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Saturday, April 30, 2011
043011
Warm Up
3 rounds of
30 double unders
20 sit ups
10 push ups
WOD
AMRAP in 15min of
200 meter run
11 kb swings
11 kb squats
3 rounds of
30 double unders
20 sit ups
10 push ups
WOD
AMRAP in 15min of
200 meter run
11 kb swings
11 kb squats
Friday, April 29, 2011
042911 WOD
Warm-up:
400m run or 500m row
followed by 3 rounds of "Cindy"
5 pull-ups
10 push-ups
15 squats
WOD:
"Lucky 17"
16 Box Jumps 1 Burpee
15 Box Jumps 2 Burpees
14 Box Jumps 3 Burpees
13 Box Jumps 4 Burpees
....
....
....
3 Box Jumps 14 Burpees
2 Box Jumps 15 Burpees
1 Box Jump 16 Burpees
400m run or 500m row
followed by 3 rounds of "Cindy"
5 pull-ups
10 push-ups
15 squats
WOD:
"Lucky 17"
16 Box Jumps 1 Burpee
15 Box Jumps 2 Burpees
14 Box Jumps 3 Burpees
13 Box Jumps 4 Burpees
....
....
....
3 Box Jumps 14 Burpees
2 Box Jumps 15 Burpees
1 Box Jump 16 Burpees
Thursday, April 28, 2011
RXJumpRopes - Group buy
We are getting a group buy together for Rx Jump Ropes (http://rxjumpropes.com). See the Rx Jump Ropes website for pricing ($35-$40), colors, weight, and how to measure proper rope length.
8 ropes or more = 10% discount
15 ropes or more = 15% discount
Rx Jump Ropes will gladly exchange your undamaged cable for a period of two (2) weeks from the time of purchase. It is the purchaser's responsibility to contact Rx Jump Ropes within the 2 week period to request a cable exchange. "Undamaged" refers to a cable that is free of scratches, debris or unnecessary markings on the vinyl coating and any bends or kinks in the length of the cable itself.
If you’re interested, please provide your full name, rope length, rope weight, and handle color by email or by signing up on the back whiteboard at the box.
Please contact Mike Antonio for orders or questions.
04/28/11
Warm-Up:
15 Box Jumps
15 Pull Ups
15 Sit Ups
WOD:
Team WOD
200m row
Power Cleans (95/65)
Wall Balls
Sit Ups
With a team of 4 or 5 athletes. As soon as the athlete on the rower hits 200m each athlete rotates to the next station. This is done for 20 minutes and scored by total meters, Power Cleans, Wall Balls and Sit-Ups.
15 Box Jumps
15 Pull Ups
15 Sit Ups
WOD:
Team WOD
200m row
Power Cleans (95/65)
Wall Balls
Sit Ups
With a team of 4 or 5 athletes. As soon as the athlete on the rower hits 200m each athlete rotates to the next station. This is done for 20 minutes and scored by total meters, Power Cleans, Wall Balls and Sit-Ups.
Wednesday, April 27, 2011
C2B
Chest-To-Bar Baby!
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| From 2011-04-26 (by Eye-Fi) |
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| From 2011-04-26 (by Eye-Fi) |
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| From 2011-04-26 (by Eye-Fi) |
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| From 2011-04-26 (by Eye-Fi) |
Thanks Jerome & Mikey!
A big thanks to Jerome and Mikey for hookin' up the "Eye-Fi" connect card at the box. Pictures will now be updated in "Real Time". As you may know, pictures can be viewed by clicking on the Picasa widget on the right hand side of the website. On a related note, our team of web developers are working tirelessly on a new and improved website...keep an eye out in the next few weeks!
