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912, Saturday January 31st, 2015

1/31/2015

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4 minute Partner AMRAPs:

AMRAP 1:

-12 Pull-ups

-12 Air Squats

AMRAP 2:

-Run 100m

-12 Evil Wheels

AMRAP 3:

-24 Double Unders

-12 Slam Balls

AMRAP 4:

-Row for Max Calories

*One partner works while the other rests. 30sec break between AMRAP's. Score is based on calories rowed.

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911, Friday January 30th, 2015

1/30/2015

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Strength: Tempo Squat Cleans and Jerk

WOD: 30 of each:

Clean and Jerks,

Cleans (squat/power/muscle),

Front Squats,

Deadlifts.

* S- 45/65, Rx 95/135, C- 115/185

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910, Thursday January 29th, 2015

1/29/2015

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Strength: find 3 RM Overhead Squat

WOD: EMOM:

1. 2 OHS @ 3RM weight

2. 4 Man Makers 30/40

3. 8 Elevated deadlifts @ OHS 3 RM weight

* if you don't complete a round, don't skip over a movement.

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909, Wednesday January 28th, 2015

1/28/2015

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Strength: Bench Press - build up to 80%, do 1 rep, then ME at 80%, then ME at 70%

WOD:  15 minute AMRAP:
-Toes 2 Bar,
- Ring Dips,

- Slam Ball 15/20.

S- 4 reps of each and box dips

Rx - 8 reps of each

C - 12 reps of each

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908, Tuesday January 27th, 2015

1/27/2015

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Announcement:  Super Bowl / Celebration of Commercial will be playing this Sunday at 3:30 at your BOX!  Admission is a dish or drink:)  Come yell at a 12 FOOT projection screen with everyone else!

Announcement #2)  Mobility is canceled due to the common flu ;(

Skill:  Mobility, then:  Snatch Balance + Overhead Squat

WOD:  21-15-9:
3rd position Snatch - S 35/45, Rx 65/95, C 85/135
Strict Chest 2 Bar Pullups


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907, Monday January 26th, 2015

1/26/2015

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Squat Strength of your choice post WOD

WOD:  'Kelly'
5 Rounds:
Run 400,
30 Wall Balls,
30 Box Jumps.
*45 Minute Time CAP if you have been doing CrossFit for more than 3 months.  If less, talk with the coach to see what would be a good time for you. 

*Lurong folks:  Be sure to enter your 1st WOD score and initial body measurements and weight

Great job to all with a high volume WOD like Kelly!

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906, Sunday January 25th, 2015

1/24/2015

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Round and Round we go...

WOD:  Helen Having a Ball!

5 Rounds:
42 One Handed Russian KB Swings 26/35
24 Jumping Pullups,
Run 200 with a Slam Ball 15/20

* Alternate Hands each KB Swing at the top of each swing.
* 44/53 lb KB and 50 lb ball if your tough :)

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904, Friday January 23rd, 2015

1/23/2015

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Strength:  Strick Press - Push Press - Push Jerk Test

WOD:  10-9-8-7-6-5-4-3-2-1 of:
KBS 44/53,
OTB Burpees,

3 Thrusters every Round 85/115 
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905, Saturday January 24th, 2015

1/23/2015

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AMRAP (3min each station)

-Wall Balls & Wall Sit 15/20

-Sumo deadlift (not high pull) & Bar Hang 95/135

-Pull Ups & OH Plate Hold 25/45

-KBS & Wall Hand Stand 35/53

-Weighted Sit-up & Plank 25/45

*While one partner does the work the other person does the prescribed rest.

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903, Thursday January

1/22/2015

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Strength:  10 rounds of Unbroken Double Unders

WOD:  TABATA THIS....







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902, Wednesday January 20th, 2015

1/21/2015

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Strength:  KB Clean and Jerk - How's it different than regular C&J?

 WOD:  E3MON for 18 minutes
-Run 400,
-then ME KB Clean and Jerk - S 9/18, Rx 35/53, C 53/80

Lurong Challengers:  don't forget to input your body measurements and Benchmark WOD #1 time.
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901, Tuesday January 20th, 2015

1/20/2015

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Strength:  Front Squats, build up to 80% - do 1 rep, then ME at 80% x 2

WOD:  Lurong Benchmark WOD #1
7 minute AMRAP:

5 Front Squats - S 35/65, Rx 65/95, C 155/115,
7 Bar Facing Burpees

More info here....  https://challengeseries.lurongliving.com/resolution15/blog/announcements/announcing-wod-1-new-year-test

Post WOD: Row 1500 at moderate/social pace.
Lurong Challengers print this up and bring with...
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898, Saturday January 17th, 2015

1/19/2015

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3 Rounds for Reps
    KBS 35/53
    Box Jumps 20/24
    Strict Pull Ups
    Wall Balls 15/20
    Rest

1min at Each Station, Round with the Lowest Score is Recorded
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WOD #900! Monday January 19th 2015

1/19/2015

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Happy MLK Day everyone. We celebrate with holiday hours at 8 & 9 am!!!

