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939, Friday February 27th, 2015

2/27/2015

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15.1...

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938, Thursday February 26th, 2015

2/26/2015

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Strength: Find 1 RM OHS

WOD: 5 rounds not for time:

Row 200,

10 evil wheels,

10 v-ups

POST WOD SKILL: pick a weakness, cram for the test.

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937, Wednesday February 25th, 2015

2/25/2015

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skill: Pullups - 3x Max Reps

à Rest 3min in between each set

WOD

12 min AMRAP

1 Squat Clean 135/95

1 Toe 2 Bar

2 Squat Clean

2 Toe to Bar

3....

3…

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936, Tuesday February 24th 2015

2/25/2015

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strength:

12min Push Jerk EMOM:

Add weight each round, record heaviest rep

 

WOD:

'Grif'

Run 800m

Run 400m Backwards

Run 800m

Run 400m Backwards

Post WOD skill: 10 sets of Max double unders.

*MOBILITY tonight at 7 PM

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935, Monday February 23rd, 2015

2/23/2015

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Strength: find 1 RM back squat. This will be helpful in the future when use this number to find percentages.

5 x 50%

4 x 60%

3x 70%

2 x 80%

1 x 90%, 95%, 100%, 105%....

Remember to get the full range of motion with the depth of your squat and keep your back straight.

WOD: Lurong WOD retest:

7 minute AMRAP:

5 front squats - S 35/95, Rx 65/95, C 115/155,

7 bar facing Burpees

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934, Sunday February 22md, 2015

2/22/2015

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Since this wad crushed a few of us last week, let's go out it again this week and crush it.....

WOD: 'Nutts'


10 x Handstand push-ups;

15 x 250 lbs Deadlift;

25 x Box jumps , 30 inch box;

50 x Chest-to-bar pull-ups;

100 x Wallball shots, 20 pounds, 10′ ft target;

200 x Double-unders;

Run 400 meters with a 45lb plate.

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933, Saturday February 21st, 2015

2/21/2015

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'Lynne'
5 Rounds for Max Reps:
-Bench Press (Rx: Bodyweight)
-Pull-ups (Scale w/ Ring Row)


Coach's Note: Although we will tackle Lynne in teams of two, 

it will be scored individually. Six minutes per round (3min per person). 

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932, Friday February 20th, 2015

2/20/2015

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Strength: Back Squat 3 sets ME at 80%

WOD: 14min AMRAP

60 Jumping Lunges

50 Russian KBS 44/62

40 T2B

30 Back squats 65/115,

20 Push Press from the back 65/115,

10 Thrusters 65/115

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931, Thursday February 19th, 2015

2/19/2015

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sWOD:

Weighted Strict Pull-ups, 15min to find 3 rep max

 

 

WOD:

12min EMOM

Deadlift x 3 reps @ 70-75%

7 Handstand push-ups or scale with HR push-ups

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930, Wednesday February 18th 2015

2/18/2015

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Skill Work: clean Therepy with med ball or clean therapy pulling from blocks

WOD: 4 Rounds FT

400m Run with Wall Ball

30 Wall Balls

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929, Tuesday February 17th, 2015

2/17/2015

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*For everyone who had trouble with the front rack position during front squats yesterday, be sure to stick around for mobility class with Patty Bauer at 7 PM.

Strength: Overhead squats 3x3

WOD: For Time (15min TC)

10 P. Snatch 75/115

20 Pull-ups

30 Box Jumps

40 KBS 53/35

30 Box Jumps

20 Pull-ups

10 P. Snatch

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928, Monday February 16th, 2015

2/16/2015

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PRESIDENTS DAY NORMAL HOURS. It seems that although a national holiday, most working professionals don't get it off. Usually we would only do holiday hours but let's try a normal schedule and see what happens.

Happy Presidents' Day. Here's this from Wikipedia... Washington's Birthday is a United States federal holiday celebrated on the third Monday of February in honor of George Washington, the first President of the United States. Colloquially, it is widely known as "Presidents Day" and is often an occasion to remember all the presidents, not just George Washington or Abraham Lincoln, whose birthday is also in February. The term "Presidents Day" was informally coined in a deliberate attempt to use the holiday to honor multiple presidents and is virtually always used that way today.

