WODs

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.

 

 

 

9 August 2014

 

WARRIOR (0900 @ CFK Only): 

1 Mile Ruck Run (55/35)

  • 45 Burpee Pull Ups
  • 30 2-for-1 Wall Balls
  • 15 Man Makers

1 Mile Ruck Run (55/35)

 

WOD (0930 @ CFL; 1030 @ CFK): 

2 Rounds:

3 Minutes:  Max Wall Balls (20/14)

3 Minutes:  Max V-Ups

3 Minutes:  Max Calorie Row

 

CORE: 

30 Toe Touch Sit Ups

20 Bridges with 3 Second hold

 

SATURDAY FREE INTRO CLASS:

CrossFit Liberation @ 12:00 p.m.

CrossFit Kingstowne @ 11:30 a.m.

 

 

8 August 2014

 

STRENGTH:

Snatch:  Establish a 1 RM

 

WOD:  

AMRAP:  7 Minutes

  • 10 DB Push Press (45/25)
  • 25 Sit Ups
  • 30 Mountain Climbers

Rest 1 Minute

AMRAP:  5 Minutes

  • 5 DB Thrusters (45/25)
  • 8 Push Ups

 

CORE:  

40 Crab Toe Touches

 

 

7 August 2014

 

SKILL: 

Muscle Up Progressions

 

WOD: 

45-30-15

  • Russian KB Swings (Rx: 70/53; S: 53/35)
  • Box Jumps (30/24)

EMOTM:  2 Burpees

 

CORE:

50 Med Ball Sit Ups

6 August 2014

STRENGTH: 

Clean & Jerk (Establish 1 RM)

 

WOD: 

5 RFT:

  • 5 Cleans (A: 135/95 RX: 115/75 S:95/65)
  • 8 BB Lunges
  • 8 C2B Pull Ups (A:  2 Bar MU; S: 12 Pull Ups)

 

CORE: 

100 Horizontal Scissors

 

 

 

5 August 2014

 

WARM UP:

Run 800m

EMOTM: 5 Minutes

  • 5 Deadlifts + 15 JJ
  • (Rx: 185/135; S: 155/105; S2:  135/95)

 

WOD: 

For Time:

  • 10 Deadlifts (A:275/185 RX:225/155 S:185/135)
  • 20 Knee Drive Push Ups (Both Legs)
  • 30 Air Squats
  • 40 Flutter Kicks (4-Count)
  • 800 m Run

 

CORE: 

40 Push Throughs + 20 Supermans (3 sec. hold)

 

MOBILITY:

  • Hip Extensor Mobility
  • Door Frame Pole Stretch
  • Banded High Hamstring Unleashing

 

 

4 August 2014

 

STRENGTH: 

Front Squat (Establish a 1 RM)

 

WOD: 

AMRAP:  12 Minutes

  • 3 Snatch Punishers (A:  115/85; Rx:  95/65; S: 65/45)
  • 30 Double Unders

 

CORE:

50 Hanging Knee Raises

 

 

 

 

 

 

2 August 2014

 

Reminder:  We are running the 31 Heroes partner WOD today (Saturday) in place of Warrior WOD and the regular WOD.  Please be sure to sign up your team via the google docs roster (see link below) and select your desired  heat time.  If you do not have a partner, just add your name to a time slot and we will try and find a partner for you.   Please note that the schedule is modified tomorrow to support the workout.  We will run two heats at CrossFit Liberation starting at 0900 and 0940.  At CrossFit Kingstowne we will run four heats starting at 0900, 0940, 1020 and 1100.  Heat assignments will be on a first come first serve basis, so if you do not sign up in advance, you will be placed in an available heat slot and a partner will be selected for you.  So be sure to register now to get your desired heat time.  https://docs.google.com/spreadsheets/d/1NSU9mVHASOXSSo3PetP1J01_P24uhtGwATfJlFhoF0g/edit?usp=sharing

 

31 Heroes WOD:

AMRAP: 31 Minutes

  • 8 Thrusters (Rx: 155/105; S: 135/95; S2: 115/75; S3: 95/65)
  • 6 Rope Climbs (S:  Rope Walks x 2 or Ring Pull Ups)
  • 11 Box Jumps (Rx: 30/24″; S: 24/20″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.  Score is your total # of reps.

 

 

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice.   There is also still time to sign up via www.31heroes.com, make a donation and receive a free 31 Heroes T-Shirt.  To register for the WOD on the site, be sure to select either CrossFit Kingstowne or CrossFit Liberation as your team. 

 

 

1 August 2014

HAPPY BIRTHDAY COACH BRIAN!

 

WOD:  “BEVA”

 

Cash In: 73 DUs

 

4 Rounds for Time:

  • 8 Squat Snatch (Rx:  135/95; S:  115/75; S2: 95/65)
  • 14 TTB
  • 500m Row
  • EMO2M:  1 Man Maker (45/25)

Optional Cash Out: 41 Wall Balls (20/14)

 

CORE:  

30 Inch Worms

31 July 2014

 Reminder:  31 Heroes WOD is Saturday, August 2nd. We will run 2 heats at CFL starting at 0900 and 0940, and 4 heats at CFK starting at 0900, 0940, 1020 and 1100.  To sign up your team for a heat time, follow the link below to our google docs spreadsheet.  Add your partner name and team name to desired heat time.  Heats will be assigned on a first come, first serve basis.  The WOD is AMRAP:  31 Minutes of 8 Rope Climbs, 6 Thrusters (155/105), 11 Box Jumps.  One partner completing reps while other runs 400m sandbag run.  Alternate after each run.   https://docs.google.com/spreadsheets/d/1NSU9mVHASOXSSo3PetP1J01_P24uhtGwATfJlFhoF0g/edit?usp=sharing..

OUTDOOR SPRINT DRILLS: 

Run 25m x 5

Run 50m x 5

Run 100m x 5 

 

WOD: 

3 Rounds:

  • 60 Seconds:  Hang Cleans (A:  115/75; Rx:  95/65; S: 75/55)
  • 60 Seconds:  Rest
  • 60 Seconds:  Flutter Kicks
  • 60 Seconds:  Rest
  • 60 Seconds:  Russian KB Swings (53/35)
  • 60 Seconds:  Rest

CORE:

Tabata (Alternate between movements)

  • L Seat Hold
  • Superman Hold