WODs

1 February 2015

RETURN OF HEAVY LIFTERS CLUB:

We are excited to announce the long awaited return of our Heavy Lifters Olympic Barbell Club.   Starting this Sunday, 1 February we will begin offering a 90 minute class each Sunday that focuses primarily on instructing and improving technical execution of the Olympic Lifts (Snatch and Clean & Jerk).   For the month of February this class will be available as a free trial for anyone interested in participating.  In March the program will be offered twice per week for an additional fee.   It will also be available as a stand alone program for non members.   Classes will typically consist of a comprehensive warm up, a main lift, technique/pulling drills, as well as dynamic and accessory work for speed and strength.   If you are interested in participating please join us this Sunday, 1 February from 8:30 a.m. to 10 a.m.  at CrossFit Kingstowne.  If you have any questions please send me a PM at carrie@crossfitliberation.com.

 

BRING A FRIEND DAY: 

On Tuesday, 3 February, we will host another  “Bring a Friend” WOD.  All day long we invite you to bring your friends and family to try out one of our regular classes at either facility.  This is a great way to introduce your family and friends to CrossFit!  We will run another “Bring a Friend” event on Wednesday, 18 February!

 

CrossFit Kingstowe:

Heavy Lifters Club:  0830 to 10 a.m .

 

Open Gym 10 am. to 12 p.m.

Free Intro Class:  12 p.m.

 

 

31 January 2015

CFL/CFK NIGHT OUT: 

Please join us on Saturday, 31 January for our first CFL/CFK Night Out of 2015.  We will be going bowling at U.S. Bowl on South Pickett St.  The fun starts at 7 p.m.   We hope to see you all there! No need to RSVP in advance.  Friends and family/kids are of course welcome!  We anticipate that the fun will carry on past the bowling alley.  I will put a post out on Facebook as to where the fun may take us tomorrow evening for those of you that will be joining us later in the evening.   U.S. Bowl is located at:  100 South Pickett St., Alexandria, VA 22304.

 

WARRIOR PROGRAM (0900 @ CFK Only):

** Just a friendly reminder, the Warrior WOD is an advanced level class.  If you are wondering if you are ready to attend Warrior, a good gauge is whether you can consistently complete most of our regular workouts at an Rx level.  

 

A.

SKILL WORK:  20 Minutes to Work on Muscle Ups

B.

3 RFT:

  • 4 Hang Cleans (205/145)
  • 8 HSPU

Rest 5 Minutes

3 RFT:

  • 5 S2O (155/105)
  • 10 TTB

Rest 5 Minutes

Randy:  75 Power Snatch (75/55)

C.

3×10 GHD Sit Ups

3×10 GHD Hip Extensions

** Alternate between movements (1-2 minutes rest between exercises)

 

 

WOD (0930 @ CFL Only: 1030 @ CFK Only): 

“Wayne” 

Cash In:  47 DUs

21-15-9

  • Front Squats (A:  185/125; Rx:  155/105; S1:  135/95; S2: 115/75)
  • HSPU (S: Box Push Ups)

Cash Out:  47 DUs

Happy Very Belated B-Day WOD to Coach Wayne!

 

CORE:  

4 x 30 sec Front Rack Holds (A:  225/155; Rx:  185/125; S:  155/105)

 

 

RETURN OF HEAVY LIFTERS CLUB:

We are excited to announce the long awaited return of our Heavy Lifters Olympic Barbell Club.   Starting this Sunday, 1 February we will begin offering a 90 minute class each Sunday that focuses primarily on instructing and improving technical execution of the Olympic Lifts (Snatch and Clean & Jerk).   For the month of February this class will be available as a free trial for anyone interested in participating.  In March the program will be offered twice per week for an additional fee.   It will also be available as a stand alone program for non members.   Classes will typically consist of a comprehensive warm up, a main lift, technique/pulling drills, as well as dynamic and accessory work for speed and strength.   If you are interested in participating please join us this Sunday, 1 February from 8:30 a.m. to 10 a.m.  at CrossFit Kingstowne.  If you have any questions please send me a PM at carrie@crossfitliberation.com.

 

BRING A FRIEND DAY: 

On Tuesday, 3 February, we will host another  “Bring a Friend” WOD.  All day long we invite you to bring your friends and family to try out one of our regular classes at either facility.  This is a great way to introduce your family and friends to CrossFit!  We will run another “Bring a Friend” event on Wednesday, 18 February!

30 January 2015

CFL/CFK NIGHT OUT:

Please join us on Saturday, 31 January for our first CFL/CFK Night Out of 2015.  We will be going bowling at U.S. Bowl on South Pickett St.  The fun starts at 7 p.m.   We hope to see you all there! If you plan to attend, please send me a PM at carrie@crossfitliberation.com or respond to the Facebook post so we can get a better idea of numbers. Friends and family are of course welcome!

