WODs

21 September 2014

REMINDER FOR SUNDAY, 21 SEPTEMBER:

10 a.m.:  Today we will be holding Atom’s memorial WOD at CrossFit Kingstowne at 10 a.m. during open gym.  I welcome anyone that would like to join us and take a moment to remember him and his life on this day.  The workout is a team workout as he always loved a good team WOD.  The workout is posted below.

 

3 p.m.:  I will be we hosting the Annual CFL/CFK Ladies Clothing Exchange at my house beginning at 3 p.m.  During the gathering, Alice M. will be hosting a Stella and Dot Party and Shannon Q. will host a Rodan and Fields Party.    We welcome you to bring any gently used, but unwanted clothing for exchange.  Anything not snagged will then be donated to charity.  Even if you do not have anything to bring, we welcome you to come by, check out all the great products that Alice and Shannon are bringing, and get to know some of your fellow CFL/CFK ladies a bit better.

 

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 a.m. to 12 p.m.

 

ATOM’S MEMORIAL WOD:

We will begin running heats for the WOD at 1000.  Heats will run as necessary until we get through all the individuals that wish to participate.  The WOD will be a team WOD, comprised of two individuals for advanced, three for Rx, and four for scaled.  We will be assembling teams on Sunday, but if you have a team you would like to create, please do so in advance and let us know on Sunday, otherwise we will place you on a team.     Below is Atom’s WOD.

 

“ATOM”

30 Tire Flips (Rx: 750/650; S1:  500/350; S2: 350/250)

90 Sledge Hammer Swings (A: 45; Rx:  20/16; S1: 16/12; S2:  12/8)

Rope Climbs (Rx: 21 Climbs)

Air Squats (300) (Rx:  Goblet Squats (53/35); S1/S2: Air Squats)

Toes-To-Bar (102)

Overhead Lunges with Plate (60) (Rx: 45/35; S1: 35/25; S2: 25/15)

Man Makers (15) (Rx: 45/35; S1:  35/25; S2: 25/15)

Ring Push Ups (60) (S1/S2:  Hand Release Push-Ups)

Double Unders (150) (S1/S2: 450 Singles)

Deadlifts (21):  (Rx: 275/185; S1:  225/135: S2: 165/95)

Burpee Box Jumps (60):  (24″/20″)

Squat Clean Thrusters (15) (Rx:  135/95; S1: 115/75: S2:  95/65)

Hand Stand Holds (Rx: 60 Seconds; S1/S2:  34 Seconds)

 

Then…

 

Ruck Run (800 m) (Rx:  75/55; S1:  55/35; S2: 45/25)

Ruck Squats (60)

Ruck Down and Ups (15)

Ruck Push Ups (60)

Ruck Run (800 m)

Cash Out (Optional):  34 calorie row

 

One member of the team must be doing work at all times with the exception of Ruck Runs, Air Squats, and Hand Stand Holds.  Teams cannot move on to the next exercise/movement until all work has been completed in previous task.  Some of these events will be completed outside of the box (Tire Flips, Hammer Swings, and Ruck Run and Movements) – so please dress accordingly…we will be doing this Rain or Shine.   We will not be running the clock.  As Atom would say, “I don’t care how long it takes you to finish, as long as you finish”.  Further scaled options are available as needed.

 

 

20 September 2014

REMINDER FOR SUNDAY, 21 SEPTEMBER:

10 a.m.:  We  will be hosting Atom’s Memorial WOD at CF Kingstowne during open gym for anyone that would like to join us.

 

3 p.m.:  I will be we hosting the Annual CFL/CFK Ladies Clothing Exchange at my house beginning at 3 p.m.  During the gathering, Alice M. will be hosting a Stella and Dot Party and Shannon Q. will host a Rodan and Fields Party.    We welcome you to bring any gently used, but unwanted clothing for exchange.  Anything not snagged will then be donated to charity.  Even if you do not have anything to bring, we welcome you to come by, check out all the great products that Alice and Shannon are bringing and get to know some of your fellow CFL/CFK ladies a bit better.

 

WARRIOR (0900 @ CFK Only):

5 Rounds For Time:

  • 3 Rope Climbs
  • 5 Squat Cleans (185/125)
  • 7 TTB
  • 9 Box Jumps (30/24)
  • 400m Run w/SB

 

 

 

WOD (0930 @ CFL; 1030 @ CFK):

Partner Relay: 

Partner 1 Completes Ladder

  • 50 DUs (200 Singles)
  • 40 Goblet Squats (53/35)
  • 30 KB Swings (53/35)
  • 20 Box Jumps (24/20)
  • 10 DL (A:  275/185; Rx: 225/155; S: 185/135)

Once complete tag partner 2 who completes ladder in reverse.

