WODs

1 December 2014

KNOCK OUT YOUR CHRISTMAS SHOPPING AT CFL/CFK THIS WEEK:  

Monday, 1 December:  

Our Cyber Monday CFL/CFK Special ends Monday.  Purchase a $100 Gift Card, redeemable for one month of unlimited monthly CrossFit + Group Foundations ($300 Value).  This offer can be purchased as a gift for new members to CFL and CFK only and excludes private foundations.   What better way to show someone you care than giving the gift of fitness!  Gift Cards can be purchased in person or via phone at 703-408-7887.

Tuesday, 2 December: 

Join us at CFK on Tuesday evening when our very own Alice McGuin and Shannon Quante will be hosting a joint Stella and Dot Jewelry and Rodan and Fields Skin Care Trunk Show.  They will be setting up tables during the evening classes, starting at 4:30 p.m. and staying through the evening classes.  So be sure to stop by and check out their products before or after you arrive at the gym.  Its a great way to knock out the remainder of your Christmas list with some fabulous jewelry and facial products for your loved ones!

 

STRENGTH: 

Clean Pulls

3 x 3 (Rx:  85-90%; A:  100-110%)

Clean and Jerk

2/2/1/1 @ 70/75/80/85%

 

WOD: 

AMRAP:  12 Minutes

  • 500m Row
  • 3 Rope Climbs (S:  2 Rope Walks for each Rope Climb)
  • 20 Box Jumps (24/20)
  • 20 Burpees

Remaining Time:

Max Hang Cleans (A:  135/95; Rx: 115/75; S: 95/65)

Score is total # of Hang Cleans

 

CORE:

3 Minute Boat Pose Hold (S:  Knee Bend)

 

MATERNITY LEAVE:  

Baby Kiwi’s due date was 26 November, but looks like she has decided to camp out for a bit.   I am scheduled for an induction on Wednesday, 3 December, but she could decide to arrive at any time between now and then.  I am planning on  taking approximately 2 weeks of maternity leave and during that period Ruben and the other coaches will be covering classes while I am away.  We are working to do everything we can to maintain our current class times and not disrupt the schedule. However since we do not yet know her exact arrival date, I would ask that you please begin to monitor the website and/or our Facebook pages for any unexpected class cancellations or updates in the event she arrives earlier or later than expected (especially for the a.m. classes when we might not have enough time to find coverage).   During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays effective upon the start of maternity leave.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.

30 November 2014

SUNDAY FREE INTRO CLASS 

  • CrossFit Kingstowne:  12:00 p.m. to 1:00 p.m.
  • CrossFit Liberation:  No classes

 

MATERNITY LEAVE:  

Baby Kiwi’s due date was 26 November, but looks like she has decided to camp out for a bit.   I am scheduled for an induction on Wednesday, 3 December, but she could decide to arrive at any time between now and then.  I am planning on  taking approximately 2 weeks of maternity leave and during that period Ruben and the other coaches will be covering classes while I am away.  We are working to do everything we can to maintain our current class times and not disrupt the schedule. However since we do not yet know her exact arrival date, I would ask that you please begin to monitor the website and/or our Facebook pages for any unexpected class cancellations or updates in the event she arrives earlier or later than expected (especially for the a.m. classes when we might not have enough time to find coverage).   During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays effective upon the start of maternity leave.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.

29 November 2014

FREE INTRO CLASSES: 

  • CrossFit Kingstowne:  11:30 a.m. to 12:30 p.m.
  • CrossFit Liberation:  12:00 p.m. to 1:00 p.m.