 

RETURN OF HEAVY LIFTERS CLUB:

We are excited to announce the long awaited return of our Heavy Lifters Olympic Barbell Club.   Starting this Sunday, 1 February we will begin offering a 90 minute class each Sunday that focuses primarily on instructing and improving technical execution of the Olympic Lifts (Snatch and Clean & Jerk).   For the month of February this class will be available as a free trial for anyone interested in participating.  In March the program will be offered twice per week for an additional fee.   It will also be available as a stand alone program for non members.   Classes will typically consist of a comprehensive warm up, a main lift, technique/pulling drills, as well as dynamic and accessory work for speed and strength.   If you are interested in participating please join us this Sunday, 1 February from 8:30 a.m. to 10 a.m.  at CrossFit Kingstowne.  If you have any questions please send me a PM at carrie@crossfitliberation.com.

 

BRING A FRIEND DAY: 

On Tuesday, 3 February, we will host another  “Bring a Friend” WOD.  All day long we invite you to bring your friends and family to try out one of our regular classes at either facility.  This is a great way to introduce your family and friends to CrossFit!  We will run another “Bring a Friend” event on Wednesday, 18 February!

 

 

STRENGTH:

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

 

WOD:

EMOTM: 14 Minutes

Even:

  • 8 Push Press (A:  10)
  • 6 Squat Thrusts (A: 8)

(A:  115/75; Rx: 95/65; S: 75/55)

Odd:

  • 6 TTB (A: 8)
  • 4 Box Jumps (A: 6) (24/20)

 

CORE:

60 DB Standing Side Crunches

 

 

29 January 2015

CFL/CFK NIGHT OUT:

Please join us on Saturday, 31 January for our first CFL/CFK Night Out of 2015.  We will be going bowling at U.S. Bowl on South Pickett St.  The fun starts at 7 p.m.   We hope to see you all there! If you plan to attend, please send me a PM at carrie@crossfitliberation.com or respond to the Facebook post so we can get a better idea of numbers. Friends and family are of course welcome!

 

RETURN OF HEAVY LIFTERS CLUB:

We are excited to announce the long awaited return of our Heavy Lifters Olympic Barbell Club.   Starting this Sunday, 1 February we will begin offering a 90 minute class each Sunday that focuses primarily on instructing and improving technical execution of the Olympic Lifts (Snatch and Clean & Jerk).   For the month of February this class will be available as a free trial for anyone interested in participating.  In March the program will be offered twice per week for an additional fee.   It will also be available as a stand alone program for non members.   Classes will typically consist of a comprehensive warm up, a main lift, technique/pulling drills, as well as dynamic and accessory work for speed and strength.   If you are interested in participating please join us this Sunday, 1 February from 8:30 a.m. to 10 a.m.  at CrossFit Kingstowne.  If you have any questions please send me a PM at carrie@crossfitliberation.com.

 

SKILL:

Turkish Get Up (10-15 Minutes of Skill Work)

 

WOD: 

For Time:

Cash In:  500m row

5 Rounds

  • 21 KB Transfers
  • 7 Hang Cleans (A:  135/95; Rx: 115/75; S1: 95/65; S2: 75/55)

 

CORE: 

10 TGU (5 each side) (A:  16)

 

MOBILITY: 

Pelvic Reset

 

28 January 2015

CFL/CFK NIGHT OUT:

Please join us on Saturday, 31 January for our first CFL/CFK Night Out of 2015.  We will be going bowling at U.S. Bowl on South Pickett St.  The fun starts at 7 p.m.   We hope to see you all there! If you plan to attend, please send me a PM at carrie@crossfitliberation.com or respond to the Facebook post so we can get a better idea of numbers. Friends and family are of course welcome!

 

RETURN OF HEAVY LIFTERS CLUB:

We are excited to announce the long awaited return of our Heavy Lifters Olympic Barbell Club.   Starting this Sunday, 1 February we will begin offering a 90 minute class each Sunday that focuses primarily on instructing and improving technical execution of the Olympic Lifts (Snatch and Clean & Jerk).   For the month of February this class will be available as a free trial for anyone interested in participating.  In March the program will be offered twice per week for an additional fee.   It will also be available as a stand alone program for non members.   Classes will typically consist of a comprehensive warm up, a main lift, technique/pulling drills, as well as dynamic and accessory work for speed and strength.   If you are interested in participating please join us this Sunday, 1 February from 8:30 a.m. to 10 a.m.  at CrossFit Kingstowne.  If you have any questions please send me a PM at carrie@crossfitliberation.com.

