WODs

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

2 October 2014

 

MOBILITY:

 

WOD:

AMRAP:  7 Minutes

  • 5 Power Snatch (A: 115/75; Rx: 95/65; S: 75/55)
  • 10 V-Ups

Rest 3 Minutes

 

AMRAP:  5 Minutes

  • 15 Jumping Air Squats
  • 15 Push Ups
  • 100m Sprint

Rest 3 Minutes

 

AMRAP:  7 Minutes

  • 5 Hang Clean (A: 115/75; Rx: 95/65; S: 75/55)
  • 7 C2B Pull Ups (S:  10 Pull Ups)

 

 

CORE: 

50 Standing DB Side Crunches (Rx:  65/45; S: 45/25)

 

1 October 2014

 

WOD:

PART 1:

EMOTM:  6 Minutes

(1 Shoulder Press, 1 Push Press, 1 Push Jerk) = 1 Rep

Rx:  3; S: 2

A:  115/75; Rx:  95/65; S:  75/55; S2: 45/33

 

PART 2:

6 RFT:

  • Row 250m
  • 40 Double Unders (S:  100 Singles)

 

CORE:  

60 Partner Med Ball Tosses (20/14)

 

 

 

30 September 2014

 

SKILL:  

Rope Climbs

AMRAP: 3 Minutes

 

WOD: 

AMRAP:  12 Minutes

  • 7 Front Squats (A:  155/105; Rx: 135/95; S: 95/65)
  • 7 KB Swings (53/35)
  • 7 Ring Push Ups

 

CORE:  

25 Ab Wheel Roll Outs

 

 

 

29 September 2014

WOD: 

EMOTM:  5 Minutes

  • 5 Deadlift (A:  275/185; Rx:  225/155; S:  185/135; S2: 155/105)
  • 4 Bar Hop Burpees

Then…

21-15-9

  • DB Snatch – Alternating (A:  65-60/45; Rx:  45/25; S:  35/15)
  • TTB

 

CORE:  

60 Grasshoppers

 

 

28 September 2014

Please Note:  If you missed any of the  skill or test WODs this week, please be sure to come in tomorrow during open gym and make them up!  

 

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.

 

 

27 September 2014

SATURDAY FREE INTRO CLASSES: 

CrossFit Liberation:  12:00 p.m.

CrossFit Kingstowne:  11:30 a.m.

 

WARRIOR (0900 @ CFK Only):  

“Timothy Davis:

5 RFT:

12 Deadlift (155/105)

9 Hang Power Clean (155/105)

6 Push Jerk (155/105)

 

Rest 10 Minutes…then,

 

In Five Minutes Complete:

  • 25 Calorie Row
  • 50 Double Unders
  • 20 Pistols
  • 2 Bar Muscle Ups  (S:  5 C2B Pull Ups)
  • Rest 3 Minutes, Repeat for a total of 2 Cycles.

 

WOD (0930 @ CFL; 1030 @ CFK): 

WOD:

Athletes Choice (Choose 1 of the 3 WODs below to complete):

 

“The Chief” 

Max Rounds in 3 Minutes:

  • 3 Power Cleans (135/95)
  • 6 Push Ups
  • 9 Air Squats

Rest 1 Minute, Repeat for a total of 5 Cycles.

“Helen” 

3 Rounds for Time:

  • Run 400m
  • 21 KB Swings (53/35)
  • 12 Pull Ups

 

“Kelly”

5 Rounds for Time:

  • Run 400m
  • 30 Box Jumps (25/20)
  • 30 Wall Balls (24/14)

 

With remaining time, athletes can make up one of the skill tests from earlier in the week:  

  • Max Strict Pull Ups
  • Max Double Unders (S:  Singles)
  • Burpee Challenge

 

CORE:

50 Partner Med Ball Twists (20/14)

 

 

26 September 2014

 

STRENGTH: 

Make-Up 1 RM

Clean and Jerk or Snatch

 

 

WOD:  

Run or Row 5K

(If you completed the Snatch or C&J 1 RM you will either run or row a 5k)

 

CORE: 

2 Minute Hollow Rock/Boat Pose Hold

 

 

 

 

25 September 2014

 

SKILL: 

Burpee Challenge

For Time:  A:  150; Rx: 100; S: 75: S2: 50 Burpees

 

WOD: 

“Kelly” (Time Cap:  35 Minutes)

5 Rounds For Time:

30 Wall Balls (20/14)

30 Box Jumps (24/20″)

400m Run

 

CORE: 

40 Supermans with a Twist