043012

Warm Up:
50 Double Unders
20 Lunges
12 Air Squats
3 Rounds

WOD: "Fran"
21-15-9
Thrusters (95lb/65lb)
Pull-Ups
for Time

3,2,1 GO!!!!

0428 results

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Friday result

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042812

Warm-up:
300m Run
10 Toes-to-bar

10 box jumps
3 rounds

WOD:
In teams of 2. Complete the following for time:

4 Rounds:
800m row
20 Wall Balls (20/14)
20 Pull ups
2 Rope Climbs or 4 supine rope pull-ups
20 Burpees

Only one athlete working at a time - divide the work in each round.

04/27/2012

Warm-up:
3 Rounds of
400m run
10 Shoulder Dislocates,
10 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 Tabata double unders

082612

Warm Up:
10 Good Mornings
10 Box Jumps
7 Strict Pull-Up
3 Rounds

WOD:
Deadlift 4-4-4-4-4

Met-Con:
10 Toes to Bar
10 KB Swings
11 Min AMRAP

3,2,1 GO!!!

042512 WOD

Warm-up:
Row 500m
20 lunges
10 push-ups
2 rounds

WOD:
Max rounds in 3 minutes of:
2 Power Snatches (95/65)
4 Burpees over Bar
8 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.

*Rx+ (115/75)

4/24/12 Result

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Warm Up:
15 pvc pass throughs
10 KB swings
15 jumping squats
2 Rounds

WOD:
4 Rounds
Max Rep Body Weight Bench Press immediately followed by a max pull ups.

Count your total Reps for the BP and Pull Ups

Bench Mark Day!!!!

04/23/12
Warm-up:
400m Run
15 Good Mornings
15 Push-Ups
2 Rounds

WOD:"Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1.Wall-ball: 20 pound ball, 10 ft target. (Reps)
2.Sumo deadlift high-pull: 75 pounds (Reps)
3.Box Jump: 20" box (Reps)
4.Push-press: 75 pounds (Reps)
5.Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

3 Rounds of Fun...

3,2,1 GO!!!!

04/21 WOD

Warm up

6 rounds of Cindy
5 Pull Ups

10 Push Ups

15 Air Squats

WOD:

For total working time-

Run 400m
-rest 2:00
Row 500m
-rest 2:00
Run 400m
-rest 1:30
Row 500m
-rest 1:30
Run 400m
-rest 1:00
Row 500m


Notes: These should be all out efforts. Keep track of each round and if there is greater than a +/- 10 second differential between any round there is a 25 Burpee penalty.

042012

Warm Up:
Burgener Warm Up

WOD: Barbell Complex
Deadlift (return to ground)
Squat Clean
Front Squat
Push Press
Push Jerk
(95lb M/65lb W)
Team of 2. Only 1 person working at a time. Switch after each set.
18min AMRAP

RX+ 135/95
Rest between rounds as needed

Themed Thursday "Sunglasses"

042012

Warm Up:

20 Air Squats

15 Box Jumps

10 Toes to Bar

2 Rounds

WOD:

800M Run

20 Push-Ups

20 Sit-Ups

2o Lunges

600M Run

20 Push-Ups

20 Sit-Ups

20 Lunges

400M Run

20 Push-Ups

20 Sit-ups

20 Lunges

200M Run

20 Push-Ups

20 Sit-Ups

20 Lunges

for time.

3,2,1 GO!!!!‎

YOGA

King CrossFit is offering a free Yoga Class this Sunday (04/22) at noon. Farz has generously offered to teach the class. All she ask is that you bring a yoga mat and a towel.

3,2,1 Stretch

Warm-up:
Work on a skill, i.e. rope climb, handstand push-ups, pistol, double-under, the dougie, roger rabbit, etc...

WOD:
Teams of 2

WOD:
Team Relay (Teams of 2 or 3*)
30 Calories on the Rower
600M Run
2 Rounds

End With 100 Overhead Squats (95/65). Break Up the OHS however you like. (Scale load or reps)

Only one athlete working at a time. Everyone on your team must finish the row before going on to the run. Everyone must finish the run before going back to the row.

