022912 WOD

Warm-up:
30 knee high toe touches
20 lunges
10 Ball Slams
3 rounds

WOD:

3 Person Team WOD

-4 Rounds-

2 Rope Ascents
100 M Sandbag Run
50 Double Unders (100 singles)

*Each athlete can only advance to the next movement once their partner has finished- thus one team member at each movement at any given time

This WOD is scalable for those who can't do rope climbs. Instead you will do 4 ground to standing rope pull ups and for the sandbag run it will be a slam ball run.

-Courtesy of CrossFit Centurion

022812

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
3-3-3-15 (on the last set choose a weight that will challenge you to get all 15 reps)

Finisher
AMRAP in 7min
14 Sit Ups
7 Clapping Push Ups

022712

Warm Up:
500M Row
15 Sit-Ups
10 Knees to Elbow
3 Rounds

WOD:
15 Wall Balls (20lbs/14lbs)
200M Run
10 Pull-Ups
17min AMRAP

3,2,1 Go!!!!

Workout 12.1 Burpees Suck

022511 WOD

Warm Up:
500m Row
10 Knees to Elbows
10 Push Ups
20 lunges
2 Rounds

WOD:
King CrossFit 300 WOD

25 Pull-ups
50 Box Jumps
50 Thrusters (45/35)
50 Sit-ups
50 KB Swings(53/35)
50 Double-unders
25 Pull-ups
1 Round for Time
(Scale as needed.)

02/24/12

WORKOUT 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Movement Standards
Burpee
At the bottom position, the Athlete's chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.


Additional Notes
The height of the target must be no less than 6 inches above the Athlete's fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.

If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground.

Wod results 02/22

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02/23/12

Warm Up:
Practice a Skill:
Double Unders, Rope Climb, Pull Ups, "Burpees", etc....

WOD: Team of 2 or 3
600M Team Run
70 Push-Press 95lb/65lb
70 Pull-Ups
70 Sit-Ups
70 Sumo Deadlift High-Pull
600M Run
Break up the movements however you like. Only 1 athlete working at a time. You can not start the Push Press until all you the members are done with the run.
For time

3,2,1 GO!!!!

02/21 Wod results

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022212 WOD

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

WOD:
5 Rounds of:
In 3 minutes perform the following
Sprint 200 Meters
10 Burpee box jumps
Max Reps on KB swings (53/35) = score
(veterans do American - everyone else Russian)
2 minute rest between Rounds

022112

Warm Up:
15 pvc pass throughs
15 push ups
15 jumping squats
2 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.

02/20 results

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02/20/12

Warm Up:
400m Run
15 Box Jumps
15 Push Ups
2 Rounds

WOD:
10 115lb/85lb Ground to Overhead
15 53lb/35lb KB Swings
40 Double Unders
15min AMRAP

3,2,1 GO!!!!

02/18 results

O217 results

021812 WOD

WARM UP

3 RDS -

5 BURPEES

10 SQUATS (2 SEC HOLD AT BOTTOM)

10 MTN CLIMBERS

WOD

5 RDS FOR TIME

15 OHS 75/55

15 PUSH PRESS 75/55

5 STRICT PULLUPS

Warm Up
Junk Yard Dog

WOD
Double Unders With 10 push up penalty

Rx - 300 double unders
Scaled - 800 singles with 10 push ups after every miss or 50 singles
Rx+ - 500 double unders

Penalty = 10 push ups after every miss

Tues, Wed & Thurs WOD Results

Themed Thursday

5pm Class having some serious fun... Who is your favorite SUPER HERO?

Themed Thursday "Super Hero"

Don't forget to WOD in your favorite Super Hero Gear!!!!!!

02/16/12
Warm Up:
500M Row
400M Run
2 Rounds

WOD:
"Leg-Matrix Tabata"
20 seconds of work followed by 10 seconds of rest repeated 8 times. You get a 1 minute Rest between the exercises. Instead of the usual Tabata of Row, Squat, Sit ups, Push Ups, and Pull Ups it will be replaced by the following movements:

Squats
Lunges
Sit-ups
Jumping Lunges
Jumping Squats

3,2,1 GO!!!!

021512 WOD

Warm-up:
30 double-unders
20 knee high toe touches
10 push-ups

WOD:
Front Squats
3-3-3

Finisher:
7 min AMRAP of:
3 Front Squats (115/75)
3 Chest-to-bar Pull ups
6 Front Squats
6 C2B Pull ups
9 Front Squats
9 C2B Pull ups
12 Front Squats
12 C2B Pull ups
15 Front Squats
15 C2B Pull ups
(Continue this pattern)

Score = total reps

2/14/12

Warm Up
3 Rounds of
10 PVC Good Mornings
10 Jumping Squats
10 Jumping Lunges (each leg)

WOD
Snatch Grip Deadlift 3-3-3-3

Finisher
Team Row

Monday WOD Results

Warm Up:
500M Row
3 Rope Climb
500m Row

WOD:"Rahoi"
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees



U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

The 2012 Open Kickoff Party

Date and Time: 9:30pm Friday 2/17

The Kings would like to kick-off The Open competition with a #DancingWOD. This will be a good time for the King CrossFit Family to enjoy time away from our typical Box environment and party the night away with each other. We all deserve a nice break from all the hard work we've been putting in. All that the King's ask is that you bring your best moves to the dance floor. If you think you can't dance, we'll except #AirWODMovements, for example, Air Squats in a dancing motion on the dance floor. Or even, a clean and jerk combo to raising the roof. If you're unfamiliar with the movements, feel free to ask any of the coaches =)