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| From 2011-04-26 (by Eye-Fi) |
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| From 2011-04-26 (by Eye-Fi) |
042711
Warm Up
3 rounds of
10 PVC Good Mornings
10 Lunges each leg
10 Push Ups
10 Jumping Squats
WOD
In 3 min
Run 400 meters
With remaining the time do as many double unders as possible
Rest 1min
Repeat for a total of 4 rounds
3 rounds of
10 PVC Good Mornings
10 Lunges each leg
10 Push Ups
10 Jumping Squats
WOD
In 3 min
Run 400 meters
With remaining the time do as many double unders as possible
Rest 1min
Repeat for a total of 4 rounds
Tuesday, April 26, 2011
042611 WOD
Warm-up:
With a PVC perform the following:
15 shoulder dislocates
15 overhead squats
15 good mornings
Followed by dynamic stretching.
Strength WOD:
Overhead Squats
3-3-3
Conditioning:
Open WOD 11.6
AMRAP in 7 minutes of
3 Thrusters (100/65)
3 Chest to Bar Pull-ups
6 Thrusters
6 C2B Pullups
9 Thrusters
9 C2B Pullups
12 Thrusters
12 C2B Pullups
15 Thrusters
15 C2B Pullups
Continue this pattern...
With a PVC perform the following:
15 shoulder dislocates
15 overhead squats
15 good mornings
Followed by dynamic stretching.
Strength WOD:
Overhead Squats
3-3-3
Conditioning:
Open WOD 11.6
AMRAP in 7 minutes of
3 Thrusters (100/65)
3 Chest to Bar Pull-ups
6 Thrusters
6 C2B Pullups
9 Thrusters
9 C2B Pullups
12 Thrusters
12 C2B Pullups
15 Thrusters
15 C2B Pullups
Continue this pattern...
Monday, April 25, 2011
04/25/11
Warm Up:
15 Push Ups
20 Air Squats
5 Strict Pull Ups
3 Rounds
WOD:
Start w/750M Row
10 Hand Stand Push-ups (or 30 push ups/20 second holds)
50 KB Swings
50 Situps
50 Box Jumps
50 Air Squats
10 Hand Stand Push-Ups (or 30 push ups/20 second holds)
For Time.
3,2,1 GO!!!
15 Push Ups
20 Air Squats
5 Strict Pull Ups
3 Rounds
WOD:
Start w/750M Row
10 Hand Stand Push-ups (or 30 push ups/20 second holds)
50 KB Swings
50 Situps
50 Box Jumps
50 Air Squats
10 Hand Stand Push-Ups (or 30 push ups/20 second holds)
For Time.
3,2,1 GO!!!
Saturday, April 23, 2011
042311
Warm Up
3 Rounds of
15 Box Jumps
15 KB Swings
300 meter run
Wod
2min Double Unders
2min Push Ups
90sec Double Unders
90sec Push Ups
60sec Double Unders
60sec Push Ups
30sec Double Unders
30sec Push Ups
The clock does not stop between movements. Count the total number of Double Unders and Total number of Push Ups. ****There is no substitution for Double Under, if your score is "0" in the allotted time, your score is "0"***
3 Rounds of
15 Box Jumps
15 KB Swings
300 meter run
Double Unders from Patrick Cummings on Vimeo.
Wod
2min Double Unders
2min Push Ups
90sec Double Unders
90sec Push Ups
60sec Double Unders
60sec Push Ups
30sec Double Unders
30sec Push Ups
The clock does not stop between movements. Count the total number of Double Unders and Total number of Push Ups. ****There is no substitution for Double Under, if your score is "0" in the allotted time, your score is "0"***
Friday, April 22, 2011
Kids Crossfit @ 11:30 AM Saturday 04/23
Reminder - Kids CrossFit tomorrowEaster Egg hunt!
Don't forget to bring in your WOD coloring sheet. Best effort wins a prize.
WOD Shorts Order
Last day to submit an order for the custom fight/wod shorts.
I need a minimum of 12 in order to place an order.
Email me with any questions.
http://www.kingcrossfit.com/2011/04/mens-and-womens-fightboardwod-shorts.html
I need a minimum of 12 in order to place an order.