 

WARRIOR PROGRAM (0900 @ CFK Only):

“100s” 2011 Regionals WOD

  • 100 Pull Ups
  • 100 KB Swings
  • 100 DUs
  • 100 OH Squats (95/65)

Time Cap:  25 Minutes

 

WOD (0930 @ CFL; 1030 @ CFK): 

STRENGTH:

Front Squat 3 x 3 @ 75%

 

WOD: 

TURKEY TABATA

  • Front Squat (A: 135/95; Rx: 95/65)
  • KB Swings (53/35)
  • Push Ups
  • Lunges

 

CORE:

Ring Push Ups (A: 45; Rx: 30; S: 20)

 

MATERNITY LEAVE:  

Baby Kiwi’s due date was 26 November, but looks like she has decided to camp out for a bit.   I am scheduled for an induction on Wednesday, 3 December, but she could decide to arrive at any time between now and then.  I am planning on  taking approximately 2 weeks of maternity leave and during that period Ruben and the other coaches will be covering classes while I am away.  We are working to do everything we can to maintain our current class times and not disrupt the schedule. However since we do not yet know her exact arrival date, I would ask that you please begin to monitor the website and/or our Facebook pages for any unexpected class cancellations or updates in the event she arrives earlier or later than expected (especially for the a.m. classes when we might not have enough time to find coverage).   During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays effective upon the start of maternity leave.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.

28 November 2014

THANKSGIVING HOLIDAY SCHEDULE: 

Friday, 28 November, 2014:

  • CrossFit Kingstowne:  Open Gym (10:00 a.m. to 12:00 p.m.)
  • CrossFit Liberation:  WOD (10:30 a.m. to 11:30 a.m.)

 

MATERNITY LEAVE:  

Baby Kiwi’s due date was 26 November, but looks like she has decided to camp out for a bit.   I am scheduled for an induction on Wednesday, 3 December, but she could decide to arrive at any time between now and then.  I am planning on  taking approximately 2 weeks of maternity leave and during that period Ruben and the other coaches will be covering classes while I am away.  We are working to do everything we can to maintain our current class times and not disrupt the schedule. However since we do not yet know her exact arrival date, I would ask that you please begin to monitor the website and/or our Facebook pages for any unexpected class cancellations or updates in the event she arrives earlier or later than expected (especially for the a.m. classes when we might not have enough time to find coverage).   During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays effective upon the start of maternity leave.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.

27 November 2014

Happy Thanksgiving to all of our CFL/CFK Family.  Wishing you all a warm, safe, and blessed holiday with your friends and family!

 

THANKSGIVING SCHEDULE: 

Thursday, 27 November, 2014:

  • CrossFit Kingstowne:  Open Gym  (9:00 a.m. to 11:00 a.m.)
  • CrossFit Liberation:  Closed

Friday, 28 November, 2014:

  • CrossFit Kingstowne:  Open Gym (10:00 a.m. to 12:00 p.m.)
  • CrossFit Liberation:  WOD (10:30 a.m. to 11:30 a.m.)

 

MATERNITY LEAVE:  

Baby Kiwi’s due date is quickly drawing near.  She is technically scheduled to arrive on 26 November, however she could decide to arrive at any time.  I will be taking approximately 2 weeks of maternity leave and during that period Ruben and the other coaches will be covering classes while I am away.  We are working to do everything we can to maintain our current class times and not disrupt the schedule. However since we do not yet know her exact arrival date, I would ask that you please begin to monitor the website and/or our Facebook pages for any unexpected class cancellations or updates in the event she arrives earlier or later than expected (especially for the a.m. classes when we might not have enough time to find coverage).   During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays only effective upon the start of maternity leave.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.

26 November 2014

THANKSGIVING SCHEDULE: 

Wednesday, 26 November, 2014:

  • CrossFit Liberation:  WOD (5:00 a.m., 6:00 a.m., 10:30 a.m., and 5:00 p.m.)
  • CrossFit Kingstowne: WOD (6:00 a.m., 7:00 a.m., 9:00 a.m., 4:30 p.m., 5:30 p.m., 6:30 p.m.)

Thursday, 27 November, 2014:

  • CrossFit Kingstowne:  Open Gym  (9:00 a.m. to 11:00 a.m.)
  • CrossFit Liberation:  Closed

Friday, 28 November, 2014:

  • CrossFit Kingstowne:  Open Gym (10:00 a.m. to 12:00 p.m.)
  • CrossFit Liberation:  WOD (10:30 a.m. to 11:30 a.m.)

