Happy Birthday Coach Ron!

You still have the dance moves of a 21 year old!

Halloween WOD 10/31/11

Warm Up:
10 Burpees
15 Box Jumps
20 Sit-Ups
3 Round

WOD:
10 Sumo High Deadlift High Pull (95lb/65lb)
31 Double Unders
11 Push Press (95lb/65lb)
16Min AMRAP

3,2,1 Go!!!

Reminder: 5pm,6pm, 7pm Class are cancelled. Foundation Class is also cancelled. Foundation will resume on Wednesday.

Have a Safe and Happy Halloween!!!!

102911 WOD

Warm-up:
10 box jumps
15 med ball "toss-n-catch" over pull-up bars
25 sit-ups
3 rounds

WOD:
800m Run
20 Swings (55/35)
30 Push Ups

2m Rest

400m Run
30 Swings
20 Push Ups

1m Rest

200m Run
50 Swings
10 Push Ups

102811

Warm Up:
Junk Yard DAWG

WOD: "Team Bear"
Power Clean
Front Squat
Push Press
Back Squat
Push Press
(95lb M/65lb W)
Team of 2. Only 1 person working at a time. Switch after each set.
18min AMRAP

Rest between rounds as needed.
Notes: The Power clean must be separate from the front squat. No resting on the ground during rounds, not even to re-grip.

10/27/11 WOD

Warm Up:
500m Row
Shoulder Dislocates
20 Squats
2 Rounds

WOD:
Bench Press
5-5-5-5-5

Met-Con:
10 Knees to Elbow
20 Walking Lunges
35 Double Unders
13Min AMRAP

3,2,1 GO!!!!

CROSSFIT TOTAL

Nice job to all the athletes who completed their Crossfit Total the past week. We hope to do it again next year. If you completed all 3 movements please post your scores with the Total in comments.

102611 WOD

Warm-up:
300m run
12 Med ball cleans
12 Ring dips or Box dips
3 rounds

WOD:
21-15-9 reps of
Front Squats (135/85)
Burpees
Pull-ups

Monday WOD Results

Another big day with over 110 athletes!

102511

Warm Up
2 Rounds
50 Double Unders
15 Shoulder Dislocates
15 Overhead Squats w/ PVC

WOD:

Press (Strict)
1-1-1

Finisher
Tabata Good Mornimgs #45/#35

10/24/11

Warm Up:
500M Row
10 Pull-Ups
10 Knees to Elbows
2 Rounds

WOD:
400M Run
50 Air Squats
400M Run
50 Sit-Ups
400M Run
50 Push-Ups
400M Run
50 Box Jumps
for Time

3,2,1 Go!!!!

Don't forget Part III of the Total is tomorrow.

Hostile Takeover 2011

Great job to Coach Vip and Coach Tiff as they took 4th Place out of 29 teams this weekend at "Hostile Takeover" Competition held at NW CrossFit in Bellevue!

Congrats to Coach Mike and Coach Karlie

Congratulations to Coach Mike and Coach Karlie for tying the knot.

102211 WOD

Warm-up:
Obstacle Course 7 rounds

WOD
AMRAP in 15 minutes
200m Run
12 SDHP (53/35)
12 Goblet Squats (53/35)
12 KB Swings (53/35)

102111

Warm-up:
1 mile run or 1600m row

WOD:
"Death by Thruster"
On the first minute do 1 thruster, 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 95lbs, women's is 65lbs.

10/20/11 Total Part Two

Warm Up:
400M Run
20 Good Mornings
20 Air Squats
20 Lunges

WOD: Squat
1-1-1

Squat Rules:
The squat must be done from the squat stands or power rack. The bar must be placed on the back and walked out to clear the rack completely. No contact with the rack is permitted until the bar is replaced in the rack. Once the bar is lowered, the stance cannot change until the bar is to be racked. The starting position must be completely upright, with the knees and the hips fully extended and with the chest up. The hips are lowered until the top surfaces of both of the legs at the hip joint are lower than the knees, and then the bar is lifted back up. The finish position is the same as the starting position, and the athlete must return to it before the bar is racked. When the finish position is secure, the bar must be walked back into the rack and successfully replaced.
Any halt in the upward motion of the whole bar, identified at its position on the back rather than at its ends, constitutes a missed attempt, as does any change in position of the feet against the floor during the squat. Any deliberate attempt to lower the bar counts as an attempt. No more than two spotters are permitted, and they are not allowed to touch the bar during the attempt, which is finished only after the bar is successfully replaced in the racks. The spotters are permitted to steady the racks, and to take the bar if the lifter loses control of it. Any touching of either the bar or the lifter by any spotter invalidates the attempt.
(Courtesy of Crossfit Main Site)

