WODs

6 May 2015

STRENGTH: 

Deadlift

1-1-1-1-1-1 @ 65-70-75-80-85-90%

 

WOD: 

Helen

3 RFT:

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

 

CORE: 

50 Two-Count Plank Mountain Climbers

 

 

LADIES WOD’in and WINE’in EVENT: 

Ladies Mark Your Calendars!  On Friday, 15 May at 6:30 p.m. we will kick off our first CFK WOD and WINE Event.   We will do a ladies only workout at 6:30 p.m. and then uncork some wine and hang out.  We will provide some wine, but you are also welcome to BYO-Wine and feel free to bring a friend or family member to join you.    Looking forward to a fun event!  If you are interested in attending, please add your name to the list just so we can get a good idea of the number of attendees.   WOD AND WINE ATTENDEE LIST.

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

5 May 2015

ITS BRING A FRIEND DAY!:

We are hosting another “Bring a Friend” Day at CF Kingstowne today (Tuesday, 5 May).  We welcome you to bring in a friend or family member(s) to join you for a workout during any of our regularly scheduled classes today.  Its a great way to introduce your friends and family to CrossFit!

 

SKILL/STRENGTH:

Pull Up Strength Cycle (Week 2/Day 1)

Baseline + 3

 

WOD: 

“Bring a Friend Day”

45 Seconds Max Calorie Row/Rest 15 Seconds

45 Seconds Air Squats/Rest 15 Seconds

45 Seconds Sit Ups/Rest 15 Seconds

45 Seconds Box Jumps/Rest 15 Seconds

45 Seconds Wall Balls (20/14)/Rest 15 Seconds

** Repeat 4 Total Cycles

 

CORE:  

2 Minute Boat Pose Hold

 

LADIES WOD’in and WINE’in EVENT: 

Ladies Mark Your Calendars!  On Friday, 15 May at 6:30 p.m. we will kick off our first CFK WOD and WINE Event.   We will do a ladies only workout at 6:30 p.m. and then uncork some wine and hang out.  We will provide some wine, but you are also welcome to BYO-Wine and feel free to bring a friend or family member to join you.    Looking forward to a fun event!  If you are interested in attending, please add your name to the list just so we can get a good idea of the number of attendees.   WOD AND WINE ATTENDEE LIST.

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

4 May 2015

REMINDERS:

 

Monday, 4 May @ 7:30 p.m.:  Dr. Ogilvie will be joining our nutrition challengers  for a nutrition discussion.

Tuesday, 5 May:  Its “Bring a Friend Day” on Tuesday!  Please bring a friend or a family member(s) to join you for a workout during any of our classes on Tuesday.

 

 

STRENGTH: 

Front Squat 3 x 5 @ 65-70%

 

WOD: 

5 RFT:

  • 6 Snatch (A:  155/105; Rx: 135/95; S: 115/75)
  • 12 Burpees Over Bar

 

CORE: 

100 Ab Mat Sit Ups

 

BRING A FRIEND DAY IS TOMORROW:

We will be hosting another “Bring a Friend” Day at CF Kingstowne.  On Tuesday, 5 May we welcome you to bring in a friend or family member(s) to join you for a workout during any of our regularly scheduled class that day.  Its a great way to introduce your friends and family to CrossFit!

LADIES WOD’in and WINE’in EVENT:

Ladies Mark Your Calendars!  On Friday, 15 May at 6:30 p.m. we will kick off our first CFK WOD and WINE Event.   We will do a ladies only workout at 6:30 p.m. and then uncork some wine and hang out.  We will provide some wine, but you are also welcome to BYO-Wine and feel free to bring a friend or family member to join you.    Looking forward to a fun event!  If you are interested in attending, please add your name to the list just so we can get a good idea of the number of attendees.   WOD AND WINE ATTENDEE LIST.

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

3 May 2015

SUNDAY SCHEDULE: 

Heavy Lifters Club:  8:30 a.m. to 10:00 a.m.

Open Gym:  10:00 a.m. to 12:00 p.m.

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

 

“ATOM” (5/3/1978)

  • 15 Man Makers (45/25)
  • 30 TTB
  • 45 Explosive Push Ups
  • 60 BB Lunges
  • 75 Sit Ups
  • 90 Box Jumps (24/20)
  • 105 D/Us

 

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

2 May 2015

FREE INTRO CLASS @ 12:30 p.m. 

 

WARRIOR (@ 9:00 a.m.):  

A.  20 Minute Running Clock Complete:

15-12-9

“Gwen”

Clean and Jerk

** Individual chooses weight.  All sets should be done UB at selected weight.  Rest as needed between sets.

B.  

AMRAP:  7 minutes

  • 7 Deadlifts (315/205)
  • 60′ Sprint
  • 14 Pistols
  • 21 DUs
  • 60′ Sprint 

WOD (@ 10:30 and 11:30 a.m.):

SKILL/STRENGTH: 

Hang Power Snatch

3 x 6 (3 High Hang – 3 Low Hang) @ 70-80%

 

WOD: 

  • Station 1:  1 Minute Max Squat Thrusts
  • Station 2:  1 Minute Max Push Press (75/55)
  • Station 3:  1 Minute Max SDHP (75/55)
  • Station 4:  1 Minute Max Sit Ups

Rest 2 Minutes

Repeat 1 More Round

Score is total # Reps

 

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

1 May 2015

SKILL/STRENGTH: 

Pull Up Gymnastic Strength Cycle (Week 1; Day 3)

Baseline + 2

 

WOD: 

EMOTM:  21 Minutes

  • Minute 1:  10 Calorie Row (A: 12 Calories)
  • Minute 2:  10 Russian KB Swings (A: 70/53; Rx: 53/35)
  • Minute 3:  8 Pistols (S1:  10 Goblet Squats)

