WODs

25 March 2014

 

GYMNASTICS/SKILL:

Pull Up Progressions (Strict, Kipping, Butterfly, C2B)

EMOTM:  5 Minutes Strict Pull Up (A:  8; Rx:  6; S: 3)

 

WOD: 

AMRAP:  12 Minutes

  • Even Minutes:  20 KB Swings (S:  15)
  • Odd Minutes:  20 Goblet Squats (S: 15)

 

CORE: 

50 Med Ball Wood Choppers (25 Each Side)

 

24 March 2014

 

STRENGTH: 

Front Squat:  Establish 1 RM

 

WOD:  

3 RFT

  • 45 Double Unders
  • 30 Sit Ups
  • 15 Push Press (A:  Rx:  115/75; S1:  95/65; S2:  75/55)

 

CORE:  

20 BB Roll Outs (115/75)

 

23 March 2014

 

Reminder:  Get your CFL/CFK T-Shirt and Tank Pre-Orders In.  Deadline is Monday!  You can order at the gym on the sheets located at the Front Desk or online via google docs link posted on facebook.

 

 

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.

 

 

 

 

22 March 2014

 

WARRIOR (CFK Only @ 0900)

Tommy V: 

  • 21 Thrusters (115/75)
  • 12 Rope Climbs
  • 15 Thrusters
  • 9 Rope Climbs
  • 9 Thrusters
  • 6 Rope Climbs

In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008.

 

WOD (CFL @ 0930/CFK @ 1030):

PARTNER AMRAP:  15 Minutes

Partner 1 completes max rep DB Snatches (45/25), while Partner 2 Runs 400 m with Med Ball (20/14).  Partners rotate after each completed 400m run.   EMOTM:  3 Burpees.

 

CORE: 

30 Inch Worms

 

 

 

 

21 March 2014

 

WOD:  

Open WOD 14.4

AMRAP:  14 Minutes

  • 60 Calorie Row
  • 50 Toes-to-Bars
  • 40 Wall Balls (20/14) (10′/9′ Target)
  • 30 Cleans (135/95)
  • 20 Muscle-Ups

 

 

CORE: 

40 Med Ball Pass Thrus

 

20 March 2014

 

GYNMASTICS/SKILL:

Headstands/Handstand Progressions

 

WOD:

“Jerry”:

For Time:

  • Run 1 Mile
  • Row 2k
  • Run 1 Mile

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

 

CORE:  x 3 Cycles

  • 1 Minute Plank
  • 30 Seconds Right Side Plank
  • 30 Seconds Left Side Plank

19 March 2014

 

WOD: 

21-15-9:

  • Pull Ups
  • DB Squat Cleans (45/25)
  • Sit-Ups

CORE: 

30 Shoot Throughs

 

18 March 2014

 

WOD: 

21-18-15-12-9-6-3

  • SDHP (A:  115/75; Rx:  95/65)
  • Box Jump Up/Overs

 

CORE:  

50 Plate GTO (Rx;  45/25; S:  35/15)

 

MOBILITY

Pec Smashing

 

 

17 March 2014

 

Happy St. Patricks Day! 

The 1030 class at CFL will run as scheduled today and all evening classes at both CFL and CFK will run as scheduled to include Group Foundations at CFL.  

 

GYMNASTICS/SKILL: 

Ring Dips

EMOTM:  6 Minutes

(A:  8; Rx; 6; S: 4)

 

WOD:

 

Cash In: Run 400m/Row 500m

6 RFT:

  • 5 Power Cleans RX:115/75 A: 135/95
  • 5 STO
  • 5 Back Squats

Cash Out: Run 400m/Row 500m

 

CORE:  

 

40 Hollow Rocks

16 March 2014

 

 

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.