WODs

26 March 2015

 

SKILL:

2 Minutes:  Max Rep DUs

Rest 1 Minute

2 Minutes:  Max Rep Pistols

 

WOD: 

For Time:

  • 10 Snatch (A: 135/95; Rx: 115/75; S: 95/65)
  • 400m Run
  • 20 Cleans (A: 155/105; Rx: 135/95; S: 115/75)
  • 400m Run
  • 30 Deadlifts (A: 185/125; Rx: 155/105; S: 135/95)
  • 400m Run

 

CORE: 

75 Crab Toe Touches

 

 

 

25 March 2015

 

SKILL:

Muscle Up Progressions

 

WOD: 

AMRAP:  12 Minutes

  • 5 Push Press (A:  115/75; Rx:  95/65; S: 75/55)
  • 7 Dips (Ring, Matador, or Box)
  • 9 Jumping Lunges

 

CORE: 

80 KB Halos (53/35)

 

24 March 2015

MOBILITY: 

Crossover Symmetry

 

WOD: 

TABATA X 3:

V-Ups

Floor Press (A: 155/105; Rx: 135/95; S: 115/75)

DB Hang Cleans (A: 65/45; Rx: 45/25; S: 35/20)

* Rest 1 Minute Between Rounds

 

CORE: 

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

 

 

23 March 2015

 

SKILL:

3 Minutes:  Max Strict Pull Ups

 

WOD: 

4 RFT:

  • 10 Front Squats (A: 155/105; Rx: 135/95; S1: 115/75; S2: 95/65)
  • 25 Push Ups

 

CORE:  

60 MB Sit Ups with Wall Toss

 

 

22 March 2015

CrossFit Kingstowne: 

 

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.

 

 

21 March 2015

FREE INTRO CLASS: 

12:00 p.m.

 

Tomorrow (Saturday) we will run 15.4 as part of our team throw down from 9 a.m. t0 11:30 a.m.! Please come  in to cheer on your teammates and fellow members.  Coach Tina’s Team is currently in the lead three weeks running!  Will a team be able to knock them out this week?

CrossFit Games Open WOD 15.4

AMRAP: 8 Minutes

Rx:

3 HSPU; 3 Cleans (185/125)

6 HSPU; 3 Cleans

9 HSPU; 3 Cleans

12 HSPU; 6 Cleans

15 HSPU; 6 Cleans

18 HSPU; 6 Cleans

21 HSPU; 9 Cleans

Etc..(Increase HSPU by 3 Reps Each Round; Increase Cleans by 3 Reps every 3rd Round)

 

SCALED OPTION:

AMRAP: 8 Minutes

10 Push Press (95/65)

10 Cleans (115/75)

 

 

 

 

20 March 2015

SPECIAL EVENT:  

Tomorrow (Friday, 20 March) we are hosting a special event at 9 a.m. in support of the DEA MALTZ CHALLENGE.  Please Note:  This event will be in place of our regular 9:30 a.m. class.   The DEA MALTZ CHALLENGE is an annual event sponsored by the DEA to honor fallen members of the Military and Law Enforcement communities.  Specifics on the  Maltz Challenge can be found at www.deamaltzchallenge.com.  All proceeds go to support the families of the fallen.  This year, they will be honoring U.S. Marine Corp Gunnery Sergeant Ryan Jeschke, from Herndon, VA.

The Maltz Challenge WOD:

  • 400m Run
  • 50 Pull Ups
  • 100m Fireman’s Carry or 200m DB Farmers Carry (50/25)
  • 50 Ring Dips
  • 100 Push Ups
  • 50 KTE
  • 100 Sit Ups
  • 400m Run

 

CFK WOD:

CrossFit Games Open WOD 15.4

AMRAP: 8 Minutes

Rx:

3 HSPU; 3 Cleans (185/125)

6 HSPU; 3 Cleans

9 HSPU; 3 Cleans

12 HSPU; 6 Cleans

15 HSPU; 6 Cleans

18 HSPU; 6 Cleans

21 HSPU; 9 Cleans

Etc..(Increase HSPU by 3 Reps Each Round; Increase Cleans by 3 Reps every 3rd Round)

 

SCALED OPTION:

AMRAP: 8 Minutes

10 Push Press (95/65)

10 Cleans (115/75)

 

On Saturday, we will run 15.4 as part of our team throw down from 9 a.m. t0 11:30 a.m.!  Come on in to cheer on your teammates and fellow members.  So far Coach Tina’s Team is in the lead three weeks running!  Will a team be able to knock them out this week?

