WODs

21 March 2014

 

WOD:  

Open WOD 14.4

AMRAP:  14 Minutes

  • 60 Calorie Row
  • 50 Toes-to-Bars
  • 40 Wall Balls (20/14) (10′/9′ Target)
  • 30 Cleans (135/95)
  • 20 Muscle-Ups

 

 

CORE: 

40 Med Ball Pass Thrus

 

20 March 2014

 

GYNMASTICS/SKILL:

Headstands/Handstand Progressions

 

WOD:

“Jerry”:

For Time:

  • Run 1 Mile
  • Row 2k
  • Run 1 Mile

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

 

CORE:  x 3 Cycles

  • 1 Minute Plank
  • 30 Seconds Right Side Plank
  • 30 Seconds Left Side Plank

19 March 2014

 

WOD: 

21-15-9:

  • Pull Ups
  • DB Squat Cleans (45/25)
  • Sit-Ups

CORE: 

30 Shoot Throughs

 

18 March 2014

 

WOD: 

21-18-15-12-9-6-3

  • SDHP (A:  115/75; Rx:  95/65)
  • Box Jump Up/Overs

 

CORE:  

50 Plate GTO (Rx;  45/25; S:  35/15)

 

MOBILITY

Pec Smashing

 

 

17 March 2014

 

Happy St. Patricks Day! 

The 1030 class at CFL will run as scheduled today and all evening classes at both CFL and CFK will run as scheduled to include Group Foundations at CFL.  

 

GYMNASTICS/SKILL: 

Ring Dips

EMOTM:  6 Minutes

(A:  8; Rx; 6; S: 4)

 

WOD:

 

Cash In: Run 400m/Row 500m

6 RFT:

  • 5 Power Cleans RX:115/75 A: 135/95
  • 5 STO
  • 5 Back Squats

Cash Out: Run 400m/Row 500m

 

CORE:  

 

40 Hollow Rocks

16 March 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.

 

15 March 2014

 

WARRIOR (CFK Only @ 0900):

The 100s (Regional Individual Event)

  • 100 Wall balls (20/14)
  • 100 Chest-to-bar Pull-ups
  • 100 One-legged squats, alternating
  • 100 One-arm dumbbell snatches, alternating (65/45 lbs)

 

WOD (CFL @ 0930/CFK @ 1030):

Teams WOD (3 Members):

Four Stations:

  • Rope Climbs (15″)
  • Calorie Row
  • Russian KB Swings (53/35)
  • Front Squats (95/65)

3 Minutes each station, one team member working at a time. Max Effort. Moving together from each station.

 

CORE: 

6 x 20 Sec.  O/H BB Squat Hold

 

14 March 2014

PLEASE NOTE:  We will be running Open WOD 14.3 tomorrow for our Open Athletes.  Since the WOD includes heavy deadlifts, I would encourage all of our CFL Open Athletes to come out to CFK to do the workout where dropping will not be an issue.  We will run the workout during all scheduled classes tomorrow as well as a make-up on Sunday during open gym.  In addition, we will offer an extra hour of classes at CFK tomorrow from 6:30 to 7:30 p.m. for anyone who wants to come out from either gym to do the WOD.  If you are not competing in the Open at CFL, there will be a slightly modified WOD at CrossFit Liberation. 

 

CrossFit Liberation (Non-Open Athletes):

AMRAP:  8 Minutes

  • 10 Deadlifts (135/95)
  • 15 Box Jumps (24/20)

 

CrossFit Liberation/CrossFit Kingstowne (Registered Open Athletes)

AMRAP:  8 Minutes

  • 10 Deadlifts (135/95)
  • 15 Box Jumps (24/20)
  • 15 Deadlifts (185/135)
  • 15 Box Jumps
  • 20 Deadlifts (225/155)
  • 15 Box Jumps
  • 25 Deadlifts (275/185)
  • 15 Box Jumps
  • 30 Deadlifts (315/205)
  • 15 Box Jumps
  • 35 Deadlifts (365/225)
  • 15 Box Jumps

 

CORE: 

50 Hip Extension Leg Raises

 

Mobility:  

Pre-Squat Hip Opener

 

 

13 March 2014

 

STRENGTH:

Hang Squat Clean:

8-5-4-3-2-1 @  Bar-50%-55%-65-70%75%
or

EMOTM for 5 mins:

3 Pulls/3 Hang Squat Cleans (A: 135/105; RX: 115/75)

 

WOD:

AMRAP : 12 MINS

30 DU’S

8 HANG CLEANS (A: 115/75, RX: 95/65, SC: 75/55)

 

CORE:

25 Supermans to Walkouts

 

 

12 March 2014

 

WOD: 

  • Run 800 m (A:  Sandbag)
  • 21 V-Ups
  • 9 Squat Thrusts
  • Run 400 m
  • 15V-Ups
  • 15 Squat Thrusts
  • Run 400 m
  • 9 V-Ups
  • 21 Squat Thrusts
  • Run 800 m

CORE: 

60 Grasshoppers

 

MOBILITY:  

Quad and Glute Smash (Roller/Lacrosse Ball)