Mile Relay:

Upon completion, both partners complete a 1 mile relay (Partner 1 Runs 400m, then tags Partners 2 to complete 400m, until they complete 1 mile).

CORE:

150 Ab Mat Sit Ups

 

Free Intro Class: 

CrossFit Kingstowne:  11:30 a.m.

CrossFit Liberation:  12:00 p.m.

 

19 September 2014

 

STRENGTH: 

BB Snatch Balance

3/3/5 (5 Sec hold on last rep of each set)

High Hang Snatch

2/2/2/2 @ 60-75%

 

 

WOD: 

AMRAP:  12 Minutes

  • 3 Hang Power Snatch (A:  135/95; Rx: 115/75; S: 95/65)
  • 6 OH Squats
  • 9 V-Ups

 

CORE: 

30 Strict KTE

 

18 September 2014

 

SKILL: 

Wall Walks

EMOTM:  5 Minutes

A:  5; Rx: 4; S: 3

 

WOD: 

2 Rounds:

AMRAP:  6 Minutes

  • 6 SDHP (75/55)
  • 3 Push Press
  • 15 DUs

Rest 3 Minutes, then Repeat

 

CORE: 

Wall Sits (90 seconds x 2)

 

 

 

17 September 2014

 

STRENGTH: 

BB Front Squat Hold (4 x 10 second holds)

 

4 sets of Cleans

1.1.1 @ 80-85%

(rest 10 seconds between singles)

 

WOD:  

Partner WOD:

A:  4 Rounds; Rx:  3 Rounds; S:  2 Rounds

  • Partner 1:  Row 25 calories
  • Partner 2:  Max BB Thrusters (45/33)
  • Then Rotate Stations

1 Round = Both Partners Completing 25 calorie Row

Total Calories Rowed Per Team =  A:  200; Rx:  150; S:  100

Score = Total Thrusters

 

 

CORE: 

30 sec Plank Holds (Left Side/Front/Right Side) x 3

 

 

 

16 September 2014

 Happy Belated Birthday Coach Binh! 

 

WOD:

“BINH”

  • 400m Med Ball Run (20/14)
  • 25 TTB
  • 9 Clean (A:  155/105; Rx:  135/95; S:  115/75)
  • 25 Pistols
  • 13 Jerks (A:  155/105; Rx:  135/95; S:  115/75)
  • 25 Burpee Box Jump and Overs (20″)
  • 400m Med Ball Run (20/14)

 

CORE:

50 KB Halos (53/35)

 

MOBILITY:

 

 

 

15 September 2014

REMINDER:  This Sunday at 3 p.m., I will be hosting our annual CFL/CFK Ladies Clothing exchange at my house.  The ladies of CFL/CFK are invited to bring over any gently used clothing they would like to part with at the exchange.  Everyone will have the opportunity to shop and grab what they like.  In addition, we will have Alice M. hosting a Stella and Dot soiree and Shannon Q. hosting a Rodan and Fields Party.   Any clothing not grabbed will then be donated.    Please RSVP via the Evite that was sent out, if you did not receive it, please let me know and I will get it to you!

 

STRENGTH: 

Deadlift Hold 5 x 5 seconds

Deadlift

5/3/3/1+ @ 75/80/80/90%

 

WOD:  

5 RFT (A: 6; S: 4):

  • 20 DB Snatch (A:  65-60/45; Rx:  45/25: S:  35/20)
  • 10 DB Squat Thrusts
  • 5 DB Squat Cleans
  • 100m Run

Time Cap:  18 Minutes

 

CORE:  

50 Plank Down and Ups

 

 

 

14 September 2014

 

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 a.m. to 12 p.m.

 

 

CFL/CFK TEAM THROW DOWN!  