**Please warm up with lighter load prior to your first attempt.)
3,2,1 GO!!!

Tuesday and Wednesday WOD Results

101911 WOD

Warm-up:
300m run
30 knee high toe-touches
15 KB Swings
3 rounds

WOD:
3 rounds for time of
100 Double-unders (250 singles)
10 Burpee Pull-ups*
15 Box jumps 24/30
30 Sit ups

*Scale down to pull-ups if you use a band.

101811 WOD

Warm-up: 400m run followed by
Shoulder Dislocates
Good Mornings w/ PVC
Overhead Squats w/ PVC

WOD:
CrossFit Total

Deadlift
1-1-1

Bench Press*
1-1-1

*The Bench Press is technically not a part of the CF Total, however, it's a movement we program in our WOD's frequently enough to warrant the need to know your 1RM.

On Thursday, we'll be wrapping up the CF Total with the Back Squat and Press.

If you finish early, get your PR or benchmark for the following:
- 250m row
- 500m row
- Consecutive Double-Unders
- Consecutive Pull-up (kipping, butterfly or strict)

Monday WOD Results

CrossFit Total Week

On Tuesday and Thursday we'll be working on obtaining your 1 rep max for the following movements: Back Squat, Press, Deadlift and Bench Press.

Tomorrow we will be doing the Deadlift and Bench Press. After warming-up, you will get three attempts to determine your 1 rep max for the Deadlift and Bench Press. You will have the whole class hour so there is no need to rush.

After this week, we'll have a new rule at the box. If we ask you what your 1 rep max is for the Squat, Press, Deadlift or Bench Press and you don't know....guess what your doing? Burpees baby! This will help us determine your starting point in terms of load when we have our strength days.

In addition to obtaining your one rep max for the above-mentioned movements, you will also find out what your CrossFit Total is. This is a CrossFit style powerlifting meet in which you have three attempts to find a 1 rep max for the Back Squat, Press and Deadlift. Your CrossFit Total is the sum the highest successful lift in each section. For a detailed explanation on the event and standards for each movement, please read Mark Rippetoe's CFT overview here. To see how you rank, check out these strength standards.

Seattle Mist in the House!

Save the Date 10/29/11!!!!!

King Crossfit Halloween Party and Coach Ron's Birthday 10/29/11. Details to follow.

Pictures from last year party.

10/17/11 WOD

Warm Up:
30 Double Unders
20 Lunges
10 Lunges
3 Rounds

WOD:
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

3,2,1 GO!!!!

10/14 Results

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October 15th - AMAZING GRACE

 

Tomorrow, King CF will be hosting a unique athletic competition called Barbells for Boobs - Amazing “Grace” to raise funds in the fight against breast cancer, both locally and nationwide.

The WOD consists of 30 Clean and Jerks for time.  We will start the first WOD at 9 am and do one every 30 min. The last one will be at 11 am.

This is a fundraiser for Mammograms In Action.  MIA is a 501(c)3 non-profit breast cancer organization with the mission to provide funding for qualified low-income and uninsured women and men who need screening and/or diagnostic procedures in the prevention of breast cancer. Through grants to locally based breast centers and breast health care providers, they provide funding for diagnostics and biopsy as prescribed by a medical doctor.

If you would like to register for the event, please go here http://www.barbellsforboobs.com/event-registration/?regevent_action=register&event_id=78
If you would like to show up for the WOD and donate, we will be taking donations at the box. This donation is tax deductible and you can find a receipt here http://www.mammogramsinaction.org/_forms/B4B_OFFLINE_DONATION_RECEIPT.pdf

Registration and/or a donation is not necessary to WOD but it is a great cause and your support will be much appreciated. 

101411

WARM UP:
10 PVC Overhead Squats
10 Push Ups
5 Strict Pulls Ups
3 Rounds

WOD:
In teams of 2
Every minute on the minute for 20 minutes
8 burpees
With the time remaining do as many deadlifts 275/155 as possible
Only one athlete works at a time, alternate every minute

Wednesday WOD Results

10/13/11 WOD

Warm Up:
500M Row
Followed by:
Shoulder Dislocates and Good Mornings

WOD:Press
5-4-3-2-1

Met-Con:
200M Sprint
20 Push Ups
10 Box Jump
12MIN AMRAP

3,2,1 GO!!!

