123111 WOD

Warm-up:
25 Double unders
10 push-ups
20 sit-ups
3 rounds

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

12/29 WOD RESULTS

 


 
 

123011

Warm-up:
3 Rounds of
400m run
10 Shoulder Dislocates, Good Mornings OHS with PVC pipe.

WOD

"Leg Matrix"
AMRAP in 10 minutes
10 air squats
10 lunges (5 each leg)
10 jumping air squats
10 jumping lunges(5 each leg)

Finisher
15 min stretch

122911 WOD

Warm-up:
25-20-15-10-5
Double-unders
Ball Slams
Followed by standard PVC stretches (OHS, Good Mornings & Shoulder Dislocates)

WOD:
MAX EFFORT ROW aka "Rowzilla"
250m Row x 6
Rest approximately 3 minutes between each round

For larger classes, rather than go in heats you will alternate with your partner(s).

Wednesday WOD Results

122811 WOD

Warm-up:
1000m row followed by 3 rounds of:
5 pull-ups
10 toes to bar
20 mountain climbers

WOD:
21-15-9 reps of
Thruster to Back Squat
Push-up (hand release)

Partner-up if it's a larger class.

Monday and Tuesday WOD Results

122711

Warm Up:
15 Air Squats
20 Lunges
30 Good Mornings

WOD:
DeadLifts
5-5-5-5

Finisher
AMRAP in 10 min
15 med ball cleans
30 Double Unders

3,2,1 GO!!!!

122611 WOD

Warm-up:
5 rounds of
5 knees to elbows
10 push-ups
15 air squats

WOD:
Teams of 2
400m run
100 Thrusters (45/35)
400m run
100 Pull-ups
400m run
100 burpees
400m run
100 sit-ups

122311

Warm Up:
30 Double Unders
20 Thrusters 45/35
10 Box jumps
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!!!!

Thursday WOD Results

Wednesday WOD Results

12/22/11

Warm-up:
200m run
10 Pull-Ups
15 Sit-Ups
20 lunges
3 rounds

WOD:
In 20 minutes
Teams of 3 athletes
300m run
Ball Slams
KB Swings (53/35)
One person at each movement. Rotate to the next movement as soon as your teammate is back from the run. Score = total number of reps for Ball Slams and KB swings.

If it is a team of 2 athletes, they have the option to do either KB swings or Ball Slams.

3,2,1 Go!!!

Tuesday WOD Results

122111 WOD

Warm Up:
500M Row
10 burpees
20 knee high toe touches
2 Rounds

Body Weight Bench Press
followed by 1 min MAX effort double unders
Score is the total for each movement.
5 Rounds

There is NO time component to this WOD.

12/20/2011

Merrell Shoe Demo Today!!!

During the 4:15, 5:00, 6:00, and 7:00 pm classes, Merrell representatives will be bringing in a full array of their barefoot/minimalist shoe. You get fitted by a pro and you can try them out during the WOD! While you have them on, try to qualify for the Merrell/King CrossFit raffle. The winner, one male and one female from our box, wins a pair (of your choosing) of some Merrell shoes! Details of qualifying will be discussed at the box. If you've been following the barefoot videos that have been posted over the last few weeks, you should watch this next one- http://www.youtube.com/watch?feature=player_detailpage&v=ZpPKPBi7mzw.

WARM UP:
3 rounds
20 M Prison lunges
20 M Bear crawls
20 M Backwards run
20 M Broad jumps
(roughly the length of the turf)

WOD:
15 Ground to Overhead (115/85 lbs)
15 Box Jumps (30/24")
200 M run
10 Ground to Overhead
10 Box Jumps
200 M run
5 Ground to Overhead
5 Box Jumps
200 M run
*as usual, scale as needed... i.e. less weight, lower box

FINISHER:
Tabata (8 rounds)
Toes to Bar and
Hand Release Pushups

12/19/11

Warm Up
1 Rope Climb
500M Row
12 Box Jumps
2 Rounds

WOD:
1200m run
10 Wall Ball shots
800m run
20 Wall Balls shots
600m run
30 Wall Ball shots
200m run
40 Wall Ball shots
for Time
(Posted by Coach Glen on 07/20/11)

3,2,1 GO!!!!!