 

STRENGTH: 

EMOTM:  10 Minutes

Even:  4 Cleans

Odd:  4 Jerks

@80% of C&J 1RM

 

WOD:

AMRAP:  15 Minutes

  • 250m Row
  • 15 SDHP
  • 5 Push Press

(A: 115/75; Rx: 95/65; S:  75/55)

 

CORE:

1/2 Squat Front Rack BB Holds

5 x 20 seconds

 

 

MATERNITY LEAVE:  

Baby Kiwi’s due date is quickly drawing near.  She is technically scheduled to arrive on 26 November, however she could decide to arrive at any time.  I will be taking approximately 2 weeks of maternity leave and during that period Ruben and the other coaches will be covering classes while I am away.  We are working to do everything we can to maintain our current class times and not disrupt the schedule. However since we do not yet know her exact arrival date, I would ask that you please begin to monitor the website and/or our Facebook pages for any unexpected class cancellations or updates in the event she arrives earlier than expected (especially for the a.m. classes when we might not have enough time to find coverage).   During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays only effective upon the start of maternity leave.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.

25 November 2014

THANKSGIVING SCHEDULE: 

Wednesday, 26 November, 2014:

  • CrossFit Liberation:  WOD (5:00 a.m., 6:00 a.m., 10:30 a.m., and 5:00 p.m.)

Thursday, 27 November, 2014:

  • CrossFit Kingstowne:  Open Gym  (9:00 a.m. to 11:00 a.m.)
  • CrossFit Liberation:  Closed

Friday, 28 November, 2014:

  • CrossFit Kingstowne:  Open Gym (10:00 a.m. to 12:00 p.m.)
  • CrossFit Liberation:  WOD (10:30 a.m. to 11:30 a.m.)

 

SKILL/MOBILITY:

Athletes Choice:  Post WOD – Pick a Skill and Work On It!

Mobility:

  • Couch Mobilization
  • Reverse Ballerina

 

WOD:

AMRAP:  5 Minutes

  • 5 Ring Dips
  • 10 Jumping Lunges

Rest 1 Minute

AMRAP:  5 Minutes

  • 3 TTB
  • 6 Push Ups
  • 9 Four-Count Flutter Kicks

Rest 2 Minutes

AMRAP:  5 Minutes

Max Wall Balls (20/14)

 

CORE:

40 Plank Up/Downs

 

 

 

MATERNITY LEAVE:  

Baby Kiwi’s due date is quickly drawing near.  She is technically scheduled to arrive on 26 November, however she could decide to arrive at any time.  I will be taking approximately 2 weeks of maternity leave and during that period Ruben and the other coaches will be covering classes while I am away.  We are working to do everything we can to maintain our current class times and not disrupt the schedule. However since we do not yet know her exact arrival date, I would ask that you please begin to monitor the website and/or our Facebook pages for any unexpected class cancellations or updates in the event she arrives earlier than expected (especially for the a.m. classes when we might not have enough time to find coverage).   During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays only.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.

24 November 2014

THANKSGIVING SCHEDULE: 

Wednesday, 26 November, 2014:

  • CrossFit Liberation:  WOD (5:00 a.m., 6:00 a.m., 10:30 a.m., and 5:00 p.m.)

Thursday, 27 November, 2014:

  • CrossFit Kingstowne:  Open Gym  (9:00 a.m. to 11:00 a.m.)
  • CrossFit Liberation:  Closed

Friday, 28 November, 2014:

  • CrossFit Kingstowne:  Open Gym (10:00 a.m. to 12:00 p.m.)
  • CrossFit Liberation:  WOD (10:30 a.m. to 11:30 a.m.)