Congrats to all of our teams who participated today!  We had a great turnout and I am definitely looking forward to the next one!  Below is a breakdown of the top place rankings!  Everyone who participated should be extremely proud of themselves!   It was a very close race with both 1st and 2nd place teams in each category separated by only 1 point.  The finale WOD was a winner take all combination of Prowler Suicides and O/H Walking Lunges…in the rain!  IMG_0127

 

 

 

 

 

 

 

 

Rx Category:

  • 1st Place:  Brian O. and Mitchell
  • 2nd Place:  James K. and Allen
  • 3rd Place:  Gabe and Rob

Scaled Category:  

  • 1st Place:  Eric W. and Anna
  • 2nd Place:  Keith and Laura
  • 3rd Place:  Perry and Ray

 

 

 

 

13 September 2014

CFL/CFK  TEAM THROW DOWN UPDATE:  We now have 14 teams signed up with a few folks still looking for team members for Saturday’s (13 September)  CFL/CFK Internal Team Throwdown!  The event will be held at CrossFit Kingstowne from 9 a.m. to 1 p.m. Please Note:  This event is free (no cost) and will be in place of regular classes at CFK.  We will also cancel the 9:30 a.m. class at CFL.  We will only run the CFL Kids/Teens Classes and the Free Intro Class on Saturday at CFL.  We will have a scaled team category as well as an Rx team category.    The more teams, the more fun everyone will have!  This is meant to be a relaxed event – nothing serious.  So there is nothing to be worried about.  We will scale to everyone’s ability. Plus you will be sharing the work with a partner.

There is still time to sign up your team!  Just follow the google docs link below.  If you want to participate but don’t have a partner, sign up anyways and we will partner you up with someone or come on in tomorrow prior to 9 a.m..   CFL/CFK TEAM THROW DOWN SIGN UP.

Below are the Workouts for tomorrow’s Team Throw Down! 

 

WOD 1: 

AMRAP:  10 Minutes

  • 4 Ground to Overhead (GTO) (Rx:  135/95; S:  95/65)
  • 8 Burpee Chest to Bar Pull Ups (S:  Burpee Jumping Pull Ups)
  • 12 KB Snatch (53/35) (S:  DB Snatch:  45/25)
  • 48 Double Unders (S:  100 Singles)

One partner working at a time, teams can split movements as they want.

 

 

WOD 2:

“Karen Meets Diane”

Complete 150 Wall Balls (20/14), then…

21-15-9

  • Deadlifts (Rx:  225/155; S:  185/135)
  • HSPU (S:  Hand Release Push Ups)

Only one partner working at a time, partners trade off as needed.

 

 

WOD 3: 

2 Minute Max Calorie Row (Both Partners Row at same Time)

Rest 30 Seconds

2 Minute Max Box Jumps (Rx: 30/24; S:  24/24)

Rest 30 Seconds

2 Minute Max Front Squats (Rx:  155/105; S: 115/75)

 

SCHEDULE OF EVENTS:  

0900-0915:  Teams Warm Up

0915-0930:  WOD 1 Review

0930:  Heat 1

0945:  Heat 2

1000-1015:  WOD 2 Review

1015-1030:  Heat 1

1030-1045:  Heat 2

1100-1115:  WOD 3 Review

1115-1125:  Heat 1

1125-1135:  Heat 2

1135-1145:  Heat 3

1145-1200:  Heat 4

1215-1245:  Finale WOD (Top 3 Teams)

1245-1300:  Announce Winners/Prizes

 

 

12 September 2014

CFL/CFK  TEAM THROW DOWN UPDATE:  We now have 12 teams signed up with a few folks still looking for team members for Saturday’s (13 September)  CFL/CFK Internal Team Throwdown.  The event will be held at CrossFit Kingstowne from 9 a.m. to 1 p.m.  Please Note:  This event is free (no cost) and will be in place of regular classes at CFK.  We will also cancel the 9:30 a.m. class at CFL.  We will only run the CFL Kids/Teens Classes and the Free Intro Class on Saturday at CFL.  

 

We will have a scaled team category as well as an Rx team category.    The more teams, the more fun everyone will have!  This is meant to be a relaxed event – nothing serious.  So there is nothing to be worried about.  We will scale to everyone’s ability. Plus you will be sharing the work with a partner.  We will run a total of three workouts.  The workouts will be released on Friday.   To sign your team up, please follow the google docs link below.  If you want to participate but don’t have a partner, sign up anyways and we will partner you up with someone.   CFL/CFK TEAM THROW DOWN SIGN UP.

 

We are still taking team sign ups!!!! Its going to be a lot of fun!  Just ask anyone who participated in the last throw down.  So what are you waiting for? Sign up Already!!! Plus there are some sweet prizes!

 

STRENGTH: 

Strict Press

3/3/3 @ 60-75%

Push Press

5/5/5 @ 60-75% BW

 

WOD: 

AMRAP:  12 Minutes

  • 3 Man Makers (Rx: 45/25; S: 35/15)
  • 10 Ring Dips
  • 200 m Run

 

CORE:

50 Crab Toe Touches