*Teams of 3 will row 20 calories and run 400m each.

041712

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

WOD
Snatch Grip Deadlift 2-2-2-2

Finisher
AMRAP in 10min of:
10 KB swings
10 Pull Ups
10 Push Ups

RX+
10 KB Swings
4 Muscle Ups

041612

Warm Up:
5 Strict Pull-Ups
10 Air Squats
15 Push0-Ups
3 Rounds

WOD:
40 Double Unders
12 Squat Clean to Thruster (95lb/65lb)
10 Burpees
15Min AMRAP
(Score is the total reps completed in the 15 minutes.)

3,2,1 GO!!!!

Wod results 04/13 & 04/14

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041412 WOD

Warm-up:
500m row
20 lunges
15 Shoulder Dislocates
10 PVC Overhead Squats
2 rounds

WOD:
5 rounds of
300m run
9 burpees
15 air squats
21 sit-ups

041312

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

04/11 results

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Warm Up:
Burgener Warm-Up

WOD:
Hang Clean
2-2-2-2-2

Met-Con:
2min Row Calorie
2min Sit-Ups
2min Ball Slams
2min Med Ball Cleans
1 Min Rest Between Each Movement.

Score is the total reps of each movement.

Congratulations Reyna and Good LUCK!

vroom vroom

Our very own Reyna Yamamoto leaves today to compete in the Boston Marathon.  The Boston Marathon will be held on Monday April 16th. When she returns, she will also be a part of our CF Regionals team.  Please take the time to wish Reyna good luck and show her the support that the KCF family is known for.  Good luck Reyna!!  3,2,1 go!

041112 WOD

Warm-up:
12 ball slams
24 knee high toe touches
8 burpees
3 rounds


WOD:
100 doubles unders

10-9-8-7-6-5-4-3-2-1
Pull-ups
Push-ups
Box Jumps

100 Double unders

041012

Warm-up:
With a PVC perform the following:
15 shoulder dislocates
15 overhead squats
15 good mornings
3 rounds

Strength WOD:
Overhead Squats
3-3-3-1

Finisher
In 10 minutes
run 1 mile
With the remaining time do as many over head squats as possible
#95/#65 (Rx+ #115/#85)

040912

Warm Up:
500M Row
1 Rope Climb
2 Rounds

WOD:
800M Run
25 Push Press (95lb/65lb)
600M Run
25 Knees to Elbows
400M
25 KB Swings
200M
25 Burpees
for Time

3,2,1 GO!!!

Friday Results

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040712 WOD

Warm-up:
5 toes to bar
10 push-ups
20 lunges
3 rounds

Team WOD (teams of 2 or 3)

400m run
150 Thrusters (45/35)
400m run
150 Pull-ups
400m run
150 box jumps
400m run
For Time

Run as a team. Only one person working on the movement and can be broken up with your partner(s) as you see fit.

Teams of 2 athletes may scaled down to 100 or 120 reps for each movement.

040612

WARM UP:
10 PVC Overhead Squats
10 Push Ups
10 Lunges (each leg)
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

040512

Warm Up:
10 Shoulder Dislocates
10 Good Mornings
500M Row
2 Rounds

WOD:
5x5 Bench Press

Met-Con:
5 Strict Pull-Ups
10 Box Jumps
15 Air Squats
12min AMRAP

3,2,1 Go!!!!

040412 WOD

Warm-up:
30 knee high toe touches
20 lunges
10 push-ups
3 rounds

WOD:
"1/2 Karen"
75 Wall balls (20/14)

Followed by "Swinging Annie"
50-40-30-20-10
KB Swings (53/35)*
Sit-ups

040312

Warm Up
Burgener Warm Up



WOD
Power Snatch 3-3-3



Finisher
In teams of two
As Many Snatches as Possible in 10 min #115/#75
Only one person works at a time, alternate as you see fit.

April Challenge

040212

Warm Up:
50 Double Unders
12 Ball Slams
12 Sit-Ups
3 Rounds

WOD:
12 Toes To Bar
12 Front Squats (115lb/85lb)
12 Burpees
12MIN AMRAP

3,2,1 GO!!!