscle Springfield (7000 Brookfield Plaza, Springfield, VA 22150).   The information session will provide you will all the rules and guidelines for challenge participation as well as serve as the initial weight in and measurements.   You can either sign up online via the google docs spreadsheet below or at the front desk of either gym.

LIFESTYLE CHALLENGE SIGN UP SHEET  

 

 

SUNDAY CLASSES: 

 

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.