WODs

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.

 

 

11 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.

 

SATURDAY FREE INTRO CLASS: 

CrossFit Kingstowne:  11:30 a.m.

CrossFit Liberation:  12 p.m.

 

WARRIOR (0900 @ CFK Only): 

“Holleyman”

30 RFT:

  • 5 Wall Balls (20/14)
  • 3 HSPU
  • 1 Power Clean (Rx: 225/155: S: 185/125; S2: 135/95)

 

 

WOD (0930 @ CFL; 1030 @ CFK): 

Partner Fran:

  • Run 400m
  • 100 Thrusters (95/65)
  • 100 Pull Ups
  • Run 400m

 

CORE:  

Partner Leg Toss (30 each partner)

 

 

10 October 2014

ANNOUNCEMENT: 

We will be launching a 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 at CrossFit Liberation on Wednesday, 15 October at 7 p.m. (this will be in place of the regular 7 p.m. class) and at CrossFit Kingstowne on Wednesday, 15 October at 7:30 p.m.   The information session will provide you will all the rules and guidelines for challenge participation.   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: 

Pause Back Squat

5/5/5/5/5 @ 65%

 

WOD: 

EMOTM:  21 Minutes

Minute 1:  10 KB Swings (A:  12 Swings; S:  8 Swings) (A:  70/53; Rx: 53/35; S: 35/24)

Minute 2:  10 DB Box Step Ups (A: 12 Steps ; S: 8 Step) (A: 65/45; Rx: 45/25; S: 35/15)

Minute 3:  10 Calorie Row

Repeat 7 more times.

 

CORE:  

50 KB Halos (25 Each Side)

 

 

 

9 October 2014

ANNOUNCEMENT: 

We will be launching a 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 at CrossFit Liberation on Wednesday, 15 October at 7 p.m. (this will be in place of the regular 7 p.m. class) and at CrossFit Kingstowne on Wednesday, 15 October at 7:30 p.m.   The information session will provide you will all the rules and guidelines for challenge participation.  The CFL/CFK  PNL Challenge is a 4-week challenge designed to help give you the tools to establish a healthier life style.   This is not a diet, but rather a path to helping you identify and implement better eating habits and as a result improve your overall well being with the added benefit of enhancing performance in the gym.   However, the challenge does not just focus solely on nutrition, but also encourages better sleep and recovery habits, stress reduction as well as healthy supplementation.   We often have members who are looking to make positive changes in their lives, but are at a loss as to where to start.  The challenge is designed to help you get started and give you the tools to assess and identify areas in your life that may need improvement, while at the same time holding each other accountable in a fun and friendly competition.   We have had so many great success stories over the years with each challenge we have completed.  So if you have been struggling with how to achieve your goals not just in the gym but in your daily lives…I encourage you to sign up and take the first step!   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: 

Review Toes To Bar (Strict, Kip)

Tabata:  TTB

 

WOD:  

AMRAP:  12 Minutes

  • 5 Power Cleans (A:  155/105; Rx:  135/95; S: 115/75)
  • 10 Wall Balls (20/14)
  • 100 Sprint

 

CORE:  

40 BB Landmines (65/45)

 

 

8 October 2014

 

STRENGTH: 

Snatch Push Press + OH Squat

3+2/3+2/3+2 @ 70%

 

WOD: 

AMRAP: 10 Minutes

  • 5 Hang Snatch
  • 5 DUs
  • 10 Hang Snatch
  • 10 DUs
  • 15 Hang Snatch
  • 15 DUs
  • Etc…

 

*** Add 5 Reps to each movement each round

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

 

CORE:

40 Oblique Plank Crunch (20 each leg)

 

 

7 October 2014

SKILL: 

Row Intervals

  • Row 1000m
  • Rest 4 Minutes
  • Row 1000m

 

WOD: 

Open WOD 11.2

AMRAP:  15 Minutes

  • 9 Deadlifts (155/105)
  • 12 Push Ups
  • 15 Box Jumps (24/20)

 

CORE: 

100 two-count bicycle crunches

 

 

 

6 October 2014

 

STRENGTH: 

Snatch Pulls

3/3/3 @ 80-90%

Snatch

2/2 @ 75%

1/1/1 @ 80%

 

WOD:  

21-15-9

  • Push Press (A:  135/95; Rx: 115/75; S: 95/65)
  • Ring Dips
  • Jumping Lunges

 

CORE:  

60 Hip Leg Extensions

 

5 October 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.

 

 

 

4 October 2014

Team SuperFit DC:    Tomorrow Ruben, Dan, Coach Cedric and James will all be competing in Team SuperFit DC at Trident CrossFit in Alexandria (located across the street from Potomac Yards).   I know they would love to have some support from their CFL/CFK family, so if you have time tomorrow, please come on by to cheer them on.  This is also James’ first CrossFit competition and it would be awesome to have a huge cheering section for him!   We will have a CFK/CFL tent set up outside the venue.  Below are their heat times for each of the WODs.

WOD 1:

  • Ruby/Dan:  9:54 a.m.
  • Cedric/James:  10:21 a.m.

WOD 2:  

  • Ruby/Dan:  12:48 p.m.
  • Cedric/James:  1:23 p.m.

WOD 3:  

  • Ruby/Dan:  3:30 p.m.
  • Cedric/James:  4:00 p.m.

 

SATURDAY FREE INTRO CLASS SCHEDULE: 

CrossFit Liberation:  12:00 p.m.

CrossFit Kingstowne:  11:30 a.m.

 

WARRIOR (0900 @ CFK Only): 

AMRAP:  20 Minutes

  • 3 Snatch (135/95)
  • 6 TTB
  • 9 Box Jumps (30/24″)
  • 6 Snatch
  • 9 TTB
  • 12 Box Jumps
  • 9 Snatch
  • 12 TTB
  • 15 Box Jumps
  • Etc…(Increasing each movement by 3 reps each round).

 

Post WOD Extra:

Max Hex Bar Deadlift Hold (315/205)

 

 

WOD (0930 @ CFL; 1030 @ CFK): 

Partner WOD (Time Cap:  30 Minutes)

4 Rounds for Time:

  • 60 Wall Balls
  • 40 Burpees
  • 20 Calorie Row

Only 1 team member moving at a time.

This was a fun little partner WOD that Ruben and I did down in Miami over our vacation and thought we would share the fun!  

 

CORE:

30 Pendulums

 

 

 

 

 

3 October 2014

 

WOD:

Bear Complex

Complete 5 Total Rounds

1 Round = 7 total cycles of following Barbell Complex

  • 1 Power Clean
  • 1 Front Squat
  • 1 Push Press
  • 1 Back Squat
  • 1 Push Press

Complete this sequence without setting bar down and repeat 7 more times for one full round.  Rest 90 seconds between each full round.

Increase weight each round, increasing to heaviest weight possible.  Goal is to not set bar down during cycle or round.  Each time bar is dropped complete the equivalent number of burpees at the end of the 5th round.

 

POST WOD:

For Time:  Complete 1000m Row

 

CORE:  

40 Inchworms