WODs

31 December 2014

WOD: 

TEAM WOD (TEAMS OF 3):

1 TEAM MEMBER ROWS 500M

1 TEAM MEMBER ROWS 750M

1 TEAM MEMBER ROWS 1000M

EACH MUST THEN DO 30 HANG SNATCH (A: 115/75, RX: 95/65, SC: 75/55)

THE SNATCH CAN START AS SOON AS YOUR PORTION OF THE ROW HAS FINISHED ( TEAMS OF ONLY 2 ROW 750 AND 1000 )

 

 

 

CORE:
50 Crab toe touches

 

HOLIDAY SCHEDULE: 

Wednesday, 31 December (New Year’s Eve):

  • CFK: No 6:30 p.m. class
  • CFL:  No 7:00 p.m. class

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

30 December 2014

WOD: 

Happy Birthday to Mike Heaney, one of CFLs long time members, on his 50th Birthday!!

“FILTHY 50″

  • 50 BOX JUMP
  • 50 JUMPING PULL UPS
  • 50 KBS
  • 50 WALKING LUNGES
  • 50 KTE
  • 50 PUSH PRESS 45/35
  • 50 SIT UPS
  • 50 WALL BALLS
  • 50 BURPEES
  • 50 DU’s

(Scaled: Team or 25 Reps)

 

 

CORE:
100 Horizontal scissors 

 

HOLIDAY SCHEDULE: 

Wednesday, 31 December (New Year’s Eve):

  • CFK: No 6:30 p.m. class
  • CFL:  No 7:00 p.m. class

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

 

 

 

CALLING ALL JUDGES AND VOLUNTEERS:  We are about a month 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

 

 

 

 

 

29 December 2014

WOD: 

5 Rounds for time (Adv: 6 Rounds):

  • 2 Barbell Complex (A: 155/105 RX: 135/ 95 Sc: 115/75)
  • 100m sprint

1 Barbell Complex = 3 Hang Cleans, 5 Front Squats, 2 Push Press

 

CORE:  

  • 40 Push throughs
  • 20 Supermans with 3 second hold

 

 

HOLIDAY SCHEDULE: 

Wednesday, 31 December (New Year’s Eve):

  • CFK: No 6:30 p.m. class
  • CFL:  No 7:00 p.m. class

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

 

 

 

CALLING ALL JUDGES AND VOLUNTEERS:  We are about a month 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

 

 

 

 

 

 

 

 

 

28 December 2014

CrossFit Kingstowne: 

Open Gym:  10 a.m. to 12 p.m.

Free Intro Class:  12 p.m. to 1 p.m.

 

HOLIDAY SCHEDULE: 

Wednesday, 31 December (New Year’s Eve):

  • CFL:  No 7:00 p.m. Class

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

 

CALLING ALL JUDGES AND VOLUNTEERS:  We are about a month 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

 

 

 

 

 

 

 

 

27 December 2014

 

FREE INTRO CLASSES: 

  • CrossFit Kingstowne:  11:30 a.m. to 12:30 p.m.
  • CrossFit Liberation:  No Free Intro Class Today

 

WARRIOR PROGRAM (0900 @ CFK Only):

  • 50 m Sled Push
  • 20 G2S Atlas Stone
  • 10 Pistols
  • 50m sled Pull
  • 15 G2S
  • 8 Pistols
  • 50 m Sled Push
  • 10 G2S
  • 4 Pistols
  • 50 m sled Pull
  • 5 G2S
  • 2 Pistols

 

 

 

WOD (0930 @ CFL; 1030 @ CFK): 

 

WOD: 

800 m Run Then:

21-15-9

  • OHS (RX:95/65)
  • Ring Dips

 

 

 

CORE:

50 Plank Jacks in Rings

 

 

HOLIDAY SCHEDULE: 

Wednesday, 31 December (New Year’s Eve):

  • CFL:  No 7:00 p.m. Class

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

Kids/Teens Classes:  Canceled through 23 December through 27 December

 

 

CALLING ALL JUDGES AND VOLUNTEERS:  We are about a month 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

 

 

 

 

 

 

 

 

 

 

26 December 2014

 

WOD: 

EMOTM:  12 Minutes

  • 1 Man Maker (Rx: 45/25; S: 35/20)
  • 3 HSPU (A:  5 HSPU; S: 10 Box Push Ups)

 

CORE:  

50 Hanging Knee Raises

 

MOBILITY:

Cool Down/Stretching

 

 

HOLIDAY SCHEDULE: 

Wednesday, 24 December (Christmas Eve):

