WODs

11 December 2014

Skill Work: 

ROPE CLIMBS. Work foot positions. (10 – 15 mins)

 

WOD: 

EMOTM: 21 Minutes

Minute 1: 150m Row

Minute 2: 6 TTB

Minute 3: 5 Power Clean (A: 155/105; Rx: 135/95; S: 115/75)

 

 

CORE:

30 SEC BB OH HOLDS X 3 RX: 95/65 ADV: 115/75 DO THIS AS A GROUP

 

MATERNITY LEAVE (Reminder):  

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 effective upon the start of maternity leave.  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 December 2014

STRENGTH: 

1 Squat Clean 2 Split Jerks (equals 1 rep)

3×3 @ 75-85%

 

 

WOD: 

Death by Front Squats

  • Minute 1: 1 Front Squat
  • Minute 2: 2 Front Squats
  • Minute 3: 3 Front Squats
  • Minute 4….etc..
  • ……until failure…..

A: BW-75% BW; Rx: 135/95; S: 115/75; S2: 95/65.

Penalty: Complete 20 DUs for every minute of failure prior to 15 Minutes.

No time cap.

 

CORE:

40 Explosive Push Ups (SC: 30-40 Chest to deck push ups)

 

MATERNITY LEAVE (Reminder):  

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 effective upon the start of maternity leave.  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.

9 December 2014

WOD: 

AMRAP: 15 Minutes

  • 25 DUs
  • 15 KB Swings
  • 10 Sit ups
  • 5 Pull Ups

 

CORE:

50 Partner medball sit ups with a toss (each person does 50)

 

MATERNITY LEAVE (Reminder):  

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 effective upon the start of maternity leave.  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.

8 December 2014

STRENGTH: 

Clean and Jerk (Split)

2/2/1/1 @ 75/80/85/90%

 

WOD: 

Round 1:

5 Minutes:

Run or Row 400m/500m

With remaining time max rep GTO (Rx 135/95; Sc1 115/75; Sc2: 95/65)

 

Rest 2 Minutes

 

Round 2:

5 Minutes:

Run or Row 400/500m

With remaining time max Reps HSPU

 

Rest 2 Minutes

 

Round 3:

5 Minutes: Run or Row 400/500m

With remaining time max rep GTO.

 

 

CORE:

40 Pendullums

 

MATERNITY LEAVE (Reminder):  

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 effective upon the start of maternity leave.  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.

7 December 2014

CrossFit Kingstowne:  

Open Gym:  10:00 a.m. to 12:00 p.m.

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

 

CrossFit Liberation:

No Classes

 

MATERNITY LEAVE (Reminder):  

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 effective upon the start of maternity leave.  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.

6 December 2014

FREE INTRO CLASSES: 

  • CrossFit Kingstowne:  11:30 a.m. to 12:30 p.m.
  • CrossFit Liberation:  12:00 p.m. to 1:00 p.m.

 

WARRIOR PROGRAM (0900 @ CFK Only):

Regional event 6 from 2012 :

 

For time:

Three rounds of:

  • 7 Deadlifts (345 / 225 lbs)
  • 7 Muscle-ups

-Then-

 

Three rounds of:

  • 21 Wall ball shots (20 / 14 lb ball to 10′)
  • 21 Toes-to-bar

 

-Then-

  • 100-foot Farmer carry (2 – 100 / 70 lb dumbbells)
  • 28 Burpee box jumps (24″ / 20″ box)
  • 100-foot Farmer carry (2 – 100 / 70 lb dumbbells)
  • 3 Muscle-ups

 

WOD (0930 @ CFL; 1030 @ CFK): 

 

WOD: 

Cash in 36 Burpees

Then 12-6-19:

  • Power cleans (Adv: 155/105 RX: 135/95 Sc: 115/85)
  • Box jumps (24/20)
  • TTB

Cash out 78 Du’s

 

CORE:

(3) 30 Second Handstand Holds (RX)

  • SC1: WALL WALKS TO SUPPORT
  • SC2: BRIDGE HOLDS

 

MATERNITY LEAVE (Reminder):  

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 effective upon the start of maternity leave.  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.