Email me with any questions.
http://www.kingcrossfit.com/2011/04/mens-and-womens-fightboardwod-shorts.html
042211 WOD
Warm-up:
500m row
30 high knee toe touches
2 rounds
WOD:
Clean (75/45)
left lunge
right lunge
push press
The above complex is performed with out putting the bar down, the lunges are done with the bar in the racked position
30 min AMRAP with a partner, you go then they go
500m row
30 high knee toe touches
2 rounds
WOD:
Clean (75/45)
left lunge
right lunge
push press
The above complex is performed with out putting the bar down, the lunges are done with the bar in the racked position
30 min AMRAP with a partner, you go then they go
Thursday, April 21, 2011
The Family You Find
You have the family you’re born into. And then you have other families you find along the way.
For some folks, that’s the military. Or their neighborhood. Maybe a club they join. Some group of folks who “get” them and among whom they feel instantly at home. There’s no tension, no strife, just acceptance and work towards a common cause. Like how families should be, but seldom are.
For us, it’s CrossFit.
Here, we find people who look like us in some ways (callused hands, noticeable traps) and who act like us in some ways (“Come on. More pull-ups. Let’s go.”) But, most importantly, they feel like we do in so many ways. They work hard. They sacrifice. They care. They might be three thousand miles away, or they might be right next to us in the gym. Somehow the distance doesn’t matter. Besides, the blogs and Facebook took care of the distance problem, or so it seems. Miles have faded in the digital world.
There could be a million words written about CrossFit and its legacy to this world, but it might all come down to one: Community. Sure that sounds like sacrilege over the other, more famous phrase: Elite Fitness. But maybe it’s right.
You have the family you’re born into. And you have the CrossFit family you were lucky enough to find along the way.
http://crossfitlisbeth.com/2011/04/19/the-family-you-find/
For some folks, that’s the military. Or their neighborhood. Maybe a club they join. Some group of folks who “get” them and among whom they feel instantly at home. There’s no tension, no strife, just acceptance and work towards a common cause. Like how families should be, but seldom are.
For us, it’s CrossFit.
Here, we find people who look like us in some ways (callused hands, noticeable traps) and who act like us in some ways (“Come on. More pull-ups. Let’s go.”) But, most importantly, they feel like we do in so many ways. They work hard. They sacrifice. They care. They might be three thousand miles away, or they might be right next to us in the gym. Somehow the distance doesn’t matter. Besides, the blogs and Facebook took care of the distance problem, or so it seems. Miles have faded in the digital world.
There could be a million words written about CrossFit and its legacy to this world, but it might all come down to one: Community. Sure that sounds like sacrilege over the other, more famous phrase: Elite Fitness. But maybe it’s right.
You have the family you’re born into. And you have the CrossFit family you were lucky enough to find along the way.
http://crossfitlisbeth.com/2011/04/19/the-family-you-find/
04/21/2011
Warm Up:
Practice a Skill (Ask a Coach for help.)
WOD: "Base-Line"
400M Run
40 Air Squats
30 Sit-Ups
20 Push Ups
10 Pull Ups
3 Rounds for Time
3,2,1 GO!!!
Practice a Skill (Ask a Coach for help.)
WOD: "Base-Line"
400M Run
40 Air Squats
30 Sit-Ups
20 Push Ups
10 Pull Ups
3 Rounds for Time
3,2,1 GO!!!
Wednesday, April 20, 2011
042011
Warm Up
Junk Yard Dog
WOD: Crossfit games WOD #5
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10' target)
DESCRIPTION
Power clean
This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.
Toes to bar
In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.
Wallball
In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.
Junk Yard Dog
WOD: Crossfit games WOD #5
Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10' target)
DESCRIPTION
Power clean
This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.
Toes to bar
In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.
Wallball
In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.
Tuesday, April 19, 2011
041911 WOD
Warm Up:
15 knees-to-elbows
20 lunges
30 knee high toe touches
3 Rounds
WOD:
4 Rounds
Max Rep Body Weight Bench Press immediately followed by a 250m ROW.
(There is no time component to this WOD.)
Count your total Reps for the BP. Keep track of your time on the ROW.