Repeat Total 7 Cycles

 

CORE:

60 Grasshoppers

 

 

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

30 April 2015

SKILL/STRENGTH: 

OH Squat

5 x 3 @ 80-90%

 

 

WOD: 

15-12-9

  • Cleans (Rx: 155/105)
  • Box Jumps (24/20)

Rest 3 Minutes

15-12-9

  • Cleans
  • Box Jumps

 

CORE:

30 Shoot Thrus

 

 

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

 

HEAVY LIFTERS CLUB REGISTRATION:

Our next Heavy Lifters Olympic Lifting 6-week cycle begins on Sunday, 26 April and runs through 3 June.  To register for the next cycle please follow the links below.  You have three options to include the twice per week 6-week cycle (Sundays at 8:30 a.m. to 10 a.m. and Wednesdays at 7:30 p.m. to 8:30 p.m. for $120), and one day per week track on either Sundays or Wednesdays for six weeks ($60).

HLC 2 x per week

HLC 1 x per week Wednesdays

HLC 1 x per week Sundays 

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

 

 

29 April 2015

SKILL/STRENGTH: 

Pull Up Strength Cycle Week 1; Day 2

Baseline + 2

** Shoulder Mobility prior to completing pull up cycle

 

 

WOD: 

“Jamie B.” 

Cash In:  40 Wall Balls (20/14 – Jamie gets the 30)

10, 9, 8, 7, 6…1:  Power Snatch (A: 115/75; Rx: 95/65; S: 75/55)

1, 2, 3, 4, 5…10:  TTB

* Complete 20 Dus between each round

Cash Out:  400m Run with Wall Ball

Jamie B. is turning 40 today!  Happy Birthday Jamie!

 

CORE:

40 Partner MB Sit Ups

 

 

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

 

HEAVY LIFTERS CLUB REGISTRATION:

Our next Heavy Lifters Olympic Lifting 6-week cycle begins on Sunday, 26 April and runs through 3 June.  To register for the next cycle please follow the links below.  You have three options to include the twice per week 6-week cycle (Sundays at 8:30 a.m. to 10 a.m. and Wednesdays at 7:30 p.m. to 8:30 p.m. for $120), and one day per week track on either Sundays or Wednesdays for six weeks ($60).

HLC 2 x per week

HLC 1 x per week Wednesdays

HLC 1 x per week Sundays 

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will be accepting entries through Sunday, 26 April.  After the deadline, we will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

 

 

28 April 2015

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

 

HEAVY LIFTERS CLUB REGISTRATION:

Our next Heavy Lifters Olympic Lifting 6-week cycle begins on Sunday, 26 April and runs through 3 June.  To register for the next cycle please follow the links below.  You have three options to include the twice per week 6-week cycle (Sundays at 8:30 a.m. to 10 a.m. and Wednesdays at 7:30 p.m. to 8:30 p.m. for $120), and one day per week track on either Sundays or Wednesdays for six weeks ($60).

HLC 2 x per week

HLC 1 x per week Wednesdays

HLC 1 x per week Sundays 

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will be accepting entries through Sunday, 26 April.  After the deadline, we will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

 

SKILL/STRENGTH: 

Snatch Grip Deadlift 5 x 5 @ 110% of Snatch 1 RM

 

 

WOD: 

AMRAP: 15 Minutes

  • 20 BB Lunges (A: 135/95; Rx: 115/75; S: 95/65)
  • 400m Run

 

CORE:

45 sec.:  Bicycles; Rest 15 sec.

45 sec.:  Hip Leg Extensions; Rest 15 sec.

45 sec.:  1 Arm Side Plank Hold; Rest 15 sec.

Repeat

 

 

 

 

27 April 2015

WE WANT TO HEAR FROM YOU: 

CrossFit Kingstowne has grown because of our amazing and loyal members.  We are absolutely blessed to have the opportunity to work with each of you, and in many ways you have all become like family.   If you are loving your time with us at CFK, we would love to hear from you. Please follow the link below and write a brief review of your experience for our new website, and help us spread the word about our amazing community!  CFK REVIEWS AND TESTIMONIALS.

 

HEAVY LIFTERS CLUB REGISTRATION:

Our next Heavy Lifters Olympic Lifting 6-week cycle begins on Sunday, 26 April and runs through 3 June.  To register for the next cycle please follow the links below.  You have three options to include the twice per week 6-week cycle (Sundays at 8:30 a.m. to 10 a.m. and Wednesdays at 7:30 p.m. to 8:30 p.m. for $120), and one day per week track on either Sundays or Wednesdays for six weeks ($60).

HLC 2 x per week

HLC 1 x per week Wednesdays

HLC 1 x per week Sundays 

 

LAST CALL FOR T-SHIRT CONTEST:  

We want your help in coming up with a new slogan or #hashtag.  Anything goes!  It can be a funny or inspirational hashtag or slogan, and it doesnt necessarily have to tie in to the lion logo.  We will be accepting entries through Sunday, 26 April.  After the deadline, we will review all the entries and select the one we like best and run it as our new spring t-shirt design.  However, we won’t reveal the winner until we get the shirts designed.  The individual who comes up with our new slogan/hashtag will receive a free t-shirt or tank in the next t-shirt order and 50% off their next month of membership!   To submit your entry follow the link below to our Google Docs Form.  Please be sure to include your name with your entry so we know who to present the award.

CFK T-Shirt Contest

 

SKILL/STRENGTH: 

Pull Up Strength Cycle Week 1- Day 1

Baseline + 2

 

WOD: 

18-15-12-9-6-3

DB Burpee Deadlifts (A: 65/45; Rx: 45/25)

DB Push Press

 

CORE:

40 Hollow Rocks to Supermans