 

 

19 March 2015

SPECIAL EVENT:  

Tomorrow (Friday, 20 March) we are hosting a special event at 9 a.m. in support of the DEA MALTZ CHALLENGE.  Please Note:  This event will be in place of our regular 9:30 a.m. class.   The DEA MALTZ CHALLENGE is an annual event sponsored by the DEA to honor fallen members of the Military and Law Enforcement communities.  Specifics on the  Maltz Challenge can be found at www.deamaltzchallenge.com.  All proceeds go to support the families of the fallen.  This year, they will be honoring U.S. Marine Corp Gunnery Sergeant Ryan Jeschke, from Herndon, VA.

The Maltz Challenge WOD:

  • 400m Run
  • 50 Pull Ups
  • 100m Fireman’s Carry or 200m DB Farmers Carry (50/25)
  • 50 Ring Dips
  • 100 Push Ups
  • 50 KTE
  • 100 Sit Ups
  • 400m Run

 

SKILL: 

50 KB Cleans (53/35)

 

WOD:

For Time:

  • 800m Run
  • 30 KB Swings (53/35)
  • Run 400m
  • 40 KB Swings
  • Run 800m
  • 50 KB Swings

CASH OUT:  75 DUs

 

 

CORE: 

75 Planking Ring Support Knee Tucks

 

 

 

18 March 2015

WOD: 

“HOPE”

3 Rounds:

  • Minute 1:  Burpees
  • Minute 2:  Snatch (75/55)
  • Minute 3: Box Jump
  • Minute 4: Thrusters (75/55)
  • Minute 5: C2B Pull Ups

1 Minute Rest between Rounds

 

CORE: 

Tabata:  Sit Ups

 

HEAVY LIFTERS CLUB: 

Our first 6 week Heavy Lifters Olympic Barbell Club (HLC) kicked off on Sunday, 15 March!  We still have a few slots available for the course.  Participants can elect to do two classes per week ($120) on Wednesday nights and Sundays for six weeks, or elect to do the one class per week on either Wednesday nights or Sundays ($60).  The links below will take you to our course registration and payment site.  If you do not already have an account through our Front Desk system, you will need to create one via the links below.

This group focuses primarily on instructing and improving the technical execution of the snatch, clean & jerk and related lifts. 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. This class is open to individuals of all skill levels who can demonstrate a basic level of proficiency in the Olympic Lifts. If you have any questions about the program, please sen a PM to info@crossfitkingstowne.com.

 

HLC Course (2 x per week)

HLC Course (1 x per week – Wednesday Track)

HLC Course (1 x per week – Sunday Track)

17 March 2015

SKILL/STRENGTH: 

Team Rope Climbs

5 Minutes:  Max Rope Climbs (S:  Rope Walks)

 

WOD: 

4 RFT (A: 5RFT; S: 3RFT):

  • 40 Hammer Swings (20 each side) (Rx: 20/12)
  • 30 Walking Lunges
  • 20 DB Bent-over-Rows (A: 65/45; Rx: 45/25; S: 35/15)

 

CORE: 

40 BB Windshield Wipers (95/65)

 

HEAVY LIFTERS CLUB: 

Our first 6 week Heavy Lifters Olympic Barbell Club (HLC) kicked off on Sunday, 15 March!  We still have a few slots available for the course.  Participants can elect to do two classes per week ($120) on Wednesday nights and Sundays for six weeks, or elect to do the one class per week on either Wednesday nights or Sundays ($60).  The links below will take you to our course registration and payment site.  If you do not already have an account through our Front Desk system, you will need to create one via the links below.

This group focuses primarily on instructing and improving the technical execution of the snatch, clean & jerk and related lifts. 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. This class is open to individuals of all skill levels who can demonstrate a basic level of proficiency in the Olympic Lifts. If you have any questions about the program, please sen a PM to info@crossfitkingstowne.com.

 

HLC Course (2 x per week)

HLC Course (1 x per week – Wednesday Track)

HLC Course (1 x per week – Sunday Track)