WODs

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

 

 

19 June 2014

 

MOBILITY: 

Thoracic Spine Mobility

 

WOD: 

AMRAP:  15 Minutes

  • 5 C2B Pull Ups (S:  Pull Ups)
  • 10 Power Cleans (A: 135/95; Rx: 115/75; S: 95/65)
  • 15 Sit Ups

 

CORE: 

50 Hip Bridges

 

 

 

18 June 2014

 

STRENGTH: 

Back Squat

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

 

WOD: 

5 RFT:

DB Complex

  • 1 Deadlift (A: 60-65/45; Rx: 45/25)
  • 1 Hang Clean
  • 1 Push Press
  • 1 Front Squat.
  • Repeat complex 7 times without dropping

Run 200m

 

CORE:

50 MB Wood Choppers (20/14)

 

 

 

17 June 2014

 

SKILL:

Ring Rows

A: 40; Rx: 30; S: 20

 

WOD:

3 RFT:

  • 1 Minute Max Calorie Row
  • 1 Minute Max Burpee Box Jumps
  • 1 Minute Russian Kettlebell Swings

Rest 1 Minute and Repeat x 3

 

CORE:

50 Dead Bugs

 

16 June 2014

 

STRENGTH: 

Press

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

 

WOD: 

30-20-10

  • MB Cleans (20/14)
  • KTE

 

CORE: 

40 4-Count Flutter Kicks

 

 

 

15 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.

 

 

14 June 2014

 

FREE INTRO CLASS

  • 1200 @ CFL
  • 1130 @ CFK

 

WARRIOR (0900 @ CFK Only):

“TYLER”

5 RFT:

  • 7 Muscle Ups
  • 21 SDHP (95/65)

 

WOD (0930 @ CFL; 1030 @ CFK):

TEAM WOD:

100 DB Snatch (A:65-60/45; RX: 45/25)

While one member DB Snatches, the other holds a barbell in back rack position.   Partner cannot snatch unless BB is maintained in Back Rack position. Team Members switch after each set of 25 DB Snatch.  After each set of 25 each partner must complete 4 bar hop burpees before resuming DB Snatch.

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

 

CORE: 

3 Minute V-Up Hold

 

 

 

 

13 June 2014

 

STRENGTH: 

Deadlift

3/3/3/3 @ 65/75/85/85%

 

WOD: 

Grace

30 Clean and Jerks For Time (135/95)

 

CORE:  

40 KB Figure 8s