121711 WOD

Warm up:
10 wall balls
15 KB Swings
20 knee high toe touches
3 rounds

WOD:
"Nicole"
AMRAP in 20 minutes
400m Run
Max rep pullups

Friday WOD Results

Thursday WOD Results

121611

Warm up
3 rounds of
20 air squats
20 lunges (10 each leg)
20 jumping squats
20 jumping lunges

WOD 1
200 double unders for time
7 situps every miss or every time you break for a rest
RX + 300 double unders
15 min cap

Followed By

WOD 2
Death by push ups

12/15/11

Warm Up:
400M Run
10 Box Jumps
5 Pull-Ups
2 Rounds

WOD: Teams of 2
9 Deadlifts
6 Hanging power cleans
3 Push press
All three movements equals one round. Switch after each round.
(115LB/85LB)
20 MIN AMRAP

3,2,1 GO!!!

121411 pics

Wednesday WOD Results

King CrossFit Represented in the local MMA Scene

This past Saturday at Snoqualmie Casino's Rumble at the Ridge XXI, there were several title fights going down. In the main event, local professional Anthony "Freight Train" Hamilton won the Pro Heavyweight Title by demolishing his opponent, Matt "the Attack" Kovacs out of Arlington. Freight Train won by submission due to strikes in the second round. Anthony lives locally but fights out of Jackson MMA in New Mexico. When in town he trains at Foster BJJ in Kent and... KING CROSSFIT!!! Keep an eye out for him at the box because he is all about getting better.

121411 WOD

Warm-up:
"Annie" (not for time)
50-40-30-20-10
Double-unders
Sit-ups

WOD:
For time:
Row 30 calories
30 Burpees
Ball Slams, 30 reps
30 Toes to bar
30 Overhead Plate Lunges (45m/25w)
300m run

12/13 wod results

121311

Warm Up:
4 rounds (not for time)
5 pull ups
10 push ups
15 air squats

Strength:
Heavy Thrusters
3-3-3-3

Finisher
Team row

3,2,1 GO!!

Monday WOD Results

12/10 WOD results

12/12/11

Warm Up:
Junk Yard Dawg

WOD:
10 OHS (95lb/65lb)
15 Box Jumps
200M Run
15Min AMRAP
(Scale as needed.)


3,2,1 GO!!!

12/09 WOD results

121011 WOD

Warm-up:
500m Row
30 Double unders
10 knees-to-elbow
2 rounds

WOD:
200m Sprint

24 Burpees
24 KB Swings (55/35)
24 Lunges w/ KB (total for both legs)

400m

16 Burpees
16 KB Swings
16 Lunges w/ KB

400m

8 Burpees
8 KB Swings
8 Lunges w/ KB

200m

You will do the sprint and then come back in and do the above listed movements. On the Lunges you will take your Kettlebell with you and hold it at the chest while you lunge. The lunges are total, NOT per leg.

Thursday WOD Results

120911

Warm Up
3 rounds
10 pvc good mornings
10 pvc over head squats
10 lunges (10 each leg)

WOD
Back Squat
5-3-3-1-1

Finisher
AMRAP in 8 min of
8 medball cleans
8 medball push ups

12/8/11

Warm Up:
Practice a Skill:
Double Unders, Muscle Ups, Handstand Push-Ups, Rope Climb

WOD: Team of Two
30 Calories on the Rower
400m Run
65 Double Unders
400m Run
(Relay format.)
End with 100 Burpees. Break-up the Burpees however you like.

Only one athlete working at a time. Everyone on your team must finish the row before going to the run. You must finish the 65 Double Unders before going to the last run.

3,2,1 GO!!!!

12/07 WOD Angie results

120711 WOD

Warm-up:
Obstacle Course
7 rounds

WOD
"Angie"
100 pull-ups
100 push-ups
100 sit-ups
100 squats
for time

FULL RANGE OF MOTION FOR EACH MOVEMENT!!!

Trying to figure out this "barefoot" stuff people have been talking about?

Hey King Athletes!

If you haven't heard already, representatives from Merrell will be visiting our box on Tuesday, December 20, during the afternoon and evening sessions. It'll be just in time to send a quick note to Santa if you want to add a pair of wicked training shoes to your wish list.

These Merrell peeps will bring their line of barefoot/minimalist shoe wear for us to properly test out. If you haven't been to a shoe demo (New Balance and FiveFingers) at King CrossFit before, you need to! You get professionally sized for their specific shoe and then you get to WOD in them. Plus you have the technical support for any questions right there and then! This is an awesome way to test drive some new kicks. To top it off, Merrell will be giving away a pair of shoes (details to follow... raffle or contest or... WOD-off;).

There will be more information coming but for now, read up on barefoot running (taken from http://www.merrell.com/US/en/BarefootTips).

Get More Out of Merrell Barefoot with Top Tips

If you think you can’t get more out of your walks, runs or hikes, think again. Merrell Barefoot can help tune up your stride and turn on your adventure. Discover how to stimulate your senses and awareness, develop stronger muscles and find a more balanced posture in the shoe designed to move you.