15 knees-to-elbows
20 lunges
30 knee high toe touches
3 Rounds
WOD:
4 Rounds
Max Rep Body Weight Bench Press immediately followed by a 250m ROW.
(There is no time component to this WOD.)
Count your total Reps for the BP. Keep track of your time on the ROW.
Monday, April 18, 2011
Mens and Womens Fight/Board/WOD shorts pre-order now
Men's Artwork Sample 2
Women's Sample
Prices are listed. There will be a nominal fee for shipping.
Email Michael Foote to order and with any questions.
04/18/11
Warm Up:
20 Box Jumps
10 Good Mornings or Back Extensions
5 Hand Stand Push or Holds
3 Rounds
WOD:
15 Med Ball Cleans or Sand Bag Cleans
15 Push-Ups (Release at the Bottom)
25 Double Unders
12min AMRAP 3,2,1 GO!!!
20 Box Jumps
10 Good Mornings or Back Extensions
5 Hand Stand Push or Holds
3 Rounds
WOD:
15 Med Ball Cleans or Sand Bag Cleans
15 Push-Ups (Release at the Bottom)
25 Double Unders
12min AMRAP 3,2,1 GO!!!
Sunday, April 17, 2011
Donkey Kong WOD at Harbor Steps
Who's down to do the Donkey Kong WOD at Harbor Steps in Downtown Seattle on May 22 @ 9:30am? Immediately following the WOD we will indulge on some Paleo friendly food at Ipanema!
Saturday, April 16, 2011
041611
Warm-up:
1 mile run or 1600m row
WOD:
"Death by Kettlebell Swing"
On the first minute do 1 KB swing, on the 2nd minute do 2, etc continuing on until you cannot complete the number of reps within the minute. Your score is the highest number/minute completed. Men's weight is 24kg, women's is 16kg.
1 mile run or 1600m row
WOD:
"Death by Kettlebell Swing"
On the first minute do 1 KB swing, on the 2nd minute do 2, etc continuing on until you cannot complete the number of reps within the minute. Your score is the highest number/minute completed. Men's weight is 24kg, women's is 16kg.
Friday, April 15, 2011
Kids Crossfit @ 11:30 AM Saturday 04/16
Reminder:
This will be held after the last Saturday adult class.Come one come all. Bring your friends.
Chuck Norris - Crossfit
- It takes Chuck Norris 10 minutes to do Cindy Rx'd.
- Chuck Norris once did Fran in under a minute. It could have been faster, but he added 45 roundhouse kicks to the workout.
- CrossFit - Because the only person that doesn't need to work out is Chuck Norris.
- It takes Fran over an hour to complete a "Chuck Norris".
- Chuck Norris is currently suing Linda, claiming the "Three Bars of Death" are trademarked as nicknames for his two legs and right arm.
- No matter how intensely Chuck Norris works out, Pukie is afraid to meet him.
- Chuck Norris doesn't get rhabdo; rhabdo gets Chuck Norris.
- Chuck Norris has never done a CrossFit Total and he never will... there simply aren't enough weights available.
- I once saw Chuck Norris do Linda. I blinked, he said "done" and walked out of the gym.
- What was Chuck Norris' score on Fight Gone Bad? Zero. Fights don't go Bad for Chuck Norris.
- Chuck Norris is actually the father of every girl with a WOD named after her.
- Chuck Norris did a bear complex once... holding a live bear.
- Chuck Norris has renamed the Crossfit Games. He calls them "warm up"
- Every time you experience an earthquake, Chuck Norris is doing Deadlifts nearby.
- CrossFit exists because Chuck Norris allows it to.
041511 WOD
Warm-up:
"Annie" NFT (not for time)
50-40-30-20-10
Double-unders
Sit Ups
WOD:
21-15-9
Ring Dips
Knees to Elbows
Box Jumps
500M Row after each Round. (If a Rower is not available 75 Double-unders)
"Annie" NFT (not for time)
50-40-30-20-10
Double-unders
Sit Ups
WOD:
21-15-9
Ring Dips
Knees to Elbows
Box Jumps
500M Row after each Round. (If a Rower is not available 75 Double-unders)
Thursday, April 14, 2011
Crossfit Games Workout #4
Warm Up: Junk Yard DAWG
WOD: Crossfit Games Work #4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups
Description
Bar-facing burpees Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.
