WODs

10 January 2015

COLD WAR 4 INFORMATION:

We are still in need of Judges and Volunteers for Cold War 4 on Saturday, 17 January.  If you can help that day, even for a few hours, please register via eventbrite with the link below.  All Judges/Volunteers will receive an event t-shirt, as well as food and some swag/discounts from our sponsors.  We also need help with set up on Friday between 11 a.m. and 6 p.m. if you are available.  Please PM me at info@crossfitliberation.com if you can help with set up or have any questions.  We will be holding information sessions for all Judges and Volunteers on the following dates/times.  Judge and Volunteer Registration. 

 

COLD WAR JUDGES MEETING:  Monday, 12 January at 7:30 p.m.

COLD WAR VOLUNTEER MEETING:  Wednesday, 14 January at 7:30 p.m.

CLASS SCHEDULE:  Due to our Cold War 4 Event on Saturday, 17 January, 2015 all classes at CFL/CFK will be canceled on Friday, 16 January through Sunday, 18 January to allow for event set up and breakdown.

 

SATURDAY FREE INTRO CLASS:

CrossFit Kingstowne:  11:30 a.m.

CrossFit Liberation:  12:00 p.m.

 

 

WARRIOR (0900 @ CFK Only):

Part A:  20 Minutes to Establish Heavy Squat Clean + Front Squat

 

Part B:

Partner WOD:

  • 50 Cal Row
  • 50 GHD Sit Ups
  • 50 Wall Balls
  • 50 Box Jump Up and Overs

Rest 5 Minutes

  • 50 Box Jump Up and Overs
  • 50 Wall Balls
  • 50 GHD Sit Ups
  • 50 Cal Row

 

Part C:

EMOTM:  5 Minutes

3 Strict Weighted Pull Ups (DB or MB)

 

 

WOD (0930 @ CFL; 1030 @ CFK): 

PARTNER WOD

Part 1:

10 Rounds (Scaled Teams:  6 Rounds)

  • 10 SDHP (Rx:  95/65; S:  75/55)
  • 10 Box Jumps (24/20)

 

Part 2:

10 Rounds (Scaled 6 Rounds)

  • 10 OH Squats (Rx: 95/65; S: 75/55)
  • 30 Double Unders (90 Singles)

1 Partner Per Round (Alternate Rounds); Each partner completes 5 Rounds.

 

CORE:  

30 Supermans

 

 

 

 

9 January 2015

COLD WAR 4 INFORMATION:

We are still in need of Judges and Volunteers for Cold War 4 on Saturday, 17 January.  If you can help that day, even for a few hours, please register via eventbrite with the link below.  All Judges/Volunteers will receive an event t-shirt, as well as food and some swag/discounts from our sponsors.  We also need help with set up on Friday between 11 a.m. and 6 p.m. if you are available.  Please PM me at info@crossfitliberation.com if you can help with set up or have any questions.  We will be holding information sessions for all Judges and Volunteers on the following dates/times.  Judge and Volunteer Registration. 

 

COLD WAR JUDGES MEETING:  Monday, 12 January at 7:30 p.m.

COLD WAR VOLUNTEER MEETING:  Wednesday, 14 January at 7:30 p.m.

CLASS SCHEDULE:  Due to our Cold War 4 Event on Saturday, 17 January, 2015 all classes at CFL/CFK will be canceled on Friday, 16 January through Sunday, 18 January to allow for event set up and breakdown.

 

STRENGTH: 

Back Squat 3 x 5

Floor Press 3 x 5

Deadlift 1 x 5

 

 

WOD: 

Tabata

  • Squat Thrusts
  • Russian KB Swings (53/35)

 

CORE: 

30 BB Landmine Twists (25/15)

 

 

 

8 January 2015

COLD WAR 4 INFORMATION:

We are still in need of Judges and Volunteers for Cold War 4 on Saturday, 17 January.  If you can help that day, even for a few hours, please register via eventbrite with the link below.  All Judges/Volunteers will receive an event t-shirt, as well as food and some swag/discounts from our sponsors.  We also need help with set up on Friday between 11 a.m. and 6 p.m. if you are available.  Please PM me at info@crossfitliberation.com if you can help with set up or have any questions.  We will be holding information sessions for all Judges and Volunteers on the following dates/times.  Judge and Volunteer Registration. 

 

COLD WAR JUDGES MEETING:  Monday, 12 January at 7:30 p.m.

