WODs

19 August 2014

 

SKILL:

GHD Review

 

WOD:

“Eva-liscious”

Coach Eva Birthday WOD Make-Up!

 

Run 400m

8 HSPU

11 Snatch (135/95) (Implies a Full Squat)

71 DUs (213 Singles)

21 KB Swings (53/35)

43 Burpees

21 V-Ups

71 Mountain Climbers

11 C&J (135/95)

8 Pistols

Run 400m

 

CORE:

GHD Sit Ups

18 August 2014

 

STRENGTH:

Back Squat Hold 5 x 5 Sec.

Back Squat:  5/3/1/5 @ 75/80/85/80%

 

WOD: 

21-15-9

  • Wall Balls
  • TTB
  • SDHP (A: 115/75; Rx: 95/65)

 

CORE: 

25 Barbell Roll Outs (95/65)

 

 

17 August 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.

 

 

16 August 2014

 

WARRIOR (0900 @ CFK):

“Nasty Girls V2″

3 RFT:

  • 50 Pistols (Alternating)
  • 7 Muscle Ups
  • 10 Hang Cleans (175/115)

 

WOD (0930 @ CFL; 1030 @ CFK):

Tabata Fun:

  • BB Lunges (45/33)
  • V-Ups
  • KB Swings
  • Burpees

 

CORE:

50 Plank Jacks in Rings

 

CrossFit Liberation:  

Free Intro Class @ 12:00 p.m.

CrossFit Kingstowne:  

Free Intro Class @ 11:3o a.m.

 

 

 

 

 

15 August 2014

 

STRENGTH:

Snatch Grip Push Press:

3/3/3 then…

O/H Squats

3/3/3/3 @ 60/60/60/60%

 

WOD:

10, 9, 8, 7…1:  Pullups

1, 2, 3, 4…10: Thrusters

(A: 115/75; Rx: 95/65; S: 75/55) 

** Anytime a set is broken there is a 5 burpee penalty and must start that set over 

 

CORE: 

50 KB Twists (53/35)

 

 

 

 

14 August 2014

 

SKILL: 

Head Stands/HSPU

 

WOD: 

AMRAP:  12 Minutes

  • 5 HSPU
  • 10 Box Jumps (24/20)
  • 200m Plate Run (25/15)

 

CORE: 

50 Plank Up and Downs

 

 

 

13 August 2014

 

STRENGTH: 

Jerk

3/3/3/3/3 @ 65/65/70/70/70%

 

WOD: 

AMRAP:  8 Minutes

5 TTB (S: KTE)

3 Overhead Squats (Rx:  115/75; S: 95/65)

 

CORE:  

100 Hip Leg Extensions

 

 

12 August 2014

MOBILITY: 

  • Static Hip Flexor Stretch
  • Banded Shoulder Dislocates
  • Scapular Push Ups

 

WOD:

EMOTM 20 min:

Barbell complex

  • 1 Deadlift
  • 1 Hang clean
  • 1 Front Squat
  • 1 Shoulder to Overhead
  • 1 Back Squat

(Adv: 155/115 RX: 135/95 Sc: 115/75) 

 

CORE: 

40 Windshield Wipers

 

 

 

11 August 2014

 

Happy Birthday Coach Eva!  Since Eva is away enjoying her birthday in Colorado Springs and getting ready to attend Oly Training Camp – we decided to push back her Birthday WOD to next Monday when she is back in town.  We didn’t want her to miss out on all the fun!   Hope you have a great Birthday and we will be waiting for you when you return!   

 

STRENGTH: 

Front Squat

5/3/2/1/1/4 @ 70/80/85/90/90/80%

 

WOD: 

AMRAP:  12 Minutes

  • 15 SDHP (75/55)
  • 30 DUs

 

CORE: 

60 Grasshoppers

 

 

10 August 2014

If you missed an opportunity to do your 1 RM on Front Squat, Clean & Jerk or Snatch, tomorrow is a great opportunity for a make-up of one of these movements.  

 

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.