5 December 2014

Baby Kiwi is here!!!  Congratulations to Carrie & Ruben on the birth of their beautiful daughter Luciana Annabelle Satterlee Pocai!!  Baby “Lucy” arrived Wed Dec 4th at 4:16pm weighing 6lbs 15oz!!  Please join us in welcoming the newest member to our CFL and CFK family!!

 

Strength: 

Pause Front Squats – 3 Second Hold at bottom:

5×3 @65-70%

*Athletes work at own pace

 

WOD: 

Cash in: 20 barbell lunges

 

Then 3 RFT (2 Scaled):

 

  • 15 medball cleans
  • 20 wallball situps
  • 25 wallballs

Cash out: 400 m Run with wall ball (20/14)

 

CORE:

2 min wall sits

 

 

MATERNITY LEAVE (Reminder):  

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 effective upon the start of maternity leave.  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.

4 December 2014

Baby Kiwi is here!!!  Congratulations to Carrie & Ruben on the birth of their beautiful daughter Luciana Annabelle Satterlee Pocai!!  Baby “Lucy” arrived yesterday (Wed) at 4:16pm weighing 6lbs 15oz!!  Please join us in welcoming the newest member to our CFL and CFK family!!

 

Skill: 

Pull Up Progressions

 

WOD: 

“Cindy”

20 Min AMRAP:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 Air squats

 

CORE:

50 Partner back-to-back med ball twist and pass (20/14) – 25 each direction.

 

 

MATERNITY LEAVE:  

Baby Kiwi’s due date was 26 November, but looks like she has decided to camp out for a bit.   I am scheduled for an induction on Wednesday, 3 December, but she could decide to arrive at any time between now and then.  I am planning on  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 or later 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 effective upon the start of maternity leave.  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.

3 December 2014

STRENGTH: 

Skill: Jerk Drives

  • A: 90-100%
  • RX: 75-85%
  • SC: 60-70%

Rack Jerks 5×3 @ 85%

 

WOD: 

EMOTM 14 mins:

  • Even OHS: Rx 4, Adv 5 (A: 155/105; Rx: 135/95; S: 115/75)
  • Odd 20 sit ups

 

CORE:

100 bicycle crunch

 

MATERNITY LEAVE:  

Baby Kiwi’s due date was 26 November, but looks like she has decided to camp out for a bit.   I am scheduled for an induction on Wednesday, 3 December, but she could decide to arrive at any time between now and then.  I am planning on  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 or later 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 effective upon the start of maternity leave.  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.

2 December 2014

Tuesday, 2 December: 

Join us at CFK tonight when our very own Alice McGuin and Shannon Quante will be hosting a joint Stella and Dot Jewelry and Rodan and Fields Skin Care Trunk Show.  They will be setting up tables during the evening classes, starting at 4:30 p.m. and staying through the evening classes.  So be sure to stop by and check out their products before or after you arrive at the gym.  Its a great way to knock out the remainder of your Christmas list with some fabulous jewelry and facial products for your loved ones!

 

WOD: 

5 Rounds for Time (S: 4 RFT):

  • 10 Deadlift (A:  275/185; Rx: 225/155; S1: 185/135; S2:155/105)
  • 400m Run (Sub 500m Row for Inclement Weather)

 

CORE:

30 Second 1 arm plank holds (3 right, 3 left)

 

MATERNITY LEAVE:  

Baby Kiwi’s due date was 26 November, but looks like she has decided to camp out for a bit.   I am scheduled for an induction on Wednesday, 3 December, but she could decide to arrive at any time between now and then.  I am planning on  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 or later 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 effective upon the start of maternity leave.  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.