  • CFK:  WOD 9:30 – 10:30 a.m. Only (12 Days of X-Mas)
  • CFL:  Closed

Thursday, 25 December (Christmas Day):  Closed

Friday, 26 December

  • CFK:  WOD 9:00 a.m., 4:30 p.m., 5:30 p.m. only
  • CFL:  WOD 10:30 a.m., 5:00 p.m., 6:00 p.m. only

Wednesday, 31 December (New Year’s Eve):

  • CFL:  No 7:00 p.m. Class

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

Kids/Teens Classes:  Canceled through 23 December through 27 December

 

 

CALLING ALL JUDGES AND VOLUNTEERS:  We are about a month 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

 

 

 

 

 

 

 

 

 

 

26 December 2014

CALLING ALL JUDGES AND VOLUNTEERS:  We are about a month 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

 

 

 

 

 

 

 

 

 

 

 

WOD: 

EMOTM 12 MIN:

  • 1 Manmaker (A: 65/35 RX: 45/25 S: 25/15)
  • S: 10 Box Push Ups RX: 3 HSPU ADV: 5 HSPU

 

 

CORE:

50 hanging knee raises
(STRICT)

 

HOLIDAY SCHEDULE: 

Wednesday, 24 December (Christmas Eve):

  • CFK:  WOD 9:30 – 10:30 a.m. Only (12 Days of X-Mas)
  • CFL:  Closed

Thursday, 25 December (Christmas Day):  Closed

Friday, 26 December

  • CFK:  WOD 9:00 a.m., 4:30 p.m., 5:30 p.m. only
  • CFL:  WOD 10:30 a.m., 5:00 p.m., 6:00 p.m. only

Wednesday, 31 December (New Year’s Eve):

  • CFL:  No 7:00 p.m. Class

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

Kids/Teens Classes:  Canceled through 23 December through 27 Decembe

25 December 2014 – Merry Christmas!

CALLING ALL JUDGES AND VOLUNTEERS:  We are about a month 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

 

 

 

 

 

 

 

 

 

 

 

WOD: 

Rest Day!  Enjoy the holiday with your family and friends!

 

 

 

 

HOLIDAY SCHEDULE: 

Wednesday, 24 December (Christmas Eve):

  • CFK:  WOD 9:30 – 10:30 a.m. Only (12 Days of X-Mas)
  • CFL:  Closed

Thursday, 25 December (Christmas Day):  Closed

Friday, 26 December

  • CFK:  WOD 9:00 a.m., 4:30 p.m., 5:30 p.m. only
  • CFL:  WOD 10:30 a.m., 5:00 p.m., 6:00 p.m. only

Wednesday, 31 December (New Year’s Eve):

  • CFL:  No 7:00 p.m. Class

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

Kids/Teens Classes:  Canceled through 23 December through 27 December

24 December 2014

CALLING ALL JUDGES AND VOLUNTEERS:  We are about a month 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

 

 

 

 

 

 

 

 

 

 

 

WOD (CFK 9:30-10:30 only): 

“Twelve Days of Christmas”

 

 

 

 

HOLIDAY SCHEDULE: 

Wednesday, 24 December (Christmas Eve):

  • CFK:  WOD 9:30 – 10:30 a.m. Only (12 Days of X-Mas)
  • CFL:  Closed

Thursday, 25 December (Christmas Day):  Closed

Friday, 26 December

  • CFK:  WOD 9:00 a.m., 4:30 p.m., 5:30 p.m. only
  • CFL:  WOD 10:30 a.m., 5:00 p.m., 6:00 p.m. only

Wednesday, 31 December (New Year’s Eve):

  • CFL:  No 7:00 p.m. Class

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

Kids/Teens Classes:  Canceled through 23 December through 27 December

23 December 2014

CALLING ALL JUDGES AND VOLUNTEERS:  We are about a month 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

 

 

 

 

 

 

 

 

 

 

 

WOD: 

50-40-30-20-10 – KB Swings

5-10-15-20-25 – Burpee tuck jumps

 

 

 

CORE:

50 KB Russian Twists

 

HOLIDAY SCHEDULE: 

Wednesday, 24 December (Christmas Eve):

  • CFK:  WOD 9:30 – 10:30 a.m. Only (12 Days of X-Mas)
  • CFL:  Closed

Thursday, 25 December (Christmas Day):  Closed

Friday, 26 December

  • CFK:  WOD 9:00 a.m., 4:30 p.m., 5:30 p.m. only
  • CFL:  WOD 10:30 a.m., 5:00 p.m., 6:00 p.m. only

Wednesday, 31 December (New Year’s Eve):

  • CFL:  No 7:00 p.m. Class

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

Kids/Teens Classes:  Canceled through 23 December through 27 December