WOD: let's all come together and enjoy some of the Cretus WODs from the weekend:)

7 min AMRAP of:

Deadlifts 135/185,

Box jumps,

Pull-ups.

* But wait, 7 min is short so let's make it real......

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899, Sunday January 18th, 2015

1/19/2015

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Let's go with one that your fellow box goers are doing at the competition, join with us in the pain😃

WOD:   WOD #4:

50 Wall Balls 20/14

25 Thrusters 75/55

50 Push Press 75/55.

25 1 AbMat Handstand Push-ups you/you

For Time

*scale weight and reps if needed, no egos here!!

*25 min time cap.

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896, Thursday January 15th, 2015

1/15/2015

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Strength:  Clean Practice

WOD: 
A.) Every 90 seconds for 20 minutes 1 Squat Clean at a good weight

B.)  6 minute AMRAP of:
20 Double unders,
8 Back Rack lunges 45/65

* remember Friday we are meeting for a Paleo Talk to launch our 5 week Paleo Challenge.  This will probably be the only one of the year so jump in if you'd like to try it!
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897, Friday January 16th, 2015

1/15/2015

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Skill:  20 minutes Muscle Up Practice

WOD: Run 1 mile,
10 Muscle ups,
100 Double Unders

*See you at 7 pm to kick off our 5 week Paleo Challenge!
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895, Wednesday January 14th, 2015

1/14/2015

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Skill: Handstand walk

WOD: 5 rounds

12 Pistols,

9 Burpees,

30' HS walk,

3 Wall Walk

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894, Tuesday January 13th, 2014

1/13/2015

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Strength: build up to 75% ME front squat, then 75% ME Back Squat

WOD: 30-25-20-15-10-5 Toes 2 Bar,

10-8-6-4-2 shuttle run

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893, Monday January 12th 2014

1/12/2015

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Strength: find your 3 RM wide grip deadlift (Hook grip)

WOD: 7 rounds of:

1 deadlift at 85% of your 1RM (hook grip but not wide grip)

5 chest 2 bar pull-ups,

10 ring push-ups,

15 back squats 45/65

*25 minute CAP

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892, Sunday January 11th 2015

1/11/2015

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WOD: 25 minute AMRAP OF:

10 Barbell Thrusters by the wod board,

10 T2B next to the med ball shelf,

10 Box Jumps near the basketball hoop.

*Your choice of bEar crawl, crab crawl, gorilla crawl, walking lunge, handstand walk between each station.

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891, Saturday January 10th, 2015

1/10/2015

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Partner WOD:

6 rounds:
20 KBS 35/53
10 Burpee Box Jump-Overs 20/24"
200m Sprint

*Partner rests while you do the round
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890 Friday January 9th, 2015

1/9/2015

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Strength:  15 minutes to do your heaviest Snatch + OHS

WOD: 
15 - 10 - 5  Squat Snatch - S 45/65, Rx 75/115, C 95/155,  C+ 115/185

3 - 2 - 1 Rope Climbs - C Legless

* bring your socks for the rope!

Lurong Challenge:  Signups are in the gym starting Jan 19th.  We plan to kick off the 5 week challenge with a Nutrition Talk and weigh ins plus body measurements taken, Friday January 16th.  Check out the promo video...  https://challengeseries.lurongliving.com/resolution15/page/promo
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889, Thursday January 8th 2015

1/8/2015

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Strength:  Strict Press 3x10

WOD:  For Reps:
5 Minutes Wall Balls,
4 Minutes Deadlifts 95/135,
3 Minutes V-ups,
2 Minutes handstand Pushups - S seated dumbbell Press,
1 minute ring rows
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888, Wednesday January 7th 2015

1/7/2015

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Strength:  3 x 10 Back Squat

WOD:  10-9-8-7-6-5-4-3-2-1 of:

-Pistols - C 18/26
-Man Makers  - S 10/20, Rx 20/30, C 40/50
- Evil Wheels - S v-ups, Rx 65/95, C 95/135

Lurong Challenge:  Signups are in the gym starting Jan 19th.  We plan to kick off the 5 week challenge with a Nutrition Talk and weigh ins plus body measurements taken, Friday January 16th.  Check out the promo video...  https://challengeseries.lurongliving.com/resolution15/page/promo
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Kenmore CrossFit LLC DBA CrossFit Kenmore
  • Home
  • Information
    • Meet the Coaches
    • Location
    • Facebook
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  • Pricing
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    • Class Schedule/Sign Up
    • Fundamentals
    • Barbell Club
    • Nutrition Coaching
  • PERSONAL TRAINING
  • SUMMER NUTRITION CHALLENGE