WODs

11 July 2014

STRENGTH: 

Deadlift

5/3/1/1+ @ 75/85/95/95%

 

WOD: 

EMOTM:  10 Minutes

  • 4 DB Squat Cleans (A:  5; S: 3) (A:  65-60/45; Rx:  45/25)
  • 20 Mountain Climbers

 

CORE:  

50 DB Side Crunches (45/25)

 

 

10 July 2014

 

SKILL:

Ring Dip Progressions

(Rings/Matador/Weighted/Bands)

 

WOD: 

5 RFT (S: 4 RFT):

  • Run 200m
  • 12 Wall Balls (20/14)
  • 12 Ring Dips
  • 12 Push Ups

CORE:  

Max Effort Cage Hang x 2

 

9 July 2014

STRENGTH: 

Back Squat

5/3/1/1/+ @ 75/85/95/95%

 

WOD: 

AMRAP:  12 Minutes

  • 3 SDHP (A: 115/75; Rx: 95/65; S:  75/55)
  • 5 TTB
  • 7 KB Swings (53/35)
  • 10 Jumping Lunges

 

CORE:  

25 BB Roll Outs

 

 

 

 

 

8 July 2014

SKILL:  

Double Unders

 

WOD: 

With a constant running clock:

AMRAP 5 Minutes: Max Rep Power Snatch (75/55)

AMRAP 4 Minutes:  Max Rep Air Squats

AMRAP 3 Minutes:  Max Rep Hang Cleans (75/55)

AMRAP 2 Minutes:  Max Rep Burpees

AMRAP 1 Minute:  Max Rep Double Unders 

 

 

CORE: 

One Arm HS Holds and V-Ups

 

 

 

 

7 July 2014

 

STRENGTH: 

Press

5/3/1/1+ @ 75/85/95/95%

 

WOD: 

21-15-9

  • Front Squats
  • Deadlift
  • Sit Ups

(A:  155/105; Rx: 135/95; S1: 115/75; S2: 95/65)

 

CORE:

50 Strict KTE (S: 30)

 

 

 

 

6 July 2014

 

CrossFit Kingstowne: 

Open Gym:  10 a.m. to 12 p.m.

Free Intro Class:  12 p.m. and 1 p.m.

 

CrossFit Liberation: 

Open Gym:  10 a.m. to 11 a.m.

Free Intro Class:  11 a.m. to 12 p.m.

 

 

5 July 2014

 

WARRIOR (0900 @ CFK Only):

In Teams of 2 Complete:

 

  • 40 Front Squats (185/125)
  • 15 Rope Climbs
  • 30 Front Squats
  • 12 Rope Climbs
  • 20 Front Squats
  • 9 Rope Climbs
  • 10 Front Squats
  • 6 Rope Climbs
  • Row 2000m

Only 1 member of team working at a time.

 

WOD (0930 @ CFL; 1030 @ CFK): 

AMRAP: 15 Minutes

  • 7 Power Cleans
  • 7 Push Press
  • 7 Back Squats

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

 

CORE: 

60 Grasshoppers

 

 

 

 

 

 

 

 

4 July 2014

 

HAPPY INDEPENDENCE DAY! 

Due to the holiday, we will only have one class tomorrow at CrossFit Kingstowne starting at 10 a.m.  Its an annual tradition to run our gym WOD “The Liberator”, so we hope all of our CFL and CFK family who are in town for the holiday can join us tomorrow!   Its a fun one…and don’t worry, we can scale as necessary.  

Wishing everyone a safe and happy 4th of July! 

 

“The Liberator”

  • 15 Clean & Jerks (C&J) (A: 155/105; Rx: 135/95; S: 115/75; S2: 95/65)
  • 1 Rope Climb (S:  2 Rope Walks)
  • Run 400m
  • 12 C&J
  • 15 Pull Ups
  • 500m Row
  • 9 C&J
  • 25 Push Ups
  • 25 V-Ups
  • 6 C&J
  • 30 Jumping Lunges
  • 50 DUs (150 Singles or 100 Jumping Jacks)
  •  3 C&J
  • 20 Wall Balls (A: 30/20; Rx: 20/14)
  • 400m Sandbag Run (S:  Med Ball)

 

 

 

 

3 July 2014

 

STRENGTH: 

Deadlift:

3/3/3/3+ @ 70/80/90/90%

 

WOD: 

50-40-30-20-10

  • KB Swings (53/35)
  • Double Unders

 

CORE:

Tabata:  V-Ups

 

 

2 July 2014

 

Bring a Friend Day!

Reminder – Today (Wednesday) you are invited to bring any friends or family with you to WOD.  You are welcome to bring your guests to any of our scheduled classes at both CrossFit Liberation and/or CrossFit Kingstowne.  Its a great opportunity to introduce your friends and family to CrossFit!  And Don’t worry we will scale as necessary.

 

WOD: 

2-4-6-8-10-12-14-16-18-20

Burpees

20-18-16-14-12-10-8-6-4-2

Wall Balls (20/14)

 

CORE: 

Plank Hold:  3 Minutes