WODs

29 June 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.

 

 

28 June 2014

 

LOREDO:  Today, Saturday, 28 June we will complete the CrossFit Hero WOD “LOREDO” in honor of one of our CFL/CFK family member’s, Jen Loredo and her beautiful children, and the memory of her  husband Eddie Loredo, who was killed on June 24, 2010 in Jelewar, Afghanistan when insurgents attacked his unit with an IED.   We will start at 10 a.m. and run until the last person completes the WOD. There is no need to RSVP, please just show up and show your support.  We often complete these Hero WODs to honor the brave servicemen and women who have sacrificed their lives, and it is always a meaningful experience, but this one hits a little closer to home as Jen is one of our family.

 

To honor Eddie’s memory and his service, we will be raising funds in support of the Fisher House an organization very dear to Jen and her family. The Fisher House is a wonderful organization that provides financial support to wounded veterans while they are obtaining medical treatment as well as for their families so they can be near their loved ones.  Below is a link to the donation page tomorrow for anyone who would like to show their support by making a donation and/or cannot attend the event on Saturday.

 

All classes at CrossFit Liberation will be cancelled on the 28th so that we can all come together as a family at CrossFit Kingstowne and honor Eddie’s memory and the many other brave servicemen and women we have lost, as well as pay our respects to the families who have survived them and continue to carry on their loving memories. Warrior will also be cancelled at CrossFit Kingstowne.  We will run a free intro class at CFK at 1130.  I hope to see all of our CFL/CFK family out at CFK and welcome any friends of CFL/CFK in the CrossFit community who would like to come out and complete “Loredo” on Saturday, June 28th with us.   Afterwards, everyone is welcome to stay after and cookout if they would like (BYOB/F).  Fundraising Page Link:  http://www.teamfisherhouse.org/goto/loredohero

 

“LOREDO”

6 RFT:

  • 24 Squats
  • 24 Push Ups
  • 24 Walking Lunges
  • 400m Run

 

Hero_EddieLoredo_th.jpg

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

 

 

 

 

 

27 June 2014

REMINDER:   Just a reminder that we will be running the Hero WOD “LOREDO” on Saturday, 28 June at CrossFit Kingstowne in support of Jen Loredo and her family and the memory of her husband Eddie.  We will start at 10 a.m. and run until the last person completes the workout below. No need to RSVP, just show up and show your support. We will be raising funds in support of the Fisher House an organization very dear to Jen and her family. Below is a link to the donation page tomorrow for anyone who would like to show their support by making a donation and/or cannot attend the event on Saturday. We will be cancelling classes at CF Liberation on the 28th so that we can all come together as a family at CrossFit Kingstowne and honor Eddie’s memory and the many other brave servicemen and women we have lost, as well as pay our respects to the families who have survived them and continue to carry on their loving memories. I hope to see all of our CFL/CFK family out at CFK and welcome any friends of CFL/CFK in the CrossFit community who would like to come out and complete “Loredo” on Saturday, June 28th with us.  Fundraising Page Link:  http://www.teamfisherhouse.org/goto/loredohero

 

STRENGTH: 

Deadlift

5/5/5/5+ @ 65/75/85/85%

 

WOD: 

AMRAP: 10 Minutes

  • 3 Push Jerk (A: 155/105; Rx: 135/95; S: 115/75)
  • 6 TTB
  • 9 Squat Thrusts

 

CORE:  

40 Inch Worms

 

 

 

26 June 2014

 

WOD: 

3 RFT:

  • 200m Farmers Carry (A: 65-60/45; Rx: 45/25; S: 35/20)
  • 25 KB Swings (A:  70/53; Rx:  53/35)
  • 30 Box Jumps (24/20)

 

CORE:

2 Minute Boat Pose Hold

 

MOBILITY: 

Ankle and Hip

 

 

25 June 2014

STRENGTH: 

Back Squat

5/5/5/5+ @ 65/75/85/85%

 

WOD: 

AMRAP:  12 Minutes

  • 10 Pistols
  • 20 OH Med Ball Sit Ups
  • 30 Double Unders

 

 

CORE:  

30 Pendulums

 

 

24 June 2014

 

SKILL: 

HSPU

 

WOD:

Run 400m

21-15-9

  • HSPU
  • Hang Cleans (A: 135/95; Rx: 115/85; S: 95/65)
  • Ring Dips

Run 400m

 

CORE: 

40 V-Ups

 

 

23 June 2014

 

STRENGTH: 

Press

5/5/5/5+ @ 65/75/85/85%

 

WOD: 

Granite Games 14.3 WOD

AMRAP:  9 Minutes

  • 12 Deadlifts/12 Bar Facing Burpees (Rx: 225/155; S1: 185/135; S2: 155/105)
  • 10 DL/10 Burpees
  • 8 DL/8 Burpees
  • 6 DL/6 Burpees
  • 4 DL/4 Burpees
  • 2 DL/2 Burpees
  • 4 DL/4 Burpees
  • 6 DL/6 Burpees
  • 8 DL/8 Burpees
  • 10 DL/10 Burpees
  • 12 DL/12 Burpees

 

CORE: 

1 Minute Plank Holds (Left Side, Front, Right Side)

 

22 June 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.

 

 

21 June 2014

Free Intro Class: 

  • CrossFit Liberation @ 12:00 p.m.
  • CrossFit Kingstowne @ 11:30 a.m.

 

WARRIOR (0900 @ CFK):

“TAT”

For Time:  

  • 800m RUN
  • 15 Cleans (135/95)
  • 40 Weighted Push Ups (25/15)
  • 3 Wall Climbs
  • 20 Goblet Squats (53/35)
  • 400 RUN
  • 15 Cleans
  • 30 Weighted Push Ups
  • 3 Wall Climbs
  • 30 Goblet Squats
  • 800 RUN
  • 15 Cleans
  • 20 Weighted Push Ups
  • 3 Wall Climbs
  • 40 Goblet Squats

WOD (0930 @ CFL/1030 @ CFK): 

WOD: 

  • 200m Run
  • 10 OH Squats (A:  115/75; Rx: 95/65; S: 75/55)
  • 400m Run
  • 20 OH Squats
  • 800m Run
  • 30 OH Squats

 

CORE:  

150 Sit Ups

 

 

 

20 June 2014

MOBILITY:

Deadlift Prep

 

STRENGTH:

Deadlift

5/3/1/1+ @ 70/80/90/90%

 

WOD:

EMOTM:  20 Minutes

Double Unders (A: 30; Rx: 20; S: 15)

Singles (A: 100; Rx: 80; S: 60)

 

CORE: 

40 Supermans with a Twist