COLD WAR VOLUNTEER MEETING:  Wednesday, 14 January at 7:30 p.m.

CLASS SCHEDULE:  Due to our Cold War 4 Event on Saturday, 17 January, 2015 all classes at CFL/CFK will be canceled on Friday, 16 January through Sunday, 18 January to allow for event set up and breakdown.

 

WOD:

3-6-9-15-21-15-9-6-3

  • Wall Balls (20/14)
  • Ring Push Ups
  • TTB

 

CORE: 

40 MB Wood Choppers (20/14)

 

 

 

7 January 2015

 

COLD WAR 4 INFORMATION:

We are still in need of Judges and Volunteers for Cold War 4 on Saturday, 17 January.  If you can help that day, even for a few hours, please register via eventbrite with the link below.  All Judges/Volunteers will receive an event t-shirt, as well as food and some swag/discounts from our sponsors.  We also need help with set up on Friday between 11 a.m. and 6 p.m. if you are available.  Please PM me at info@crossfitliberation.com if you can help with set up or have any questions.  We will be holding information sessions for all Judges and Volunteers on the following dates/times.  Judge and Volunteer Registration. 

 

COLD WAR JUDGES MEETING:  Monday, 12 January at 7:30 p.m.

COLD WAR VOLUNTEER MEETING:  Wednesday, 14 January at 7:30 p.m.

 

STRENGTH: 

  • Back Squat 3 x 5
  • Press 3 x 5
  • Power Clean 3 x 5

 

WOD: 

EMOTM:  8 Minutes

  • 8 KB Cleans (Alternating Arms) (53/35)
  • 12 Mountain Climbers

 

CORE:  

4 Minutes Ring Support Hold (Scaled: 2 Minutes)

6 January 2015

WEATHER AND CLASS SCHEDULE:  Please note, we have decided to cancel the 10:30 a.m. class as well as the Kids/Teens class at CFL today, due to the snow and road conditions.   The snow should clear by 1 pm and hopefully that will give them time to clear the roads.  All Evening adult classes should be ok as of now.

COLD WAR 4 INFORMATION:

We are still in need of Judges and Volunteers for Cold War 4 on Saturday, 17 January.  If you can help that day, even for a few hours, please register via eventbrite with the link below.  All Judges/Volunteers will receive an event t-shirt, as well as food and some swag/discounts from our sponsors.  We also need help with set up on Friday between 11 a.m. and 6 p.m. if you are available.  Please PM me at info@crossfitliberation.com if you can help with set up or have any questions.  We will be holding information sessions for all Judges and Volunteers on the following dates/times.  Judge and Volunteer Registration. 

 

COLD WAR JUDGES MEETING:  Monday, 12 January at 7:30 p.m.

COLD WAR VOLUNTEER MEETING:  Wednesday, 14 January at 7:30 p.m.

 

SCHEDULE: 

This is just a friendly reminder that our 7:30 p.m. class on Tuesday/Thursdays at CFL will remain canceled until after Cold War.  Class will resume on 20 January 2015.

 

 

SKILL:

Pistols

10 Minutes:  Work Progressions

 

WOD:

6 Pistols

30 DU

Then…

20-16-8-4

  • Hang Snatch
  • BB Lunge
  • Sit Ups

Then…

30 DUs

6 Pistols

(A:  115/85; Rx;  95/65; S: 75/55)

 

CORE:

30 Sec Side Plank (x3 Each Side)

A:  DB (25/15)

 

 

 

 

 

5 January 2015

STRENGTH: 

  • BACK SQUAT  3×5
  • FLOOR PRESS 3×5
  • DEADLIFT 1×5

Start @ 55-70% of known 1 RM (Each week we will add 5lbs to BS and FP, and 10lbs to DL).

 

WOD: 

2 MINS MAX REP AIR SQUAT

REST 1 MIN

2 MIN MAX REP KB SDHP (A: 70/53; Rx: 53/35)

REST 1 MIN

2 MIN MAX REP BURPEES

 

 

CORE:

50 PENDULLUMS

4 January 2015

 

CrossFit Kingstowne:  

Open Gym:  10 a.m. to 12 p.m.

