WODs

17 March 2015

SKILL/STRENGTH: 

Team Rope Climbs

5 Minutes:  Max Rope Climbs (S:  Rope Walks)

 

WOD: 

4 RFT (A: 5RFT; S: 3RFT):

  • 40 Hammer Swings (20 each side) (Rx: 20/12)
  • 30 Walking Lunges
  • 20 DB Bent-over-Rows (A: 65/45; Rx: 45/25; S: 35/15)

 

CORE: 

40 BB Windshield Wipers (95/65)

 

HEAVY LIFTERS CLUB: 

Our first 6 week Heavy Lifters Olympic Barbell Club (HLC) kicked off on Sunday, 15 March!  We still have a few slots available for the course.  Participants can elect to do two classes per week ($120) on Wednesday nights and Sundays for six weeks, or elect to do the one class per week on either Wednesday nights or Sundays ($60).  The links below will take you to our course registration and payment site.  If you do not already have an account through our Front Desk system, you will need to create one via the links below.

This group focuses primarily on instructing and improving the technical execution of the snatch, clean & jerk and related lifts. Classes will typically consist of a comprehensive warm up, a main lift, technique/pulling drills, as well as dynamic and accessory work for speed and strength. This class is open to individuals of all skill levels who can demonstrate a basic level of proficiency in the Olympic Lifts. If you have any questions about the program, please sen a PM to info@crossfitkingstowne.com.

 

HLC Course (2 x per week)

HLC Course (1 x per week – Wednesday Track)

HLC Course (1 x per week – Sunday Track)

WOD: 

A.  Grace

For Time:

30 Clean and Jerks (135/95)

Then…

B.  Death by 10 Meters (As a Group)

With a continuously running clock complete 10 meters in one minute; minute two complete 10 meters x 2; minute three complete 10 meters x 3, and so on until unable to complete the designated number of meters in the available minute.

 

CORE: 

5 x 1 Minute Plank Holds

 

 

HEAVY LIFTERS CLUB: 

Our first 6 week Heavy Lifters Olympic Barbell Club (HLC) kicked off on Sunday, 15 March!  We still have a few slots available for the course.  Participants can elect to do two classes per week ($120) on Wednesday nights and Sundays for six weeks, or elect to do the one class per week on either Wednesday nights or Sundays ($60).  The links below will take you to our course registration and payment site.  If you do not already have an account through our Front Desk system, you will need to create one via the links below.

This group focuses primarily on instructing and improving the technical execution of the snatch, clean & jerk and related lifts. Classes will typically consist of a comprehensive warm up, a main lift, technique/pulling drills, as well as dynamic and accessory work for speed and strength. This class is open to individuals of all skill levels who can demonstrate a basic level of proficiency in the Olympic Lifts. If you have any questions about the program, please sen a PM to info@crossfitkingstowne.com.

 

HLC Course (2 x per week)

HLC Course (1 x per week – Wednesday Track)

HLC Course (1 x per week – Sunday Track)

15 March 2015

CrossFit Kingstowne: 

Heavy Lifters Club:  8:30 a.m. – 10:00 a.m.

Open Gym:  10:00 a.m. – 12:00 p.m.

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

 

HEAVY LIFTERS CLUB:

Our first 6 week Heavy Lifters Olympic Barbell Club (HLC) kicks off this Sunday, 15 March!  We still have a few slots available for the course.  Participants can elect to do two classes per week ($120) on Wednesday nights and Sundays for six weeks, or elect to do the one class per week on either Wednesday nights or Sundays ($60).  The links below will take you to our course registration and payment site.  If you do not already have an account through our Front Desk system, you will need to create one via the links below.

This group focuses primarily on instructing and improving the technical execution of the snatch, clean & jerk and related lifts. Classes will typically consist of a comprehensive warm up, a main lift, technique/pulling drills, as well as dynamic and accessory work for speed and strength. This class is open to individuals of all skill levels who can demonstrate a basic level of proficiency in the Olympic Lifts. If you have any questions about the program, please sen a PM to info@crossfitkingstowne.com.