Overhead squat This is a standard overhead squat. A full squat snatch is permitted, but not required, to start the movement if the standard depth is achieved. The hip crease must be below the knee at the bottom. The hips and knees must fully open at the top with the barbell locked out overhead. You may not use a rack.
Muscle-up In the muscle-up you must pass from a hang below the rings to support above them. A kipping muscle-up is ok, swings or rolls to support are not permitted. The hands must roll out while at a full hang (with or without a “false grip”). The elbows must fully lock out while supporting yourself above the rings.
3,2,1 GO!!!!
WOD: Crossfit Games Work #4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120lbs / 55kg)
10 Muscle-ups
Description
Bar-facing burpees Each burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell.
Overhead squat This is a standard overhead squat. A full squat snatch is permitted, but not required, to start the movement if the standard depth is achieved. The hip crease must be below the knee at the bottom. The hips and knees must fully open at the top with the barbell locked out overhead. You may not use a rack.
Muscle-up In the muscle-up you must pass from a hang below the rings to support above them. A kipping muscle-up is ok, swings or rolls to support are not permitted. The hands must roll out while at a full hang (with or without a “false grip”). The elbows must fully lock out while supporting yourself above the rings.
3,2,1 GO!!!!
Wednesday, April 13, 2011
Nordstrom's Beat The Bridge
Hey everybody, here's the Beat The Bridge information. Jason Guerrero aka JTyme be your point of contact. His email is below if you have any questions or concerns
What: Nordstroms Beat The Bridge (8k run or 4 mile family walk)
When: Sunday May 15th
Where: Husky Stadium
Start Times: The first wave for the 8k run starts at 8:30am and the last wave starts at 8:42am (your start time is determined at the time of registration. It will ask to select your average mile time). The 4 mile family walk starts at 8am.
Cost: $17 - with an additional $20 if you choose to purchase the technical/dri-fit shirt
To join the team, choose "join a team" and search "King Crossfit" - no password in required.
If you have any questions, please email Jason at mr.jtyme@gmail.com
What: Nordstroms Beat The Bridge (8k run or 4 mile family walk)
When: Sunday May 15th
Where: Husky Stadium
Start Times: The first wave for the 8k run starts at 8:30am and the last wave starts at 8:42am (your start time is determined at the time of registration. It will ask to select your average mile time). The 4 mile family walk starts at 8am.
Cost: $17 - with an additional $20 if you choose to purchase the technical/dri-fit shirt
To join the team, choose "join a team" and search "King Crossfit" - no password in required.
If you have any questions, please email Jason at mr.jtyme@gmail.com
041311
Warm Up:
Burgener Warm Up
WOD
Team "Cindy"
5 Pull-ups
10 Push-ups
15 Squats
20Min AMRAP
One person at a time, team decides when to alternate
3,2,1 GO!!!!
Burgener Warm Up
WOD
Team "Cindy"
5 Pull-ups
10 Push-ups
15 Squats
20Min AMRAP
One person at a time, team decides when to alternate
3,2,1 GO!!!!
Tuesday, April 12, 2011
Gymnastics WOD
041211 WOD
Warm-up:
500m row
10 ring dips/box dips
15 push-ups
2 rounds
Strength:
Deadlift
5-3-3-1-1
Conditioning:
AMRAP in 8 minutes
8 Wall Balls
8 Sit-ups
500m row
10 ring dips/box dips
15 push-ups
2 rounds
Strength:
Deadlift
5-3-3-1-1
Conditioning:
AMRAP in 8 minutes
8 Wall Balls
8 Sit-ups
Monday, April 11, 2011
04/11/11
Warm-Up:
20 Box Jumps
20 PVC Overhead Squats
20 Good Mornings
2 Rounds
WOD:
70 Double Unders
60 Burpees
50 Air Squats
40 KB-Swings
30 Pull-Ups
20 Knees To Elbow
10 Handstand Push-Ups (2 Stacked Abmats) **Scale=30 Push-Ups***
For Time
3,2,1 Go!!!