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

 

CALLING ALL JUDGES AND VOLUNTEERS:  We are about 2 1/2 weeks out from our annual Cold War Mid-Atlantic Team Competition!  For newer members…this is one of the largest competitions in the Mid-Atlantic!   However, in order to make it a huge success, we need your help!  We are looking for judges and volunteers to help us the weekend of 17 January 2015.  We need volunteers to help us with everything from athlete registration, equipment set up and tear down, security, judging, scoring, etc.  Last year we had over 100 volunteers and judges – just to give you an idea of how many people we need to run an event of this size!  This year we are running short on volunteers and really could use some help from our CFL/CFK family or feel free to invite any of your CrossFit friends in the community.  If you are available to help out on either Friday (for set up) or Saturday for the actual event, please register via our eventbrite link below.  All of our volunteers and judges will receive a free t-shirt (and who doesn’t love a free t-shirt), some swag from some of our sponsors, as well as meals during the day on Saturday.   In order to ensure we have the right t-shirt sizes, though, we need you to register as soon as possible as we are placing our final shirt order in the next few days.  If you have any questions, please shoot me a message or give me a call!   Just to get you excited, here is a pic of the event t-shirt this year (special thanks to Minki K.).

 

JUDGE AND VOLUNTEER REGISTRATION CLICK HERE

 

3 January 2015

FREE INTRO CLASS:

CrossFit Kingstowne:  11:30 a.m.

CrossFit Liberation:  12:00 p.m.

 

WARRIOR (0900 @ CFK Only):

Cash In: 800m Ruck Run (75/45)

21-15-9

  • Squat Clean and Jerk (155/115)
  • GHD Sit Up

Cash Out:  800m Farmers Carry (A: 65/35; Rx:  45/25)

 

 

WOD (0930 @ CFL; 1030 @ CFK):

Partner WOD

AMRAP:  18 Minutes

P1:  Rows 500m

P2: Completes:

  • 2 Rope Climbs (S:  4 Rope Walks)
  • 10 Sandbag Squats (Sub Goblet Squats)

Partners Switch upon completion of every 500m

 

CORE: 

25 Reverse Burpees

 

 

CALLING ALL JUDGES AND VOLUNTEERS:  We are about 2 1/2 weeks out from our annual Cold War Mid-Atlantic Team Competition!  For newer members…this is one of the largest competitions in the Mid-Atlantic!   However, in order to make it a huge success, we need your help!  We are looking for judges and volunteers to help us the weekend of 17 January 2015.  We need volunteers to help us with everything from athlete registration, equipment set up and tear down, security, judging, scoring, etc.  Last year we had over 100 volunteers and judges – just to give you an idea of how many people we need to run an event of this size!  This year we are running short on volunteers and really could use some help from our CFL/CFK family or feel free to invite any of your CrossFit friends in the community.  If you are available to help out on either Friday (for set up) or Saturday for the actual event, please register via our eventbrite link below.  All of our volunteers and judges will receive a free t-shirt (and who doesn’t love a free t-shirt), some swag from some of our sponsors, as well as meals during the day on Saturday.   In order to ensure we have the right t-shirt sizes, though, we need you to register as soon as possible as we are placing our final shirt order in the next few days.  If you have any questions, please shoot me a message or give me a call!   Just to get you excited, here is a pic of the event t-shirt this year (special thanks to Minki K.).

 

JUDGE AND VOLUNTEER REGISTRATION CLICK HERE

 

CW4_FRONT_barbell-2

2 January 2015

WOD: 

8 Min AMRAP:

  • 8 C2B Pull ups (A:5 Bar Muscle Ups or 3 Ring MU)
  • 12 KB Russian Twists Rest

1 Min Rest

 

5 Min AMRAP:

  • 10 KB SDHP
  • 8 V Ups

 

 

CORE:
30 Toe Touch sit ups, 90 SECOND WALL SIT WITH MEDBALL HELD OVERHEAD

 

 

Happy New Year CFL/CFK!

This is just a reminder that we will be closed on New Year’s Day!  We hope everyone has a safe and happy New Year!  While you have the time tomorrow, please try and spend some time thinking about your personal health and fitness goals for 2015.  Think about where you would like to be in 3 months, 6 months, 9 months and by 2016 and set a timeline!  Even better, write it down! If you put in the work, the results will come.  Your goals can be anything from building measurable strength such as a new personal record in a lift, getting your first muscle up or pull up, participating in our CFL/CFK Performance Nutrition Challenge, competing in a local competition or just holding yourself accountable and attending the gym at least 4-5 times per week.

