063012 WOD

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

WOD:
400m run
30 overhead plate lunges (15 each leg, M:25/W:15)
400m run
30 box jumps

400m run
30 sit-ups
400m run
30 burpees
400m run

062912

Warm Up:
500M Row
15 Box Jumps
10 Knees to Elbow

WOD:
"Cindy"
5 Pull Ups
10 Push Up
15 Air Squats
20Min AMRAP

3,2,1 Go!!!

062812 Results

Goodbye DK and Sandy

Sandy and DK are moving to LA. Come out to Alki beach at 5 pm for a going away BBQ. It will be potluck/bring your own food style. Sandy will try and get the grill on the grassy area across from Spuds. Any questions contact Heather Hemphill.

Summer King Klinics- Vol. I... Running With Efficiency brought to you by The Balanced Athlete

Asking the question "Do you know how to run?" is almost as silly as asking "Does Duy like to WOD with his shirt on?" So the real question is, "Do you know how to run EFFICIENTLY?"

Some of us want to find ways to shave time off of our Fran time or break 300 on Fight Gone Bad or get a sub 3 minute Grace. Yet others are just aiming to consistently "Rx" the WOD. So how do you get better times or break PRs or just plain BE ELITE? It is quite simple actually, you put in the work. You work at getting stronger, faster, leaner, etc. It is easy to work on something you suck at, i.e. double unders, snatches, pull-ups, muscle ups... you get the picture. What about the stuff you already know how to do? Do you still work on movements that you are comfortable with? The answer should be YES. How about running? I think it is safe to say that all of our King CF athletes learned how to run before stepping foot into our box. But there are only a handful that have put extra effort into becoming a better runner. Just like in barbell movements, there is technique involved in running. There is more to running than just putting one foot in front of the other very quickly and then repeating. Do you bob when you run? Do you heel strike? Do you have shin splints? Knee pain? Do you have shoes that properly fit? Do you run with a cadence? Maybe you have considered these or similar questions. Or maybe we should keep it simple and ask "Do I run efficiently?" I have to believe that the majority of our members do not.

Eric Sach, owner of The Balanced Athlete, will be leading a clinic on Thursday, July 12 at 7 pm at King CrossFit. The session will be almost 1 1/2 hours. The focus of the class is Running Efficiently. Some topics that will be discussed will be types of running ("Traditional," Chi, or Pose, etc). Shoe wear will be discussed along with examples of various brands and styles. Skills and drills may also come into play. It will be packed with a lot of useful information so be prepared.

Eric is currently training for the Trans Rockies, a short 120 mile run. He is not only a seasoned runner but has also instructed skiing, mountain biking, climbing, and mountaineering. This running class will be one of several throughout the summer all in cooperation with The Balanced Athlete. There is no cost to this class but we do ask that you support another local Renton small business by shopping at The Balanced Athlete located in the Renton Landing and by "liking" their Facebook page (click on the hyperlink).

If you are planning on attending, please let Coach Ryan know.

FYI, the next class will be the following week on the same day and at the same time... July 19 at 7 pm.

062812 WOD

Warm Up:
30 Double Unders
10 Push Ups
5 Rings Dips
3 Rounds

WOD:
Hanging Power Cleans
3-3-3-3

Met-Con:
800M Run
35 Wall Balls
400M Run
25 Wall Balls
300M Run
15 Wall Balls
for time.

3,2,1 GO!!!!

062712 WOD

Warm-up:
1 mile run
followed by 3 rounds of
10 shoulder dislocates
10 good mornings
10 overhead squats w/ pvc

WOD:
50 Bar Facing burpees
30 Overhead Squats (95/65)
20 Pull-ups
10 Minutes AMRAP (As many "reps" as possible)

Rx+ is CF Games 2011 WOD 11.4
60 Bar Facing Burpees
30 Overhead Squats (120/90)
10 Muscle-ups
10 Min AMRAP

062612 Results

062612

Warm Up:
10 KB swings
15 air squats
20 sit ups
3 Rounds

WOD: Good Mornings
10-10-10-10-10
*Start with an empty bar and add weight after each round.