Party Details:
Food will be provided
House DJ will be spinning
Bar is available
Prefunk if possible

If you have any questions, feel free to hit me up or Kris Ladines.
Thanks Y'all! Mek aka
"The Party Planner"

Location:

Acqua Bar
305 Bell St, Seattle, WA 98121-1719

021112 WOD

Warm-up:
5 rounds of "Cindy" (NFT)
5 pull-ups
10 push-ups
15 air squats

WOD:
10 Overhead Med-ball lunges (10 each leg/20 total)
20 Med-ball cleans
30 Burpees over med-ball (side lateral)
40 Russian twist
50 Wall balls
40 Russian twist
30 Burpees over med-ball (side lateral)
20 Med-ball Cleans
10 Overhead Med-ball lunges
Finish w/ 300m run with med-ball

Friday WOD Results

021012

Warm Up
Burgner Warm Up



WOD
Snatch Balance
5-3-3-1-1

Coach Mike Burgener Teaches the Snatch Balance from CrossFit Emerald Coast on Vimeo.

Finisher
AMRAP in 10 min
10 push ups
10 sit ups
20 Double Unders

02/09 results

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020912

02/09/12
Warm Up:
Junk Yard Dawg

WOD:
Teams of 2 or 3

WOD 1: Each member of the Team must rep 1 Max Front Squat. Your team has 6 minutes for each member to get their 1 rep Max. Score will be each member front squat.

Rest 2 Minutes

WOD 2(teams of 2 or 3):
AMRAP 20 minutes
225 pound Deadlift, 12 reps
20 Box Jumps
135 pound Clean and jerk, 12 reps
20 Knees to elbows
(Teams will determine on how they want to break up the movements.)
Combine WOD 1 and WOD 2 (reps) for the total score.

3,2,1 GO!!

02/08 results

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020812 WOD

Warm-up:
500m row
30 knee high toe touches
20 lunges (10 each leg)
2 rounds

WOD:
For time:
30 Handstand push-ups*
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

*50 Pike Push-ups or 70 Push-ups

Tuesday WOD Results

020712

Warm-up:
Shoulder dislocates
PVC Overhead Squats
Good Mornings

Strength WOD:
Bench Press
3-3-3-3

Finisher:
In teams of 3
4 rounds of
300m relay

Monday WOD Results

013112 Video

Thanks for the video Mikey!

020612

Warm Up:
50 Double Unders
20 Mountain Climbers
10 Pull Ups
3 Rounds

WOD:
8 Burpees
8 Thrusters (95lb/65lb)
200M Run
8 Toes to Bar
16Min AMRAP

3,2,1 GO!!!

02/04 wod results

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020412 WOD

Warm-up:
50 Double-unders
15 KB Swings
10 Push-ups
3 rounds

WOD:
In 3 minutes run 300m
10 pull-ups
With the remaining time do as many box jumps as possible.
5 rounds with 1.5 minutes rest in between.
Score is total number of box jumps.

January 50K Rowing Challenge - WINNERS!

Congratulations to everyone who completed the 50K row in the month of January.

Coach Ryan ran the names through https://www.random.org/lists/ with the following results:

1. Debra - King's sweatshirt (contact Coach Glen)

2. Anna C - King's Tshirt (contact Coach Glen)

3. Dbo (D-Row) Paleo/Primal book (contact Coach Foote)

4. Terry 5. James 6. Sam 7. Mike Ringler 8. Big Ty 9. Jeffboy 10. Ryan Mo 11. Jeff Lopez 12. Duy 13. Mish 14. Karlie 15. D Dub 16. Pat 17. Justin 18. JThyme 19. RJ 20. J-Law 21. Hez  22. Paul 23. Dan 24. Sasha

Timestamp: 2012-02-03 06:44:03 UTC

Once again congratulations to everyone that attempted and finished the challenge. You are truly dedicated and inspirational athletes.  You are all winners!

020312

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

WOD
Over Head Squat
5-3-3-1-1

Finisher
Death by Ball Slams: 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.....

Thursday WOD Results

Big Climb - March 25th 2012

Join King Crossfit as we climb 69 flights of stairs on Sunday, March 25th to raise money for the Leukemia & Lymphoma Society.

To register on KCF's team, follow the link below.  Click on "Join a Team" then search for "King Crossfit." When the search results appear, click "Join" then register as a "Racer" (so you can have your time recorded).  Registration is 75% full and will sell out quickly. SIGN UP NOW!!  See Coach Jen Morris for more details.
http://www.llswa.org/site/TR/Events/BigClimb?fr_id=1230&pg=entry

020212

Warm Up:
500M Row
20 Sit-Ups
15 Box Jump

WOD:"Helen"
400 meter run
21 Kettlebell Swings (53lb/35lb)
12 Pull Ups
3 rounds for Time

3,2,1 Go!!!

Wednesday WOD Results

Tuesday WOD Results

February Challenge

Same rules apply as before:

•   Burpees must be done independent of warm up or WOD
•   Everyone who completes the challenge will be entered into monthly drawing (one random winner)
•   For this months challenge, we ask that every challenger donate $3 towards the winner's prize(TBD)

  

020112 WOD

Warm-up:
5 handstand push-ups/pike push-up
10 lunges
20 knee high toe touches
3 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 cycles

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