To help you get started, here are some great tips on setting your goals for the year and ensuring you achieve them from a Forbes article on Goal setting vs. Resolution making:

  • Be specific about your resolution. Make realistic, measurable goals, and write them down.
  • Set incremental goals and reward yourself when you achieve them.
  • Limit the number of resolutions you make.
  • Post your list in a visible place to serve as a reminder and to encourage yourself.
  • Enlist the support of your friends and family.
  • Limit your exposure to people likely to encourage resolution breaking. Surround yourself with good, supportive friends, not people who sabotage or belittle your efforts (aka…your CFL/CFK family).

 

CALLING ALL JUDGES AND VOLUNTEERS:  We are about 2 1/2 weeks out from our annual Cold War Mid-Atlantic Team Competition!  For newer members…this is one of the largest competitions in the Mid-Atlantic!   However, in order to make it a huge success, we need your help!  We are looking for judges and volunteers to help us the weekend of 17 January 2015.  We need volunteers to help us with everything from athlete registration, equipment set up and tear down, security, judging, scoring, etc.  Last year we had over 100 volunteers and judges – just to give you an idea of how many people we need to run an event of this size!  This year we are running short on volunteers and really could use some help from our CFL/CFK family or feel free to invite any of your CrossFit friends in the community.  If you are available to help out on either Friday (for set up) or Saturday for the actual event, please register via our eventbrite link below.  All of our volunteers and judges will receive a free t-shirt (and who doesn’t love a free t-shirt), some swag from some of our sponsors, as well as meals during the day on Saturday.   In order to ensure we have the right t-shirt sizes, though, we need you to register as soon as possible as we are placing our final shirt order in the next few days.  If you have any questions, please shoot me a message or give me a call!   Just to get you excited, here is a pic of the event t-shirt this year (special thanks to Minki K.).

 

JUDGE AND VOLUNTEER REGISTRATION CLICK HERE

 

CW4_FRONT_barbell-2

1 January 2015

Happy New Year CFL/CFK!

This is just a reminder that we will be closed on New Year’s Day!  We hope everyone has a safe and happy New Year!  While you have the time tomorrow, please try and spend some time thinking about your personal health and fitness goals for 2015.  Think about where you would like to be in 3 months, 6 months, 9 months and by 2016 and set a timeline!  Even better, write it down! If you put in the work, the results will come.  Your goals can be anything from building measurable strength such as a new personal record in a lift, getting your first muscle up or pull up, participating in our CFL/CFK Performance Nutrition Challenge, competing in a local competition or just holding yourself accountable and attending the gym at least 4-5 times per week.

To help you get started, here are some great tips on setting your goals for the year and ensuring you achieve them from a Forbes article on Goal setting vs. Resolution making:

  • Be specific about your resolution. Make realistic, measurable goals, and write them down.
  • Set incremental goals and reward yourself when you achieve them.
  • Limit the number of resolutions you make.
  • Post your list in a visible place to serve as a reminder and to encourage yourself.
  • Enlist the support of your friends and family.
  • Limit your exposure to people likely to encourage resolution breaking. Surround yourself with good, supportive friends, not people who sabotage or belittle your efforts (aka…your CFL/CFK family).

 

HOLIDAY SCHEDULE: 

Thursday, 1 January (New Year’s Day):  Closed

 

 

CALLING ALL JUDGES AND VOLUNTEERS:  We are about 2 1/2 weeks out from our annual Cold War Mid-Atlantic Team Competition!  For newer members…this is one of the largest competitions in the Mid-Atlantic!   However, in order to make it a huge success, we need your help!  We are looking for judges and volunteers to help us the weekend of 17 January 2015.  We need volunteers to help us with everything from athlete registration, equipment set up and tear down, security, judging, scoring, etc.  Last year we had over 100 volunteers and judges – just to give you an idea of how many people we need to run an event of this size!  This year we are running short on volunteers and really could use some help from our CFL/CFK family or feel free to invite any of your CrossFit friends in the community.  If you are available to help out on either Friday (for set up) or Saturday for the actual event, please register via our eventbrite link below.  All of our volunteers and judges will receive a free t-shirt (and who doesn’t love a free t-shirt), some swag from some of our sponsors, as well as meals during the day on Saturday.   In order to ensure we have the right t-shirt sizes, though, we need you to register as soon as possible as we are placing our final shirt order in the next few days.  If you have any questions, please shoot me a message or give me a call!   Just to get you excited, here is a pic of the event t-shirt this year (special thanks to Minki K.).

 

JUDGE AND VOLUNTEER REGISTRATION CLICK HERE

 

CW4_FRONT_barbell-2