Warm Up
3 Rounds of
10 Wall Balls
15 PVC Pass Throughs
WOD
40 Double Unders
15 Clean & Jerks
40 Double Unders
12 Clean & Jerks
40 Double Unders
9 Clean & Jerks
40 Double Unders
Clean & Jerks are from ground to overhead any way possible (M#135/W#95)
Saturday, March 20, 2010
Friday, March 19, 2010
UPCOMING EVENTS - SCHEDULE
Saturday, March 20th @ 11AM - ZUMBA with Gabby. Please join us with this FUN high energy workout, sure to get you movin' and sweatin'!
Sunday, March 21st - The BIG CLIMB - Please support KING CF athletes as they tackle the stairs at Columbia Tower in Seattle to benefit The Leukemia & Lymphoma Society (LLS) Washington/Alaska. The team will meet at the box at 10:45am to coordinate carpool.
Saturday, March 27th - KING CF will be CLOSED. - Coach Glen, Coach Ron, and Coach Allen will be in Bellingham, WA for a 2 day CrossFit Kettle Bell Certification. We're looking forward to learning how to further utilize the kettlebells as part of our WODs.
Sunday, April 11th - CPR Class with Ryan Montero. Sign up sheet at the box.
Saturday and Sunday, May 8th and 9th - KING CrossFit to host CrossFit Level I Certification - Spots are limited, if you are interested in becoming Certified, please sign up NOW!
Sunday, March 21st - The BIG CLIMB - Please support KING CF athletes as they tackle the stairs at Columbia Tower in Seattle to benefit The Leukemia & Lymphoma Society (LLS) Washington/Alaska. The team will meet at the box at 10:45am to coordinate carpool.
Saturday, March 27th - KING CF will be CLOSED. - Coach Glen, Coach Ron, and Coach Allen will be in Bellingham, WA for a 2 day CrossFit Kettle Bell Certification. We're looking forward to learning how to further utilize the kettlebells as part of our WODs.
Sunday, April 11th - CPR Class with Ryan Montero. Sign up sheet at the box.
Saturday and Sunday, May 8th and 9th - KING CrossFit to host CrossFit Level I Certification - Spots are limited, if you are interested in becoming Certified, please sign up NOW!
WOD 031910
Warm-up:
800m run
500m row
50 double-unders
15 push-ups
WOD:
For time:
3-12-21-12-3 reps of
SDHP
Burpees
Pull Ups
M:115 F:75
800m run
500m row
50 double-unders
15 push-ups
WOD:
For time:
3-12-21-12-3 reps of
SDHP
Burpees
Pull Ups
M:115 F:75
Thursday, March 18, 2010
Thursday
Warm Up
OPEN GYM for 20 minutes
Use this time practice anything you need to work on, or try something new.
Ever climbed the rope before? Ask one of the coaches for instruction and CLIMB!
Sledge hammer on the tire, do it!
OR- You could always use this time to practice your pull ups, double unders, med ball cleans, hand stand push ups, muscle ups, the list goes on and on.
The WOD will begin 25 minutes after the start of class time. HAVE FUN!!!
WOD
Teams of 2:
4 rounds of:
20 med ball hand off (from side to side)
20 med ball hand off (top to bottom)
30 wall ball shots (15 each team member)
400m run (both team members must run, take turns carrying med ball)
RULES:
- for med ball hand off, each partner stand back to back, passing side to side and top to bottom
- for wall balls, only one person working at a time, each person must do 15 each
- med balls MUST NEVER hit the ground. penalty will be 5 burpees for both team mates. as soon as the med ball hits the ground, burpees must be completed before they can proceed with the movement. ie. if the med ball is dropped outside during the run, sorry, do the burpees outside!
- trying to get the other team to drop their med ball is HIGHLY ENCOURAGED!
- for the run, make sure the person carrying the ball leaving the gym is NOT the same person carrying it when coming in.
Go slooowww on the med ball hand off, make sure your team mate has complete control of the med ball before releasing it. Other wise, your team will get really good at burpees!
OK 3, 2, 1 GO!
OPEN GYM for 20 minutes
Use this time practice anything you need to work on, or try something new.
Ever climbed the rope before? Ask one of the coaches for instruction and CLIMB!
Sledge hammer on the tire, do it!
OR- You could always use this time to practice your pull ups, double unders, med ball cleans, hand stand push ups, muscle ups, the list goes on and on.
The WOD will begin 25 minutes after the start of class time. HAVE FUN!!!