 

STRENGTH:

Back Squat 3 x 5

Floor Press 3 x 5

Deadlift 1 x 5

** Add 5 lbs to BS/FP from prior week; Add 10 lbs to DL from prior week.

 

WOD:

CF Open WOD 12.1

AMRAP: 7 Minutes

Burpees

Rest 2 Minutes

Run 800m

 

CORE:

5 Minute Plank Hold (A: 45/25)

 

 

 

 

 

27 January 2015

CLASS SCHEDULE:  The Government is on a 2 hour delay this morning due to the weather/road conditions.  Therefore the 6 a.m. class will be canceled this morning.  All other classes will run as scheduled beginning with the 10:30 a.m. class.

 

CFL/CFK NIGHT OUT:  

Please join us on Saturday, 31 January for our first 2015 CFL/CFK Night Out.  We will be going bowling at U.S. Bowl on South Pickett St.  The fun starts at 7 p.m.   We hope to see you all there! If you plan to attend, please send me a PM at carrie@crossfitliberation.com or respond to the Facebook post so we can get a better idea of numbers.

 SKILL: 

After completion of WOD, pick a skill/weakness to work on

 

WOD: 

AMRAP:  10 Minutes

  • 4 Thrusters (75/55)
  • 20 DUs (50 Singles)

Increase Thrusters x 2 reps each round

Rest 2 Minutes

AMRAP:  5 Minutes

  • 4 Pull Ups
  • 6 Mountain Climbers (2 count)

Pull Ups increase x 2 each round

 

CORE:  

25 Supermans to Hollow Rock

60 Plate to Ground to OH (S:  40) (Rx: 45/25; S: 25/15)

 

 

26 January 2015

INCLEMENT WEATHER POLICY: 

In the event of inclement weather we will follow the Office of Personnel Management’s (OPM) closure schedule.  If the Government is operating on a 2 hour delay the early morning classes at CFL and CFK (5, 6, and 7 a.m. classes) will be canceled.  If the Government is closed then all classes will be canceled that day.  Please check the website and Facebook prior to coming to the gym in the event of closures or any changes.

 

CFL/CFK NIGHT OUT:  

Please join us on Saturday, 31 January for our first 2015 CFL/CFK Night Out.  We will be going bowling at U.S. Bowl on South Pickett St.  The fun starts at 7 p.m.   We hope to see you all there! If you plan to attend, please send me a PM at carrie@crossfitliberation.com or respond to the Facebook post so we can get a better idea of numbers.

 

STRENGTH: 

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

** Add 5 lbs from last week on BS and SP, add 10 lbs to DL

 

WOD:

6 RFT (S:  4 RFT):

  • 5 Deadlifts
  • 10 Wall Balls
  • 15 HR Push Ups

(A:  275/205; Rx:  255/185; S: 225/155; S2: 185/125)

 

CORE: 

Tabata:  Flutter Kicks

Rest 30 Seconds

Tabata:  V-Ups

 

 

 

 

 

24 January 2015

 INCLEMENT WEATHER:

Please be sure to monitor the website for any class cancellations due to the storm coming through.  As of now classes are on schedule.  However, we may need to cancel classes if road conditions deteriorate significantly.

 

FREE INTRO CLASS:  

CrossFit Kingstowne:  11:30 a.m.

CrossFit Liberation:  12:00 p.m.

 

WARRIOR (0900 @ CFK Only): 

A.

20 Minute (HSPU – Strict, Kipping, Deficit)

B.

Regionals 12.4

For Time:

  • 50 Back Squats (135/95)
  • 40 Pull Ups
  • 30 S2O (135/95)
  • 50 Front Squats (85/65)
  • 40 Pull Ups
  • 30 S2O (85/65)
  • 50 OH Squats (65/45)
  • 40 Pull Ups
  • 30 S2O (65/45)

 

C.  Max L-Sit x 3

 

 

WOD (0930 @ CFL; 1030 @ CFK): 

13.2

AMRAP:  10 Minutes

  • 5 Shoulder to Overhead (S2O) (115/75)
  • 10 Deadlift
  • 15 Box Jumps (24/20)

 

 

CORE:  

L Sits (4 x 20 sec) (A:  30 sec; S: Tuck Hold)

 

 

 

23 January 2015

 

STRENGTH:

  • Back Squat 3 x 5
  • Floor Press 3 x 5
  • Deadlift 1 x 5

 

WOD:

AMRAP:  12 Minutes

  • 20 Plank Jacks
  • 1 Snatch Complex (4 Power Snatch + 2 OH Squats)

(A:  115/75; Rx: 95/65; S:  75/55)

 

CORE:

60 Hip/Leg Extensions

 

 

22 January 2015

 

WOD: 

5 Rounds For Time:

  • 10 Pull Ups
  • 30 Russian KB Swings (53/35)

 

CORE:

40 GHD Back Extensions (S:  Box Back Extensions)

 

SKILL:

Spend Remainder of Class Working on a Skill