03/31 results

033112 WOD

Warm-up:
500m row or 400m run
5 knees to elbows
10 air squats
2 rounds

WOD:
Overhead Plate Lunge (15 each leg) M:25, W:15
21 Pull ups
21 Sit ups
21 Push ups (hand release)
Overhead Plate Lunge
18 Pull ups
18 Sit ups
18 Push ups
Overhead Plate Lunge
15 Pull ups
15 Sit ups
15 Push ups
Overhead Plate Lunge
12 Pull ups
12 Sit ups
12 Push ups
Overhead Plate Lunge
9 Pull ups
9 Sit ups
9 Push ups
Overhead Plate Lunge
6 Pull ups
6 Sit ups
6 Push ups

03/30 results

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033012

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

WOD
AMRAP in 18min
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

03/29 results

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03/28 results

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032912

Warm Up:
Junk Yard Dawg

WOD:
Power Cleans
3-3-3
Squat Cleans
3-3

Met-Con:
15 Wall Balls
12 KB Swings
12 Min AMRAP

3,2,1 GO

032812 WOD

Warm-up:
15 KB Swings
15 Ball Slams
15 Toes to bar
3 rounds

WOD:
10 Handstand Push-ups (or 20 hand release push-up)
20 Burpee box jumps
30 Lunges w/ med ball overhead (20/14)
40 Sit-ups
50 Russian twist (20/14)
40 Sit-ups
30 Lunges w/ med ball
20 Burpee box jumps
10 HSPU (or 20 hand release push-up)
Finish with a 700m run (around the complex)

Tuesdays Results

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032712

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

WOD
Deadlift
3-3-3

Finisher
In teams of 2
AMRAP in 20 min of
5 pull ups
10 push ups
15 air squats

Only one person works at a time, alternate after each team member finishes the round

032612

Warm UP:
30 Sit Ups
20 Push Ups
15 Box Jumps
3 Rounds

WOD:
1000M Row
20 Clean and Jerk 135lb/95lb
30 Knee to Elbows
40 Burpees
100 Double Unders
for Time

3,2,1 GO!!!!

032412 WOD

Warm Up:
20 Lunges
20 Push Ups
20 KB Swings
3 Rounds

WOD:
400m Run
50 Air Squats
4 Rounds for Time

032312 results

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Happy Birthday Coach Glen!!!!

Can anyone guess how old Coach Glen is today????

HAPPY BIRTHDAY COACH GLEN

Long ago when Coach Glen was still young this was the standard for Chest to Bar pull ups.

King CrossFit Pull-up Standard from Glen Dosono on Vimeo.

Your still the Buffest Old Dude I know!!!

032312

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

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).

Themed Thursday

Don't forget today is Themed Thursday....Don't forget to WOD in your favorite 80's Gear.

03/22/12 CrossFit Games 12.5

Warm Up:
Shoulder Dislocates
10 Air Squats
10 Box Jumps
300M Run
2 Rounds

WOD:
12 . 5
MEN - includes Masters Men up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar 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.

Additional Notes
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. You will enter your score as the total number of reps. See the Score Card for assistance in calculating the rep total.

Last WOD for the games..Time to bring it!!!!!!

3,2,1 GO!!!!

032112 WOD

Warm-up:
400m run or 500m row
30 knee high toe touches
20 ball slams
10 toes to bar
2 rounds

WOD:
3 minutes Max Calories on Rower
1 minute Rest
3 minutes Max Push-ups (hand release)
1 minute Rest
3 minutes Max Russian Kettlebell Swing 70M/53W
1 minute Rest
3 minutes Max Double Unders or Single Jump Rope
1 minute Rest
3 minutes Max Sit-ups
****Score = amount of reps of each movement*****

Warm-up:
Junk Yard Dog

WOD:
Front Squats
5-3-3-1-1



Finisher
In teams of 2
AMRAP in 15 min
5 burpees
10 med ball cleans
Only one person works at a time, you must alternate after each round.

031912

Warm Up:
1 Rope Climb
10 Push Ups
30 Double Unders

WOD:
30 Over Head Squats (95lb/65lb)
40 Pull Ups
50 Sit Ups
60 Box Jumps
For time.

3,2,1 GO!!!

12/17 results

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12/16 results

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031712 WOD

Warm-up:
12 KB Swings
12 Ball Slams
12 Toes to bar
4 rounds

WOD:

"Kaye"
400 meter run
50 air squats
40 sit ups
30 DUs
20 push ups
10 lunges
20 push ups
30 DUs
40 sit ups
50 air squats
400 meter run

Today's WOD is in honor of Kaye Whitney, owner and coach at CrossFit Upcountry Maui who passed away earlier this week. Coach Ron and I had the opportunity to meet and get to know her at a Kettlebell Certification a couple of years ago in Bellingham and she also worked out with us at the old box on Tobin Street. Several of our members and coaches including Gretchen, Vip, Jeff & Mish worked out at her box in Maui. She will be missed.

031612

Warm Up:
15 pvc pass throughs
10 pull ups
15 jumping squats
2 Rounds

WOD:
4 Rounds
Max Rep Body Weight Bench Press immediately followed by a max sit ups in 1min.

Count your total Reps for the BP. Keep track of your sit ups.

03/15/12

Warm Up:
500M Row
10 Air Squats
10 Lunges
2 Rounds

WOD:
Workout 12 . 4

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10' target)
90 Double-unders
30 Muscle-ups

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9' target)
90 Double-unders
30 Muscle-ups

Additional Notes

This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. 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.

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of wall balls, plus the number of double-unders, plus the number of muscle-ups in the final round (if incomplete). If you do not complete the first round, enter 0 for rounds and then the number of completed reps of each exercise.

Dirty... Dirty... Dirty!...