20 Box Jumps
20 PVC Overhead Squats
20 Good Mornings
2 Rounds
WOD:
70 Double Unders
60 Burpees
50 Air Squats
40 KB-Swings
30 Pull-Ups
20 Knees To Elbow
10 Handstand Push-Ups (2 Stacked Abmats) **Scale=30 Push-Ups***
For Time
3,2,1 Go!!!
Sunday, April 10, 2011
Friday, April 8, 2011
040911
WARM UP:
15 PVC Overhead Squats
15 Push Ups
15 Box Jumps
4 Rounds
WOD:
300 Double Unders (1200 Singles)
5 Burpee Penalty for any breaks in the Double Under
15 PVC Overhead Squats
15 Push Ups
15 Box Jumps
4 Rounds
WOD:
300 Double Unders (1200 Singles)
5 Burpee Penalty for any breaks in the Double Under
CF Open WOD 11.3
Warm-up:
1000m row
Followed by 3 rounds of
30 knee high toe touches
20 lunges (10 each leg)
10 pull-ups
WOD:http:
CF Open 11.3
1000m row
Followed by 3 rounds of
30 knee high toe touches
20 lunges (10 each leg)
10 pull-ups
WOD:http:
CF Open 11.3
Thursday, April 7, 2011
04/07/11
Warm Up:
Skill Work (i.e. Muscle Ups, Double Unders, Hand Stand Push-Ups, etc..)
WOD: "Helen"
400 meter run
21 Kettlebell Swings (53lb/35lb)
12 Pull Ups
3 rounds for Time
3,2,1 Go!!!
Skill Work (i.e. Muscle Ups, Double Unders, Hand Stand Push-Ups, etc..)
WOD: "Helen"
400 meter run
21 Kettlebell Swings (53lb/35lb)
12 Pull Ups
3 rounds for Time
3,2,1 Go!!!
Wednesday, April 6, 2011
I am not average. I am not most people.
From The Traveler’s Gift by Andy Andrews:
“I will persist without exception. I will continue despite exhaustion. I acknowledge that most people quit when exhaustion sets in. I am not “most people.” I am stronger than most people. Average people accept exhaustion as a matter of course. I do not. Average people compare themselves with other people. That is why they are average. I compare myself to my potential. I am not average. I see exhaustion as a precursor to victory.”
The next time you want to quit, where the WOD seems bigger than you, ask yourself - are you "most people"?
030611
Warm-up:
100 double Unders
30 kb swings
Strength WOD:
Bench Press
5-5-5-5
Conditioning WOD:
50-40-30-20-10
Air Squats
Sit-ups
100 double Unders
30 kb swings
Strength WOD:
Bench Press
5-5-5-5
Conditioning WOD:
50-40-30-20-10
Air Squats
Sit-ups
Tuesday, April 5, 2011
The Return of Kids Crossfit coming April 16th
Mark your calendars - Kids CF returning April 16th @ 11:30 am
First session is free.....
CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit
geared and designed for a special population and the specific developmental needs of that population.
(nuerological, cognitive, motor)
CrossFit Kids is the principal strength and conditioning program for many young athletes and the primary P.E. program for many home schools, charter schools. It is used by athletic teams, martial arts schools and many parents that want their kids to grow up healthy, strong and have a life long love of working out thus avoiding the common problems associated with childhood inactivity and obesity.
Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Healthy living requires that our kids push, pull, run, throw, climb, lift, jump, effectively and safely regardless of whether or not they play athletics. Athletics is a specialized pursuit. Our goal is to support the specialist, but reward the generalist.
Talk to Coach Karlie about pricing/punch cards
Any questions, hit up Coach Karlie and Coach Ryan on Facebook
First session is free.....