 

HLC Course (2 x per week)

HLC Course (1 x per week – Wednesday Track)

HLC Course (1 x per week – Sunday Track)

14 March 2014

FREE INTRO CLASS: 

Join us on Saturday at 12:00 p.m. @ CrossFit Kingstowne (CFKT) for a free intro class.

 

15.3 TEAM THROWDOWN:  

Join us from 9 a.m. to 12 p.m. tomorrow for our 15.3 CrossFit Games Open Team Throwdown.  For the next five weeks the throw down will be in place of our regular classes on Saturday.  We will start running heats at 9:30 a.m. until we get through the last athlete.  Come on in and cheer on your team members to see which team will take the win this week!  Even if you are not signed up to participate, come on in to WOD or cheer everyone on.

 

WOD:

“15.3”

Rx -

AMRAP: 14 Minutes

  • 7 Muscle Ups
  • 50 Wall Balls (20/14) (10’/9′)
  • 100 DUs

SCALED – 

AMRAP:  14 Minutes

  • 50 Wall Balls (20/10) (9′)
  • 200 Single Unders

 

HEAVY LIFTERS CLUB:

Our first 6 week Heavy Lifters Olympic Barbell Club (HLC) kicks off this Sunday, 15 March!  We will have 12 slots available for the course.  Participants can elect to do two classes per week ($120) on Wednesday nights and Sundays for six weeks, or elect to do the one class per week on either Wednesday nights or Sundays ($60).  The links below will take you to our course registration/enrollment and payment site.  If you do not already have an account through our Front Desk system, you will need to create one via the links below.

This group focuses primarily on instructing and improving the technical execution of the snatch, clean & jerk and related lifts. Classes will typically consist of a comprehensive warm up, a main lift, technique/pulling drills, as well as dynamic and accessory work for speed and strength. This class is open to individuals of all skill levels who can demonstrate a basic level of proficiency in the Olympic Lifts. If you have any questions about the program, please sen a PM to info@crossfitkingstowne.com.

 

HLC Course (2 x per week)

HLC Course (1 x per week – Wednesday Track)

HLC Course (1 x per week – Sunday Track)

13 March 2015

HEAVY LIFTERS CLUB:

Our first 6 week Heavy Lifters Olympic Barbell Club (HLC) kicks off this Sunday, 15 March!  We will have 12 slots available for the course.  Participants can elect to do two classes per week ($120) on Wednesday nights and Sundays for six weeks, or elect to do the one class per week on either Wednesday nights or Sundays ($60).  The links below will take you to our course registration/enrollment and payment site.  If you do not already have an account through our Front Desk system, you will need to create one via the links below.

This group focuses primarily on instructing and improving the technical execution of the snatch, clean & jerk and related lifts. Classes will typically consist of a comprehensive warm up, a main lift, technique/pulling drills, as well as dynamic and accessory work for speed and strength. This class is open to individuals of all skill levels who can demonstrate a basic level of proficiency in the Olympic Lifts. If you have any questions about the program, please sen a PM to info@crossfitkingstowne.com.

 

HLC Course (2 x per week)

HLC Course (1 x per week – Wednesday Track)

HLC Course (1 x per week – Sunday Track)

 

 

WOD:

“15.3”

Rx -

AMRAP: 14 Minutes

  • 7 Muscle Ups
  • 50 Wall Balls (20/14) (10’/9′)
  • 100 DUs

SCALED – 

AMRAP:  14 Minutes

  • 50 Wall Balls (20/10) (9′)
  • 200 Single Unders

 

12 March 2015

HEAVY LIFTERS CLUB (HLC): 

Our first 6 week Heavy Lifters Olympic Barbell Club (HLC) kicks off this Sunday, 15 March!  We will have 12 slots available for the course.  Participants can elect to do the two classes per week option ($120) on Wednesday nights and Sundays for six weeks, or elect to do the one class per week on either Wednesday nights or Sundays ($60).  The links below will take you to our course registration/enrollment and payment site.  If you do not already have an account through our Front Desk system, you will need to create one via the links below.