WOD Tabata Box jumps Pull Ups Push Ups Rest 1min between movements

062512 WOD

Warm:
300M Run
10 Ball Slams
10 Box Jumps
10 Hand Release Push-ups
3 Rounds

WOD: Team of 2
200M Run
Clean and Jerk (135lbM/85lbW)
One athlete will run the 200m Run while the other athlete is doing the Clean and Jerk. Switch movements after the run. Score is the total Clean and Jerk performed.
15min AMRAP

RX+:155lbM/105lbW

Scale as Needed. If you are unsure of the correct weight please see a coach.
i.e. 115lbM/65lbW or Medicine Ball Cleans.

3,2,1 GO!!!

062312 WOD

Warm-up:
30 knee high toe touches
12 box jumps
1 rope climb or 2 supine rope pull-ups (from floor to standing and back to floor)
4 rounds

WOD:
"Jumping Helen"
50 Double-unders
21 Kettlebell Swings
12 Pull-ups
3 rounds for time

062212 WOD

Warm-up:
1000m row followed by
5 pull-ups (strict if you got it)
10 push-ups (try clapping push-ups or dynamic push-ups)
15 sit-ups
5 rounds


Team WOD (Teams of 2)
Men use 115#/Women 75#
With a 45/35# bar do 50 Thrusters (100 total as a team). Bar never touches the ground, you must pass it between partners. If the bar touches the ground, 5 burpees each, immediately. (Break up the thruster however you like with your partner).
When finished, load the bar up with your weight, BUT the bar may never touch the ground. Each person grabs an end and walk/run 400m with the bar at your hip ONLY. If you drop or set the bar down, 5 burpees each, immediately. As soon as you get back to the box you can set the bar down and start your wall balls (20/14). Do 100 wall balls as a team (ball must never touch the ground). If you drop the ball you must do 5 burpees each, immediately. Once you complete the wall balls grab the barbell and with your partner run/walk 400m (burpee penalty still in effect). Call time as soon as you enter the bay doors. Enjoy!

Rx+ anyone? 150 Thrusters, 700m run/walk with BB (loop around complex), 150 Wall balls and finish with 700m run/walk with BB.

062112 WOD

Warm-Up:
10 Good Mornings
10 Box Jumps
20 Mountain Climbers
3 Rounds


WOD:
Snatch Grip Deadlift
4-4-4-4

Met-Con:
1 Mile Run
25 Sit-Ups
50 KB Swings
25 Sit-Ups
for Time

062012 WOD

Warm-up:
400m run
20 walking lunges ("prisoner style" w/ hands behind your head. This allows you to keep your torso upright)
10 ring dips/ring holds/box dips
3 rounds

WOD:

"Nasty Girls"
50 squats
7 muscle-ups
10 Hang Power Cleans (135/95)
3 rounds for time

This is a relatively short WOD so partner-up. Make sure you get proper depth on the air-squats. If you don't have a muscle-up scale down to 21 pull-ups.

061912

Warm-up:
Junk Yard Dog

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



Finisher
Team Row

061812 WOD

Warm Up:
Burgener Warm Up

WOD:
3 Power Snatch 95lb/65lb
3 Box Jumps 24/20
25 Double Unders
6 Power Snatch
6 Box Jumps
25 Double Unders
9 Power Snatch
9 Box Jumps
25 Double Unders
12 Power Snatch
12 Box Jumps
25 Double Unders
etc... (Keeping adding 3 Reps to the PW and Box Jumps until the 12 minute mark.)

12Min AMRAP (Every Rep Counts. Your score is the total amount of Reps after 12 minutes.)

3,2,1 GO!!!

061612 WOD

Warm-up:
5 toes-to-bar
10 air squats
20 knee high toe touches
4 rounds

WOD:
50 wall balls
300m run
50 lunges with plate overhead 15#/10# (25 each leg)
300m run
50 push-ups (hand release)
300m run
100 sit-ups

061512 WOD

Warm-up:
800m run followed by 3 rounds of
10 handstand push-ups (15 pike push-ups)
12 toes-to-bar
16 mountain climbers

7 Bear Complex @ 115/85#
50 Double-Unders
5 Bear Complex 
50 Double-Unders
3 Bear Complex
50 Double-Unders

Rx+ = 135/95#

Notes: 1 “Bear Complex” is: 1 Clean, 1 Front Squat, 1 Push Press or Jerk, 1 Back Squat, 1 (Behind the Neck) Push Press or Jerk. There are many variations of the Bear Complex, but we will use the one listed above. You may combine the Clean and FS into a “Squat Clean”, or you may PC then FS. A full standing position must be achieved before the PP or PJ begins (Thrusters are not allowed). Once the bar is overhead, it must be lowered to the back then the BS should be performed. After the BS a full standing position must be achieved before the Behind the Neck PP or PJ begins (again, no Thrusters). When the BB returns to the front rack 1 Bear Complex is complete.