WOD
Teams of 2:
4 rounds of:
20 med ball hand off (from side to side)
20 med ball hand off (top to bottom)
30 wall ball shots (15 each team member)
400m run (both team members must run, take turns carrying med ball)
RULES:
- for med ball hand off, each partner stand back to back, passing side to side and top to bottom
- for wall balls, only one person working at a time, each person must do 15 each
- med balls MUST NEVER hit the ground. penalty will be 5 burpees for both team mates. as soon as the med ball hits the ground, burpees must be completed before they can proceed with the movement. ie. if the med ball is dropped outside during the run, sorry, do the burpees outside!
- trying to get the other team to drop their med ball is HIGHLY ENCOURAGED!
- for the run, make sure the person carrying the ball leaving the gym is NOT the same person carrying it when coming in.
Go slooowww on the med ball hand off, make sure your team mate has complete control of the med ball before releasing it. Other wise, your team will get really good at burpees!
OK 3, 2, 1 GO!
Fish Oil
Fish Oil’s Anti-Inflammatory Properties
From Science Daily comes this article titled Fish Oil May Be Good Supplemental Treatment For Lupus, Study Suggests. Lupus is an autoimmune disorder causing inflammation throughout the body. Omega-3 fatty acids are known for their anti-inflammatory properties, which is why many of us that workout intensely take pretty big doses of fish oils.
From Science Daily comes this article titled Fish Oil May Be Good Supplemental Treatment For Lupus, Study Suggests. Lupus is an autoimmune disorder causing inflammation throughout the body. Omega-3 fatty acids are known for their anti-inflammatory properties, which is why many of us that workout intensely take pretty big doses of fish oils.
Wednesday, March 17, 2010
Tuesday, March 16, 2010
031610 WOD
Warm-up:
2000m row
WOD:
21-15-9 reps of:
Push-press 95/65
Pull-ups
KB swings (53/35)
Finish with 100 double-unders
2000m row
WOD:
21-15-9 reps of:
Push-press 95/65
Pull-ups
KB swings (53/35)
Finish with 100 double-unders
Monday, March 15, 2010
ZUMBA
Gabby will be back at KING CrossFit for ZUMBA! We are extremely excited to bring ZUMBA on Saturday, March 20th at 11AM. This will be an on-going class every other Saturday. The cost will be $10 per class, or for a $90 punch card, you will receive 10 ZUMBA classes (1 free class) So, invite your family members, friends, neighbors, and co-workers! See what everyone is talking about. ZUMBA
Saturday, March 20th CrossFit schedule:
8:45 - 9:30AM Express WOD
9:30 - 10:30AM Regular WOD
11:00 - 12:00PM ZUMBA
There will be no 10:30AM WOD this Saturday, try ZUMBA instead! Constantly varried...
Saturday, March 20th CrossFit schedule:
8:45 - 9:30AM Express WOD
9:30 - 10:30AM Regular WOD
11:00 - 12:00PM ZUMBA
There will be no 10:30AM WOD this Saturday, try ZUMBA instead! Constantly varried...
Happy Monday
It's time to do it all over again this week. Hope everybody had a great weekend!
A few KING CF athletes visited THURSH Sports Performance in Sumner and had a great Olympic Lifting Instructional session with "Coach Thrush" last Saturday. We will set-up another one of these in the future and I strongly encourage everyone to do it. This is quite an apportunity to learn Olympic Lifting from the best!
The fun didn't end there, it was followed by a HUSKY HOOP win (PAC 10 Champs baby) And capped off by a decissive win by Manny Pacquiao!
So let's get going and start off this week with a killer leg workout!
Warm Up
3 rounds of:
15 ab mat sit ups
15 knees to elbows
15 back extensions
15 side-to-side
10 clapping push ups
WOD
14 minute AMRAP
10 air squats
10 lunges
10 jumping air squats
10 jumping lunges
A few KING CF athletes visited THURSH Sports Performance in Sumner and had a great Olympic Lifting Instructional session with "Coach Thrush" last Saturday. We will set-up another one of these in the future and I strongly encourage everyone to do it. This is quite an apportunity to learn Olympic Lifting from the best!
The fun didn't end there, it was followed by a HUSKY HOOP win (PAC 10 Champs baby) And capped off by a decissive win by Manny Pacquiao!
So let's get going and start off this week with a killer leg workout!
Warm Up
3 rounds of:
15 ab mat sit ups
15 knees to elbows
15 back extensions
15 side-to-side
10 clapping push ups
WOD
14 minute AMRAP
10 air squats
10 lunges
10 jumping air squats
10 jumping lunges
Sunday, March 14, 2010
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