This group focuses primarily on instructing and improving the technical execution of the snatch, clean & jerk and related lifts. Classes will typically consist of a comprehensive warm up, a main lift, technique/pulling drills, as well as dynamic and accessory work for speed and strength. This class is open to individuals of all skill levels who can demonstrate a basic level of proficiency in the Olympic Lifts. If you have any questions about the program, please sen a PM to info@crossfitkingstowne.com.

 

HLC Course (2 x per week)

HLC Course (1 x per week – Wednesday Track)

HLC Course (1 x per week – Sunday Track)

 

WOD: 

For Time (20 Minute Time Cap):

  • 60 Air Squats
  • 30 SDHP (A:  95/65; Rx: 75/55; S: 65/45)
  • 60 Sit Ups
  • 30 Push Press
  • 60 Mountain Climbers

 

CORE: 

60 DB Side Crunches (45/25)

 

11 March 2015

 

STRENGTH/SKILL: 

9 MINS:  Max Reps

  • Minute 1:  BB Bent Over Row (A: 115/75; Rx; 95/65; S: 75/55)
  • Minute 2:  KB Swings (53/35)
  • Minute 3:  DB Lunges (45/25)

Repeat 3 Cycles

 

WOD: 

TABATA

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

Rest 2 Minutes

Box Dips  

 

CORE: 

30 Supermans to Hollow Rock

 

10 March 2015

SKILL/MOBILITY: 

Pick a Skill to work on

 

WOD: 

AMRAP:  18 Minutes

  • Run 200m
  • 7 Wall Balls (20/14)
  • 7 KTE

 

CORE: 

80 Russian Twists with a Med Ball

 

 

 

 

 

9 March 2015

 

STRENGTH/SKILL: 

EMOTM:  7 Minutes

1 BB Complex

3 Deadlift + 1 Power Clean + 3 Front Squats

(A: 155/105; Rx: 135/95; S: 115/75)

 

WOD: 

3 RFT:

  • 20 Box Jumps (24/20″)
  • 25 Push Ups
  • 20 DB Snatch (Alternating) (A: 60/45; Rx: 45/25; S: 35/15)
  • 25 DUs

EMOT2M: 4 Hang Cleans (A: 155/105; Rx; 135/95; S:115/75)

 

CORE:

4 Minute Ring Support Holds

 

 

8 March 2015

CrossFit Kingstowne:  

Heavy Lifters Club:  8:30 a.m. to 10:00 a.m.

Open Gym:  10:00 a.m. to 12:00 p.m.

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

 

OPEN GYM:

I wanted to put out a friendly reminder regarding open gym hours.  Please note:  the class runs from 10 a.m. to 12 p.m. on Sundays, and is followed by our Free Intro Class at 12 p.m..  Our free intro class is not an extra hour of open gym, but rather a dedicated class for individuals looking to try out one of our classes.   Our policy in the past has been to allow  members to stay after open gym to stretch or cool down as long as it is not disruptive to the ongoing free into class.  Lately, however, we have started to notice  individuals coming in to open gym 20 minutes prior to class ending or individuals starting their WOD a few minutes before noon and/or bleeding over into the free intro class.  I thought it was important to put out a friendly reminder that the class does end at 12 noon.    If we have someone show up for the free intro class we will allow members to stay after to stretch/cool down or do some mobility work as long as it is not disruptive to the free intro class.   If we do not have an attendee for the free intro class then the coach on schedule will close up immediately following open gym.   If you have any questions please feel free to call me or send me a PM at info@crossfitkingstowne.com.

HEAVY LIFTERS CLUB: 

This is our last week (Sunday) offering the heavy lifters club free trial class .   If you have not made it in and are interested in joining the club, be sure to come in tomorrow to see what its all about.  Starting on the 15th, we will have 12 slots available for a 6 week course.  Heavy Lifters will run two times per week on Wednesdays at 7:30 p.m. and Sundays at 8:30 a..m.  Participants can choose to do 2 classes per week option or only once class per week at a lesser cost.