Before you get started, here’s a list of things you should know:

1. Start at the beginning.

   Whether you’re a seasoned athlete or a weekend warrior, barefoot training should start with the fundamentals. Build on them step by step to get the most out of your barefoot experience.

2. Practice good form.

   Proper foot strike, and other factors can optimize barefoot performance. You can learn correct training techniques with our Barefoot Challenge App.

3. Build endurance gradually.

   Barefoot works muscles in your feet and legs that you may not be accustomed to using. If you usually wear socks, your feet may also be tender in the first days of training. Take it slow and easy for better results.

4. Pay attention to your body’s signals.

   With any new training regimen, some soreness is to be expected. However, if soreness persists or worsens, take a break.

5. Choose familiar terrain at first.

   Different types of terrain can affect your training. Steep ups and downs and areas filled with obstacles, like roots or rocks, should be avoided until you’ve built up greater endurance and strength.

6. Set achievable goals.

   The Barefoot Challenge App is meant as a guide. If you’re struggling with soreness, blisters or other limitations, don’t hesitate to shorten your training times or modify your activities.

7. Raise your game.

   The more you put into barefoot training, the more you can get out of it. Barefoot helps develop greater strength in your feet and legs and may increase your agility and balance—benefits you can put into play for your favorite sport or adventure.

8. Be smart.

   Barefoot frees your feet to develop natural strengths and a closer connection to your environment. It can be an awesome feeling. In the beginning of your training, you can avoid the temptation to push too hard, for too long by sticking to a set training regimen.

9. Find the right shoe.

   Sure, we might be a little biased, but we think the lineup of Merrell Barefoot shoes are the best on the market. Try on one of our low-profile designs. We think you’ll agree that our 0 mm heel drops, flexible designs and mapped cushioning make for a great ride. We invite you to take a pair for a spin at a store near you. Just use our store locator.

10. Have fun!

    Develop greater strength. Get connected to the terrain. Experience new adventure. It all starts with Barefoot. Free your feet!

If you have any questions, contact Coach Ryan.

120611

Warm Up
Burgner Warm Up



WOD
Cleans
3-2-2-1-1
Practice pulling yourself under the bar.




Finisher
AMRAP in 7min
7 burpees
7 sit ups

Monday WOD Reaults

12/5/11

Warm Up:
10 Sit-Ups
12 Ball Slams
25 Good Mornings
3 Rounds

WOD:
As many rounds as possible in 12 minutes:

5 Push Presses @ 65% of body weight or 135#/75#
10 Push Ups
15 Double Unders
(WOD courtesy of Coach Eric.)

3,2,1 GO!!!


BTW..
The Gym Collected 297 books. Thanks to everyone who contributed to the book drive.

Saturday WOD Results

KCF UGLY SWEATER CHRISTMAS PARTY - DEC 23rd 7PM

Lakewood 4 WOD

Warm-up:
500m row
300m run
15 KB swings
2 rounds

WOD:

In honor of the 4 Lakewood Police officers murdered 2 years ago we will do the following WOD in their memory.

"Lakewood 4"

800m Run
23 Burpee Pull Ups (*Mark)
101 Box Jumps (*Tina)
400m Run Backwards
121 Push Ups (*Ronnie)
135 Situps (*Gregg)
800m Run
9 Ground to overhead (Number of kids left behind)

*Badge Number
This WOD will be performed in teams of 2 or 3

Friday WOD Results

120211

Warm Up:
20 Push-Ups
20 Box Jumps
20 Sit-Ups
2 Rounds

WOD:
Death by Wall Balls: Increments of 2 till you hit 5 min then increments of 1
2 first min
4 second min
6 third min
8 fourth min
10 fifth min
11 sixth min
12 seventh min
Etc.....

Finisher
Tabata Double Unders

Barefoot running...

Hey King CF'ers!

I know there have been lots of discussion about shoeware lately at the box and on Facebook. Many of the shoes that you see our athletes wearing are of the minimalist concept or barefoot running. Check out these links on the subject.

http://www.youtube.com/watch?v=DND6uZ_RZLE&feature=player_embedded#!

http://www.youtube.com/watch?v=787hU5R79JY&feature=player_embedded

By the way... this is a hint on what's to come to our box in the next couple weeks.

Coach Ryan

12/01/11

Warm Up:
15 Air Squats
20 Lunges
30 Good Mornings

WOD:
DeadLifts
3-3-3-3-3

Metcon:
Annie
50-40-30-20-10
Double Unders
Sit-ups
for Time

3,2,1 GO!!!!