WODs

6 June 2015

Come Show Your Support!  On Saturday, we have several teams competing in local competitions.  We have two ladies teams participating in the Girls Gone Rx competition at CF Lorton in support of Breast Cancer Research and another team participating in the Flex on the Mall Event on the National Mall.  All of our teams would love your support, so if you are in the area please stop by and cheer them on.  Details for Both Events are below:

Girls Gone Rx @ CF Lorton; 9 a.m. to 3 p.m.  First heat for our teams kicks off at 9:40.  Follow the link for the full Heat List.  Our teams are (Coach Kerri, Kelsey, and Kerry M. – Team #CANTEVEN) and (Coach Tina, Stephanie R., and Coach Carrie – Team The Booby Snatchers).

Flex On the Mall @ The National Mall:  10:30 a.m. to 5 p.m. First heat kicks off at 10:45 a.m.  For more information follow the link for Flex on the Mall.

 

 

SATURDAY SCHEDULE:

Free Intro Class @ 12:30 p.m.

 

WARRIOR (0900):

A.  Weighted Ring Dips

 

5 x 10 (20)

B.  “Lee”

5 RFT:

400m run

  • 1 Deadlift (345/225)
  • 3 Squat Cleans (185/125)
  • 5 Push Jerks (185/125)
  • 3 Muscle Ups
  • 1 Rope Climb

 

WOD (1030 and 1130):

STRENGTH/SKILL:

15 Minutes:

Ring Dip Baseline Test

or

Make Up Test 3 RM (Strict Press, Floor Press, or Back Squat)

 

WOD:

For Time:

Partner Relay WOD (Teams of 2 to 3):

  • 10 Tire Flips (500/300)
  • 50 Air Squats 
  • 15 Push Press (Rx:  135/95; S: 115/75)
  • 50 Us
  • 15 BB Lunges (Rx: 135/95; S: 115/75)

Partner 1 Goes Down the Ladder, Partner 2 Goes Up the Ladder

 

CORE:

50 Pendulums

 

 

 

 

5 June 2015

 

WOD:

Partner WOD:

For Time:

Cash In:  Partner Ruck Run 800m (45/25)

Then…

Partner Ground to Overhead (GTO) (Only one partner moving at a time)

Rx:  8000lbs/5000lbs

S:  6000lbs/4000lbs

Teams choose their weight…

Cash Out:  Partner Ruck Run 800m (45/25)

 

 

CORE:

50 V-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.

 

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 June 2015

Heavy Lifters Club:  

We just finished our second cycle of our 6-week Heavy Lifters Club Olympic Lifting Course!  Our members put in some serious work over the last 6 weeks and it has definitely paid off.  Amy and Jamie both PR’d their Jerk by 5 lbs, James PR’d his by 15 lbs, Ramona by 30 lbs and Casey by an incredible 70 lbs!  The PR bell was on fire tonight!  We have had a lot of interest in our next cycle.  If you are interested in participating in our 3rd Cycle it will kick off on Wednesday, 8 July through 19 August.   REGISTER HERE.

HLC Wave 2

 

 

 

 

 

 

 

 

 

 

STRENGTH/SKILL:

Rind Dip Baseline Test

 

WOD: 

3 RFT:

  • 21 Calorie Row
  • 15 Front Squats (A:  155/105; Rx: 135/95; S: 115/75)
  • 9 C2B Pull Ups

 

CORE:  

50 Hip Bridges (A: Weighted)

 

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 June 2015

STRENGTH/SKILL:

Establish 3 RM:  Back Squat

 

WOD: 

AMRAP: 10 Minutes

30 DUs (S:  90 Singles)

15 KB Swings (A: 70/53; Rx: 53/35; S: 35/26)

 

 

CORE: 

50 KB Halos

 

 

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 June 2015

 

STRENGTH/SKILL:

Ring Dip Baseline Test

 

WOD:

10 RFT:

  • 3 Cleans (Rx: 155/105; S: 135/95; S2: 115/75)
  • 5 HSPU
  • 7 Box Jumps  (24/20)

 

CORE:

50 MB Sit Ups; 50 MB Twists (20/14)

 

 

 

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 June 2015

 

STRENGTH/SKILL: 

Establish 3 RM:  Strict Press or Floor Press

 

WOD: 

AMRAP:  8 Minutes

Max Effort Wall Balls (20/14)

EMOTM: 5 Deadlift (Rx:  225/155; S: 185/135; S2: 155/105)

 

CORE:  

3 Minute Boat Post Hold

 

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

31 May 2015

SUNDAY SCHEDULE: 

Open Gym:  10 a.m. to 12 p.m.

Free Intro Class:  12 p.m. to 1:pm

 

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 May 2015

 

SATURDAY FREE INTRO CLASS:  12:30 p.m.

 

WARRIOR (9:00 a.m.)

A.  20 Minutes:  Work up to a Heavy Double Thrusters

 

 

B.  2012 Individual Regionals WOD 2

2000m row

50 Pistols

30 Hang Cleans (225/135) 

 

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

STRENGTH/SKILL:

20 Minutes:  Make Up Test

Establish 1 RM (OH Squat or Front Squat)

or

Retest Pull Up Baseline

 

WOD:

Partner WOD:

2 Minutes Per Station; 2 Per Team; 1 Athlete Moving at a Time

Station 1.  2 Minutes Max Effort (ME) Push Press (75/55)

Station 2:  2 Minutes ME DUs

Station 3:  2 Minutes ME SDHP (75/55)

Station 4:  2 Minutes ME Bar Hop Burpees

Station 5:  2 Minutes ME DB Snatches (45/25)

 

CORE:

50 Supermans with Twist

 

 

29 May 2015

FRIDAY SCHEDULE:

Reminder: Tomorrow, Friday, 29 May, there will be no 5:30 p.m. class as we have a coaches event starting at 5:30 p.m..  All other classes will run as scheduled.  We apologize for the change to the schedule and appreciate your understanding.

 

STRENGTH/SKILL: 

Make Up Test:

Front Squat or Overhead Squat (Establish 1 RM)

or

Pull Up Baseline Retest

 

WOD:

Nancy

5 RFT:

  • 15 Overhead Squats (95/65)
  • 400m Run

 

CORE: 

100 2-Count Flutter Kicks

 

 

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

28 May 2015

 

FRIDAY SCHEDULE:

Please note, this Friday, 29 May, there will be no 5:30 p.m. class as we have a coaches event that evening.  All other classes will run as scheduled.  We apologize for the change to the schedule and appreciate your understanding.

 

STRENGTH:

Front Squat:  Establish 1 RM

 

WOD:

AMRAP:  7 Minutes

  • 10 Hang Cleans (A:  115/75; Rx: 95/65)
  • 15 TTB (S: KTE; S2:  Hanging Knee Raises)
  • 20 Box Jump and Overs (24/30)

Rest 2 Minutes, Repeat…

AMRAP:  7 minutes

  • 10 Hang Cleans
  • 15 TTB
  • 20 Box Jump and Overs

 

CORE:   

Tabata Plank Jacks

 

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