CrossFit Kids is not simply a scaled down version of CrossFit, it is entirely absolutely CrossFit
geared and designed for a special population and the specific developmental needs of that population.
(nuerological, cognitive, motor)
CrossFit Kids is the principal strength and conditioning program for many young athletes and the primary P.E. program for many home schools, charter schools. It is used by athletic teams, martial arts schools and many parents that want their kids to grow up healthy, strong and have a life long love of working out thus avoiding the common problems associated with childhood inactivity and obesity.
Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Healthy living requires that our kids push, pull, run, throw, climb, lift, jump, effectively and safely regardless of whether or not they play athletics. Athletics is a specialized pursuit. Our goal is to support the specialist, but reward the generalist.
Talk to Coach Karlie about pricing/punch cards
Any questions, hit up Coach Karlie and Coach Ryan on Facebook
040511 WOD
Warm-up:
Row 500m
20 Shoulder Dislocates
20 Overhead Squats w/ PVC
20 Good Morning w/ PVC
10 handstand push-ups
Strength:
5-3-3-1-1
Power Clean
If you want to go heavy, squat clean it!
Met-Con:
8 min AMRAP
9-6-3
Overhead Plate Lunge 25/15 (9 each leg - 18 total)
Knees-to-elbows
Burpees
Row 500m
20 Shoulder Dislocates
20 Overhead Squats w/ PVC
20 Good Morning w/ PVC
10 handstand push-ups
Strength:
5-3-3-1-1
Power Clean
CSCCa - Power Clean - Execution from Greg Werner on Vimeo.
If you want to go heavy, squat clean it!
Met-Con:
8 min AMRAP
9-6-3
Overhead Plate Lunge 25/15 (9 each leg - 18 total)
Knees-to-elbows
Burpees
Monday, April 4, 2011
04/04/11
Warm UP:
Junk Yard DAWG
WOD:
40 Double Unders
8 Thrusters (95lb/65lbs)
8 Pull Ups
12Min AMRAP
3,2,1 GO
Junk Yard DAWG
WOD:
40 Double Unders
8 Thrusters (95lb/65lbs)
8 Pull Ups
12Min AMRAP
3,2,1 GO
Saturday, April 2, 2011
Volunteers Needed
If you would like to volunteer to be the point of contact and also coordinate the team, carpooling etc...please email me Foote or leave a reply in the comments section. |
040211
Warm Up
3 rounds of
10 Squats
10 Lunges
10 Jumping Lunges
10 Jumping Squats
WOD
“BLACK JACK” with WALL BALLS
Each Pair = 21
For time:
20 Wall Balls, 1 Sit-Up
19 Wall Balls, 2 Sit-Ups
18 Wall Balls, 4 Sit-Ups
17 Wall Balls, 5 Sit-Ups
....
...
3 Wall Ball, 18 Sit-Ups
2 Wall Balls, 19 Sit-Ups
1 Wall Ball, 20 Sit-Ups
3 rounds of
10 Squats
10 Lunges
10 Jumping Lunges
10 Jumping Squats
WOD
“BLACK JACK” with WALL BALLS
Each Pair = 21
For time:
20 Wall Balls, 1 Sit-Up
19 Wall Balls, 2 Sit-Ups
18 Wall Balls, 4 Sit-Ups
17 Wall Balls, 5 Sit-Ups
....
...
3 Wall Ball, 18 Sit-Ups
2 Wall Balls, 19 Sit-Ups
1 Wall Ball, 20 Sit-Ups
Friday, April 1, 2011
040111 WOD
Warm-up:
100 Burpees
WOD:
2 mile run
Followed by "Heavy" Fran
21-15-9 reps of
Thruster (135/95)
Pull-ups (Chest-to-bar)
Finish w/ 3000m row
Finisher:
Prowler sled push (100m 10x back and forth)
100 Burpees
WOD:
2 mile run
Followed by "Heavy" Fran
21-15-9 reps of
Thruster (135/95)
Pull-ups (Chest-to-bar)
Finish w/ 3000m row
Finisher:
Prowler sled push (100m 10x back and forth)
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