 

STRENGTH:

Clean and Jerk

2 x 1 @ 80%

3 x 1 @ 85%

 

WOD: 

  • 15 Snatch  (Rx: 95/65; S: 75/55)
  • 100 DUs
  • 10 Snatch (Rx: 115/75; S: 95/65)
  • 75 DUs
  • 5 Snatch (Rx: 135/95; S: 115/75)
  • 50 DUs

 

CORE: 

50 V-Ups (A:  Medicine Ball 20/14)

 

MATERNITY LEAVE:  

Baby Kiwi’s due date is quickly drawing near.  She is technically scheduled to arrive on 26 November, however she could decide to arrive at any time.  I will be taking approximately 2 weeks of maternity leave and during that period Ruben and the other coaches will be covering classes while I am away.  We are working to do everything we can to maintain our current class times and not disrupt the schedule. However since we do not yet know her exact arrival date, I would ask that you please begin to monitor the website and/or our Facebook pages for any unexpected class cancellations or updates in the event she arrives earlier than expected (especially for the a.m. classes when we might not have enough time to find coverage).   During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays only.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.

 

23 November 2014

 

CrossFit Kingstowne:  

Open Gym:  10:00 a.m. to 12:00 p.m.

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

 

MATERNITY LEAVE:  

Baby Kiwi’s due date is quickly drawing near.  She is technically scheduled to arrive on 26 November, however she could decide to arrive at any time.  I will be taking approximately 2 weeks of maternity leave and during that period Ruben and the other coaches will be covering classes while I am away.  We are working to do everything we can to maintain our current class times and not disrupt the schedule. However since we do not yet know her exact arrival date, I would ask that you please begin to monitor the website and/or our Facebook pages for any unexpected class cancellations or updates in the event she arrives earlier than expected (especially for the a.m. classes when we might not have enough time to find coverage).   During the two weeks I am away, please note that we will be temporarily suspending the 10:30 a.m. class and the 7:30 p.m. class at CrossFit Liberation on Tuesdays and Thursdays only.  This will only be for two weeks and then we will return to the full schedule.   I really appreciate everyone’s understanding and support.  I also want to send out a huge thank you to the Coaches who will be helping out during this time.  I couldn’t do this without them!  I feel truly blessed to have such an amazing family of coaches.  If you have any questions about the schedule, please do not hesitate to contact me via email.

 

22 November 2014

SATURDAY FREE INTRO CLASS SCHEDULE:  

CrossFit Kingstowne:  11:30 a.m.

CrossFit Liberation:  12:00 p.m.

 

WARRIOR WOD (0900 @ CFK Only):  

PART A:

“Clean Up Your Jerk”

20 Minutes to Establish Heaviest Jerk + Clean

* Bar starts in rack, complete jerk, drop bar, must clean bar back up and re-rack.

 

PART B:

“Team Nate” 

AMRAP:  20 Minutes (2 Person Team)

  • 2 Muscle Ups (S1:  Bar Muscle Ups;  S2:  3 C2B + 3 Ring Dips for each MU)
  • 4 HSPU
  • 8 KB Swings (70/53)

One person working at a time.  Non-working person must maintain KB off the ground.  Switch as needed.

 

 WOD (0930 @ CFL; 1030 @ CFK): 

“Partner WOD”

Part 1:  AMRAP:  5 Minutes

  • 100m Farmers Carry (45/25)
  • Max Push Press (Rx:  115/75; S:  95/65)

* Rest 3 Minutes

 

Part 2:  AMRAP:  5 Minutes

  • 15 Calorie Row
  • Max Hang Cleans (Rx:  115/75; S:  95/65)

* Rest 3 Minutes

 

Part 3:  AMRAP: 5 Minutes

  • 200m Run
  • MB Wall Ball Sit Ups (20/14)

 

Within each 5 minute segment Partner 1 Completes Carry, Row, or Run while Parter 2 completes max reps of other movements.  Partners Switch upon return from Carry, Row, or Run.  Continue through full 5 Minutes.  Score is max reps for each Part.

 

CORE:  

Partner Assisted Weighted Plank Holds (45/25):  2 Minutes