101211 WOD

Warm-up:
30 double-unders
20 knee high toe touches
20 Russian Twist
3 rounds

WOD:

Complete as many reps as possible in 8 minutes following the rep scheme below:

3 Power Cleans (115/85)
3 Pull-ups
6 Power Cleans
6 Pull-ups
9 Power Cleans
9 Pull-ups
12 Power Cleans
12 Pull-ups
15 Power Cleans
15 Pull-ups
18 Power Cleans
18 Pull-ups
21 Power Cleans
21 Pull-ups...
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Partner-up it's a short WOD!

Finisher:
Coaches choice

101111

Warm Up
3 rounds
10 pvc good mornings
10 pvc over head squats
10 box jumps

WOD
Back Squat
3-3-3-3-body weight squat
After your last set of 3, body weight back squat as many reps as possible

Finisher
Stretch

10/10/11 WOD

Warm-up:
10 KB swings
10 KB lunges
10 sumo deadlift high pull with KB
3 rounds followed by a 400m run

WOD:
"Jackie"
1000M Row
50 Thrusters 45lb
30 Pull Ups
for Time

Find a partner as they will count your thrusters & pull-ups and vice-versa.

Finisher:
100 Sit-Ups for time.

100811 WOD

Warm-Up:
5 pull-ups
10 Push-Ups
16 Lunges (8 each leg)
4 Rounds

WOD:
In 3 Minutes:
Run 400M
5 Burpees
w/ the time remaining do as many Sit-Ups as Possible.
5 Rounds (Rest 1.5min between each Round)
Your Score is your total amount of Sit-Ups.

Finisher:
Visit our friends, Troy and Kim Morse at the open house for their new box, CrossFit Fuse in Redmond.

100711

Warm Up
3 Rounds of
10 Overhead PVC Lunges
10 Push Ups
10 Box Jumps

WOD
AMRAP in 17min
Teams of 3
200M Row
Overhead Squats #95/#65

One person rows 200 meters, one person overhead squats, one person rests. Rotate once 200 meters is completed

Wednesday WOD Resuts

34 athletes at 7pm and over 110 total for the day!

10/06/11

Warm Up:
Good Mornings
20 Lunges
Bear Crawls
3 Rounds

WOD:
30 Double Unders
12 Body Weight DeadLifts
12 Knees to Elbows
15Min AMRAP

3,2,1 GO!!!!

(Don't forget no 6pm and 7pm Class today. Come join us for the Paleo Nutrition Class. $10.00 donation for the 3 member panel.)

Paleo Talk attendance

All,
If you plan on attending the Paleo nutrition talk, please go to the Facebook Event and confirm yes.
We need an accurate headcount so we can set up accordingly.
Thanks!

Facebook Paleo Evite

100511 WOD

Warm-up:
500m row
15 sit-ups
15 knees-to-elbows
2 rounds

WOD:
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans 135#Men/95#Women
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycle

Complete as many rounds as possible in each cycle. Goal is to maintain that max number of rounds across the 5 cycles.

100411

Warm-Up
Shoulder Dislocates

Strength WOD:
Push Press/Push Jerk
3-3-3-3

Finisher
11 KB Swings
7 Burpees
7 min AMRAP

3,2,1 GO!!!!

Monday WOD Results

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10/03/11

FIRST DAY OF THE PALEO CHALLENGE. ARE YOU READY?


Warm-up:
Suicide Drills w/ 3 burpees
7 rounds

WOD:
"Baseline"
400m run
40 air squats
30 sit-ups
20 push-ups
10 pull-ups
3 rounds for time

3,2,1 GO!!!!

**DUE TO THE PALEO DISCUSSION THERE WILL NOT BE A 6PM AND 7PM CLASS ON THURSDAY (10/06/11).

Saturday Results 10/01/11

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09/30 wod results

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100111 WOD

Warm-up:
Run 400m or Row 500m
40 knee high toe touches
20 med ball toss and catch over pull-up bars (on your own, not with a partner)
2 rounds

WOD:
50 Double-unders
21 KB Swings
12 Pull-ups
3 rounds for time