Strength: 3 rounds of ME Push Jerk @ 85%

WOD: 10-9-8-7-6-5-4-3-2-1 of:

Front Squats - S 35/45, Rx 85/135, C 115/185

Ring Dips - S Box Dips, C for fellas 18 lbs (your welcome)

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927, Sunday February 15th, 2015

2/15/2015

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WOD: 'Nutts'


10 x Handstand push-ups;

15 x 250 lbs Deadlift;

25 x Box jumps , 30 inch box;

50 x Chest-to-bar pull-ups;

100 x Wallball shots, 20 pounds, 10′ ft target;

200 x Double-unders;

Run 400 meters with a 45lb plate.

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926, Saturday February 14th, 2015

2/15/2015

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Team WOD:

800m Run

10 Deadlifts 85% 1RM

600m Run

20 Tire Flips

400m Run

30 Ring Dips

200m Run

60 Double Unders

Coaches Note:

Teams work together (but not at the same time) to complete prescribed reps, partners run together.

Ring dips scaled with Hand Release Push-ups or elevated push-ups.

Double unders scaled with 80 singles.

30min Time Cap.

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925, Friday February 13th, 2015

2/13/2015

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Strength: if less than three months of CrossFit – 3 x 10 of back squats.

If doing CrossFit for more than 3 months – then weighted pistols.

WOD: 40-30-20-10 of:

- walking front rack lunges 65/95

- push press 65/95

- ab mat sit-ups

*C - 85/135

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924, Thursday February 12th, 2015

2/12/2015

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Skill: kipping pull-ups and butterfly pull-ups.

* It's definitely time, here's the WOD and we recommend getting a gym bag. No cherry pickin!

WOD: 50 Burpee Pull-ups FT

If completed under 8min, Repeat WOD

* Pull-up must be done from full extension


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923, Wednesday February 11th, 2015

2/11/2015

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Strength: Find 10 RM Overhead squat with 30 second weighted plank intervals in between sets.

WOD: we are leaning towards posting them again soon, yet see below.

Coaches note: Now that we are not hosting wods this week it might be good to consider a gym bag. Stuffing these items in it and bringing them in with you would help you be ready for most movements:

- wrist wraps

- lifting shoes

- jump rope

- Long socks for rope climbs

- shin skins

- Deodorant

Your not only ready for any WOD, you'll also look cool walking into your BOX!

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922, Tuesday February 10th, 2015

2/10/2015

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Strength: Strict Press 3 reps @ 90% then Front Squat 3 reps at 90%

WOD: See you in the Box

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921, Monday February 9th, 2015

2/10/2015

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Strength: Power Cleans Practice

WOD: we will be trying out a week of not posting Wods, this begins today. See you in the box!

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919, Saturday February 7th, 2015

2/7/2015

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3 Rounds:
Team Wall Balls 15/20
Team Burpee Pullup
Team Weighted Run 25/45
Team Atomic Situp 25/45
Team Box Jump 20/24
Team Rest

Coaches Note: Each movement (including rest) is 1min in duration; each round is 6min for an 18min total. Total reps from all three rounds will be recorded as one team score. Partners will work as a team through each of the movements, which equals high output and minimal rest. Suit up, show up and let's do this!!
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920, Sunday February 8th, 2015

2/7/2015

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WOD: Cheers to my good friend Nate:

20 minute AMRAP of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.


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918, Friday February 6th, 2015

2/6/2015

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Skill:  Rope Climbs; If competent- 4min AMRAP

WOD:

Every 90 seconds…

? Thrusters 95/65

Rx - 5 Pullups
5 Knees 2 Elbows

+1 Thruster per minute

Workout ends when you cannot complete reps for that round

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917, Thursday February 5th, 2015

2/5/2015

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Strength:  Bench 5x3

WOD:  10-20-30-40-50 Double Unders

50-40-30-20-10 Jumping Lunges

*Rx is a penalty for BROKEN Double Unders:)

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916, Wednesday February 4th, 2015

2/4/2015

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Strength:  3x3 Hang Snatch - then 3x3 Snatch Balance

WOD:  8 sets of:

Run 100 Meters
2 Muscle-Ups - Scale with 4 pullups + 4 Ring Dips
4 Push Press, 115/75
8 Air Squats
4 Push Press, 115/75
2 Muscle-Ups

*20 min Time Cap

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915, Tuesday February 3rd 2015

2/3/2015

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Strength:   Deadlift, 15 minutes to work up to a heavy single (~90% of 1RM)

WOD:  Death by Deadlift using 60% of 1RM
*20min Cap
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Kenmore CrossFit LLC DBA CrossFit Kenmore
  • Home
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  • PERSONAL TRAINING