WODs

11 April 2014

 

WOD:

21-15-9

  • BB O/H Lunges (A: 95/65; Rx: 75/55)
  • Lateral Bar Hops
  • Power Cleans

 

CORE:

40 Alternating Supermans (5 sec. hold)

 

MOBILITY:

Forearm/Elbow Pump with Lacrosse Ball

 

10 April 2014

 

STRENGTH: 

Jerk Balances 7×3

 

WOD: 

  • 50 DUs (S:  4:1 Singles)
  • 10 DB Burpee Renegade Row to DL (Rx:  45/25; S: 35/15)
  • 20 DB Push Press
  • 30 Wall Balls (20/14)
  • 20 DB Push Press
  • 10 DB Burpee Renegade Row to DL
  • 50 DUs

 

CORE:  

50 Four-Count Flutter Kicks

 

 

9 April 2014

Reminder:  Corry Matthews from Max Muscle will be out at CFL tonight at 5:15 to do free Bodyfat Analysis, followed by a nutrition seminar at 6:00 p.m.  The seminar will be held in place of the 6 p.m. WOD (no class).   All other classes will run as scheduled.

 

SKILL: 

Run 3 x 400m Splits/Intervals (1 Minute Rest Between)

 

WOD:  

  • 40 Box Jumps (24/20)
  • 10 Russian KB Swings (A:  70/53; Rx: 53/35)
  • 30 Box Jumps
  • 20 Russian KB Swings
  • 20 Box Jumps
  • 30 Russian KB Swings
  • 10 Box Jumps
  • 40 Russian KB Swings

 

CORE:

25 Ab Wheel Roll Outs

 

 

8 April 2014

 

WOD: 

EMOTM: 10 Minutes

5 Back Squat (Rx: 185/135; S: 155/105; S2: 115/85)

Push Ups (A: 15; Rx: 10; S1:7; S2: 5)

 

CORE: 

Ring Support (5 x 30 sec.)

 

MOBILITY: 

BB Shoulder Internal Rotation

 

7 April 2014

 

STRENGTH:  

Box Squats 10×2 @ 75%

 

WOD:  

Happy Birthday Ms. McKay! 

Cash In:  Run 400 m (with med ball 20/14)

Then…4 RFT:

  • 7 Chest 2 Bar Pull Ups
  • 7 Snatch (A:  95/65; Rx: 75/55)
  • 7 Box Jump (A;  30/24; Rx: 24/20″)
  • 7 Bent Over Row
  • 7 Air Squat
  • 7 Floor Press
  • 7 Mountain Climbers

Cash Out:  32 Double Unders

 

CORE:  

50 Pendulums

6 April 2014

 

CrossFit Kingstowne: 

 

10 a.m. to 12 p.m.:  Open Gym

12 p.m. to 1 p.m.:  Free Intro Class

 

 

CrossFit Liberation:

 

10 a.m. to 11 a.m.:  Open Gym

11 a.m. to 12 p.m.:  Free Intro Class

5 April 2014

 

WARRIOR (0900 @ CFK Only):

AMRAP:  25 Minutes

  • 5 Muscle Ups
  • 10 Thrusters (155/105)
  • 15 TTB

 

WOD (0930 @ CFL; 1030 @ CFK): 

 

STRENGTH: 

Make-Up:  Back Squat or Split Jerk

 

WOD: 

AMRAP:  12 Minutes

  • 4 Shoulder Press (75/55)
  • 8 SDHP
  • 12 Front Squat

 

CORE: 

50 KB Transfers (53/35)

 

 

4 April 2014

 

GYMNASTICS/SKILL:  

Handstand Push Up (HSPU)

 

WOD: 

AMRAP:  15 Minutes

  • 200m Run
  • 15 Pull Ups
  • 5 HSPU
  • 20 KB Swings (53/35)

 

CORE:  

30 KTE

 

3 April 2014

 

MOBILITY: 

Reminder: Dr. Kempe from Airrosti Rehab Centers will be at CFK tomorrow evening between 6:15 and 6:45 p.m. to present a mobility clinic.  I would encourage all of our CFL/CFK family to come out to pick up some great mobility tips!

 

WOD: 

3 RFT:

  • 5 Snatch (A:  115/75; Rx:  95/65; S:  75/55)
  • 10 O/H Squat
  • 15 BB Roll Outs
  • 20 Squat Thrusts

 

CORE: 

40 Hollow Rocks

 

 

 

 

2 April 2014

Reminder, you must send a reservation request via email (classregistration@crossfitliberation.com) the night prior to attend the 5 a.m. class on Monday, Wednesdays, and Friday.   Reservations must be received no later than 8:30 p.m.  the night prior to the class, otherwise the class will be canceled. 

 

STRENGTH: 

Split Jerks

6-6-4-4-3-2 @ 45%, 50%, 65%, 75%

 

WOD: 

Hang Clean Medley:

3 Rounds Max Effort Hang Cleans

1st:  Rx:  135/95; S1:  115/85; S2:  95/65

2nd:  Rx:  115/75; S1:  95/65; S2:  75/55

3rd: Rx:  95/65; S1: 75/55; S2: 65/45

Once bar is set down move on to next round.  20 Minute Time Cap.

 

CORE: 

50 DB Weighted Side Crunches (45/25)