At the box we've done the Dirty Thirty, got some dirty minds, and I've even seen some dirty dancing... Last year was the first time we were introduced to the Dirty Dash. We (King CrossFit) were even on the news hyping up the event. Check out the video here and try to name all the Kings who got down and dirty (including VIP with the hockey shoulder check).

Today is the last day to register for the "early bird" special of $40. At midnight tonight the registration price goes up $5. For King CrossFit Team info check with King CF athlete and this years Dirty Dash team Captain, Debra Coleman. This year we've got a former KCF member on the Dirty Dash staff, Trudy Schug. You could contact her directly as well.

http://www.thedirtydash.com/races/seattle.html

031412 WOD

Warm-up:
20 Shoulder Dislocates
15 Overhead Squats w/ PVC
10 knees to elbow
2 rounds

Followed by the Burgener Warm-up as a group

Partner WOD:

Rotate Partners (2 or 3 athletes)
In 1 min 5 burpees then max rep Power Snatch 95M/65W
for example Partner 1 goes first does 5 burpees and hits 10 Power Snatches
once 1 min is up Partner 2 goes first does 5 burpees and starts Power Snatches at 11 and cont.
then Partner 3 goes continuing count
Rotates back to Partner 1
15 min Workout.

Results 031212

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031312

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

WOD
Deadlift
5-3-3-1-1

Finisher
Team Row

03/12/12

Warm Up:
500m OR 75 Double Unders
10 Hand Stand Push Ups
2 Rounds

WOD:
7 Squat Cleans (115lbs/75lbs)
12 Hand Release Push Ups
40 Double Unders
15Min AMRAP
(Scale as needed.)

3,2,1 GO!!!

030912

031012 WOD

Warm-up:
30 Double-unders
15 air squats
10 push-ups
2 rounds

WOD:
1000m row
50 Wall balls (20/14)
40 Overhead lunges w/ med ball
30 Med ball cleans

Age ain't Nothing But a Number...

But got damn Arv...you old! Happy 40th Birthday Coach! Don't worry, I'll be joining you in the Senior CrossFit Circuit in two weeks.

In lieu of the obligatory birthday burpees we would be honored if you did your patented "butterfly air squats". This video cracks me up every time -- love you man!

12.3 results

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030812

Crossfit Games 12.3
Warm Up:
500M Row
Shoulder Dislocates

WOD:
Workout 12.3

MEN - includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round.

Every rep counts in this workout. Credit will be given for partially completed rounds.

(Please be ready to WOD. Class will start at 15 after.)
3,2,1 GO!!!

030712 WOD

Warm-up:
300m run
30 knee high toes touches
20 lunges
2 rounds

WOD:

3 Rounds - 1m per station - Max reps - 1m rest between rounds

Row (Calories)
Slam Ball (20/10)
Double-unders
Swings (55/35)
Push-ups

A variation of the FGB format that you will all love!

030612

Warm Up
3 rounds of
10 box jumps
10 push ups
10 lunges each leg

WOD
5 rounds of
In 3min run 400m
With remaining time do as many sit ups as possible
Rest 90 seconds between rounds
Score is total sit ups

03/05/12

"Hero WOD" for WA State Trooper Tony Radulescu, who was killed in the line of duty on 2/23. The workout will pay respect to his badge number, 557. Trooper Tony Radulescu was a veteran of 16 years.There is no fee to participate in the workout, but we will also be accepting donations for Behind the Badge Foundation. If you would like to donate online please click on the link. We will have a donation jar for the foundation all week. The jar will be located by the front door.



Warm Up:
Junk Yard Dawg

WOD:
5 Cleans (135lb/95lb)
5 Burpees
7 Pull Ups
16Min AMRAP

3,2,1 GO!!!!

030312 WOD

Warm-up:
30 Doubles Unders
15 air squats
10 knees-to-elbows
3 rounds

WOD:
5 rounds of
21 KB Swings (53/35)
15 Burpees
9 Goblet Squats

March Challenge

Rules: These Double Unders cannot be part of your warm up or WOD.
On Monday, the Challenge Board will be clean so you can put your name down and start tracking your total.
For anyone doing CF less than 6 months, double under attempts count.  Sorry Reyna.

030212

Warm Up:
10 Lunges
10 Jumping Lunges
10 Air Squats
10 Jumping Air Squats
3Rounds

WOD: Black Jack

WOD
“BLACK JACK”
Each Pair = 21

For time:
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Up
17 Push-Ups, 4 Sit-Ups
16 Push-Ups, 5 Sit-Ups
15 Push-Ups, 6 Sit-Ups
14 Push-Ups, 7 Sit-Ups
13 Push-Ups, 8 Sit-Ups
12 Push-Ups, 9 Sit-Ups
11 Push-Ups, 10 Sit-Ups
10 Push-Ups, 11 Sit-Ups
9 Push-Ups, 12 Sit-Ups
8 Push-Ups, 13 Sit-Ups
7 Push-Ups, 14 Sit-Ups
6 Push-Ups, 15 Sit-Ups
5 Push-Ups, 16 Sit-Ups
4 Push-Ups, 17 Sit-Ups
3 Push-Ups, 18 Sit-Ups
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups

For Time

(30Minute Cut-Off)

3,2,1 GO

Thursday WOD Results

030112

Warm UP:
The Burgener Warm Up


WOD:
Workout 12 . 2
MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

Movement Standards

This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted.

Additional Notes

Please be sure to watch the entire workout instruction video above for full details. Each rep will be counted once the athlete clearly shows control of the barbell overhead. The athlete must be responsible for loading their own barbell to the appropriate loads during the workout. The same barbell must be used for the entire workout and they may not receive assistance when changing the loads. Using additional pre-loaded barbells is not permitted.

3,2,1 GO!!!