The barbell must then touch the floor WITH NO STOPPAGE OF MOMENTUM for the next rep to begin. This means both hands must be in control of the bar as it touches the floor. Basically the goal is complete the prescribed reps for each round without allowing the bar to stop momentum on the floor, or dropping it. There is a 10 Burpee penalty to be performed immediately, every time the barbell is dropped or rests on the floor. Resting with the BB off the ground IS ALLOWED, and the hands DO NOT need to remain in contact with the BB as long as it is off the ground.

061412

Warm Up:
500M Row
10 Shoulder Dislocates
13 Ball Slams
2 Rounds

WOD:
Press
3-3-3-3

Met-Con:
Team of Two
25 KB Swings
30 Pull-Ups
40 Sit-Ups
18 Min AMRAP . Team determines how to break up the movement.

061312 WOD

Warm-up:
Obstacle course 7x

WOD:
For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders 
20 Burpees

2 to 1 singles. 35 minute cap. Scale run down to 1200m, 600m & 300m.

061212

Warm Up
3 rounds of:
10 Pull Ups
10 Lunges (each leg)
10 PVC Good Mornings

WOD
5 rounds of:
Body Weight Bench Press - Max Repetitions
Immediately followed by
300M Sprint - Max Effort!
Rest 3-5min between each round

Please break up into groups of 3-5 people so that someone can time your run and assist with changing weights.

061112 WOD

Warm Up:
50 Double Unders
10 Box Jumps
10 Sit Ups
10 Burpees
2 Rounds

WOD:
7 Clean and Jerk 135lb/105lb
200M Run
10 Hand Release Push-Ups
10 Knees to Elbow
15Min AMRAP

3,2,1 GO!!!

CrossFit for "Hope" - June 9th

Saturday June 9th, King CrossFit will participate in the fundraiser "Hope" for St Jude's Children's Research Hospital. http://www.stjude.org/mission
100% of the donations go to St Jude's.  If you haven't raised funds on your own, please bring a donation to the box on Saturday.

060812

WARM UP:
10 PVC Good Mornings
10 Box Jumps
10 Lunges (each leg)
3 Rounds

WOD:
In teams of 2
Every minute on the minute for 20 minutes
40 Double Unders
With the time remaining do as many deadlifts 225/125 as possible
Only one athlete works at a time, alternate every minute.

 RX+ 275/155

06/07/2012

Warm Up:
12 Ball Slams
12 Air Squats
5 Strict Pulls Ups
3 Rounds

WOD:
Over Head Squat
5-5-5-10
(Last 10 should be done unbroken.)

Met-Con:
200M Run
12 Overhead Sit-Ups
10 Hand Release Push-Ups
12Min AMRAP

060612 WOD

Warm-up:
30 Double-unders
10 pull-ups
20 lunges (10 each leg)
3 rounds

WOD: Team of 2 or 3
600M Team Run
70 Push-Press 95lb/65lb
70 Toes-to-bar
70 Burpees
70 Box Jumps
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.

060512

Warm Up:
Junk Yard Dawg

WOD:
Power Cleans
3-3-3-3
Met-Con:
12 Wall Balls
12 KB Swings
12 Min AMRAP

3,2,1 GO

Summer Nutrition Challenge 2012

060412
Warm Up:
Practice a skill. (i.e. Double Unders, Hand Stand Push-Ups, etc...)

WOD: Baseline
400M Run
40 Air Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
3 Rounds for Time

060212 WOD

Warm-up:
1000m row
followed by 3 rounds of
10 knees to elbows
10 box jumps
10 ball slams

WOD:
 In 3 minutes run 400m
12 overhead plate lunges (6 each leg) (25/15)
And do as many wall balls as you can with the remaining time.

Score = total wall balls

June Challenge

060112

Warm Up
3 rounds of
30 high knee toe touches (15 each leg)
20 sit ups
10 push ups

WOD
AMRAP in 15min of
7 Burpees
7 Pull Ups
7 kb squats