CROSSFIT KENMORE
  • Home
  • Information
    • Meet the Coaches
    • Location
    • Facebook
    • Photos
  • Pricing
  • Classes
    • Memberships
    • Class Schedule/Sign Up
    • Fundamentals
    • Barbell Club
    • Nutrition Coaching
  • PERSONAL TRAINING

669, Tuesday April 1st 2014

3/31/2014

0 Comments

 
Skill:  Double Unders

WOD:  12 min AMRAP

10 SDHP 95/65

20 Double unders
Picture
0 Comments

667, Monday March 31th 2014

3/30/2014

0 Comments

 
Lift:  Squat Clean - skill work and try to find a 1 RM

WOD:  3 Rounds of:

Bear Crawl 1 Lap,

6 Turkish Get-ups,

Hit your 90% of your 1 RM
Picture
0 Comments

666, Saturday March 29th 2014

3/28/2014

0 Comments

 
WOD:  Run 1 mile for time, then.....

Partner 'Filthy Fifty'

50 Box jump, 20/24
50 Jumping pull-ups
50 Kettlebell swings, 35/44
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 15/20
50 Burpees
50 Double-unders

Picture
0 Comments

665, Friday March 28th 2014

3/27/2014

0 Comments

 
CrossFit Open 14.5 - video explanation here... http://games.crossfit.com/workouts/the-open/2014#tabs-5

WOD:  For time:

Descending ladder 21-18-16-12-9-6-3 of:

Thruster 65/95,
Bar facing Burpees
Picture
0 Comments

664, Thursday March 27th 2014

3/26/2014

0 Comments

 
WOD:  'Helen' Modified

3 Rounds for time of:

Row 500,

31 Pushups - S rollup pushup, C 6 Handstand Pushups

12 Pullups - S use a band (but try to maintain full range of motion), C Replace with 4 Muscle Ups

Picture
0 Comments

663, Wednesday March 26th 2014

3/25/2014

0 Comments

 
WOD:  "Kelly Modified"

Five rounds for time of:
Run 400 meters
30 Double Unders
30 Wall ball shots, 15/20

*To Scale this one, try the best you can to do the Rx movements but cap yourself with a shorter time or less rounds. 
Picture
0 Comments

662, Tuesday March 25th 2014

3/24/2014

0 Comments

 
Lift:  Snatch 3x1 Post WOD

WOD:  'Elizabeth Modified'

21-15-9 of:

Snatches - S 45/65, Rx 75/115, C 95/145

Ring Dips - S use a band
Picture
0 Comments

661, Monday March 24rd 2014

3/23/2014

0 Comments

 
Lift:  Back Squats 3x1 Post WOD
WOD:  3 Rounds of:

40 Back Squats from ground,

20 Evil Wheels with your barbell,

1 Lap farmers Carry Left hand with barbell,

1 Lap farmers Carry Right hand with barbell,

Rest 1 Minute.

* S 45/65, Rx 65/95, C 95/135

Picture
0 Comments

660, Saturday March 22nd 2014

3/21/2014

0 Comments

 
Gym is closed today! 
We are meeting at St. Edwards Park for the Family Jewels
5k.  Sign up here to join us (discount code CrossFitfj5k)....
http://www.databarevents.com/FamilyJewels5K
0 Comments

659, Friday March 21st 2014

3/20/2014

0 Comments

 
Reminder that CFK will be closed tomorrow 3/22.  We are meeting at St. Edwards Park for the Family Jewels 5k.  Sign up here to join us (discount code CrossFitfj5k).... http://www.databarevents.com/FamilyJewels5K

WOD:  CrossFit Open WOD 14.4

14 minute AMRAP:
60-calorie row 
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

http://games.crossfit.com/workouts/the-open/2014#tabs-4
Picture
0 Comments

658, Thursday March 20th 2014

3/19/2014

0 Comments

 
Lift:  Warm up for WOD with Overhead Squats

WOD:  4 Rounds of:

20 Overhead Squats - S 35/45, Rx 55/85, C 75/115

30 Double Unders or 90 Singles.

5 Handstand Pushups - S put your knees up on a box, C 7 inch deficit
Picture
0 Comments

657, Wednesday March 19th 2014

3/18/2014

0 Comments

 
Lift:  Power Cleans 3x3

WOD:  2 Rounds of:

30 Kettle-bell Swings 35/62,
20 Pull-ups,
Run 800
20 Pull-ups,
30 Kettle-Bell Swings 35/62
Picture
0 Comments

656, Tuesday March 18th 2014

3/17/2014

0 Comments

 
Lift:  Push Jerk 3x3

WOD:  16 Minute EMOM:

Odd Minutes: 2 Push Jerks @ 3x3 Weight and 1 Rope Climb

Even Minutes: 5 Tire Flips and 1 Lap Gorilla Crawl
Picture
0 Comments

655, Monday March 17th 2014

3/16/2014

0 Comments

 
Monday March 17, many will celebrate St. Patrick’s Day. While the day has become recognized more for wearing green and drinking beer, it’s meant to celebrate the testimony of an incredible servant of Christ.

Much of what is known about St Patrick comes from the Declaration, which was allegedly written by Patrick himself. It is believed that he was born in Roman Britain in the 4th century, into a wealthy Romano-British family. His father was a deacon and his grandfather was a priest in the Christian church. According to the Declaration, at the age of sixteen, he was kidnapped by Irish raiders and taken as a slave. It says that he spent 6 years there working as a shepherd and that during this time he "found God". The Declaration says that God told Patrick to flee to the coast, where a ship would be waiting to take him home. After making his way home, Patrick went on to become a priest. After escaping from slavery and studying to become a priest, Patrick returned to the land of his captivity with a purpose: to set them free and preach the gospel as a missionary. Over the following centuries, many legends grew up around Patrick and he became Ireland's foremost saint.

Using the now-famous 3-leaf clover to explain the Trinity (Father, Son, and Holy Spirit), Patrick was credited with introducing Jesus and the Trinity to the Irish. The green of the clover inspired the tradition of wearing green that is still celebrated today.

Patrick died on March 17, hence the day set aside to honor him. Like most holidays, it has lost much of its original purpose. Be challenged by the inspirational example of a teenage boy who learned to forgive and used his forgiveness to reach out to his captors.  If anything, today we celebrate a story about forgiveness. 


Lift:  Back Squat 3x3

WOD: Here goes the best attempt at a St. Patty's day WOD :)

20 Minute AMRAP of:

Run 400 (4th century)

6 Back Lunges (the yoke of 6 years in slavery) - S 45/65, Rx 85/115, C 105/ 155

And every round complete 3 Sets (3 leaf clover) of the following:  3 K2E, 3 T2B and 3 Ring Pushups.  (it will make sense when you come in). 


Picture
0 Comments

654, Saturday March 15th 2014

3/14/2014

0 Comments

 
Partner WOD: 

Switch with partner every minute until reps are completed, and then move on to the next exercise:

100 OH med ball walking lunges (partner holds bottom of push up)

100 Kettlebell swings (hollow hold)

100 Sit ups (active shoulder hang)

100 Dumbbell press (hold bottom of squat)

Picture
0 Comments

653, Friday March 14th 2014

3/13/2014

0 Comments

 

Optional WOD:

CrossFit Open  WOD 14.3

Lift:  Work up on Deadlifts

Workout 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb. 
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb. 
15 box jumps, 24 / 20 inch

Daily WOD:

Lift:  Snatches 3x1

WOD:  4 Rounds of:
Run 400,
1 Round of Cindy (5 pullups, 10 pushups, 15 air squats),
Rest 1 Minute
Picture
0 Comments

652, Thursday March 13th 2014

3/12/2014

0 Comments

 
Lift:  Push Press 3x3

WOD:  20-18-16-14-12-10-8-6-4-2 of:

Wall Balls 15/20

Russian twists - S 5/10, Rx 15/20, C 25/45
Picture
0 Comments

651, Wednesday March 12th 2014

3/11/2014

0 Comments

 
Lift:  Deadlift 3x5

WOD:  5 rounds:
10 jumping lunges,
10 deadlifts - S 95/135, Rx 155/225, C 205/275
Bear crawl 1 lap after each round

Picture
0 Comments

650, Tuesday March 11th 2014

3/10/2014

0 Comments

 
Challenge:  Max Box Jump height - Post WOD

WOD:  4 rounds:

5 man-makers - S 10/12, Rx 20/30, C 30/40

15 box jumps - S 12/20, Rx 20/24, C one legged

200 meter sprint
Picture
0 Comments

649, Monday March 10th 2014

3/9/2014

0 Comments

 
Lift:  Front Squats 3x3

WOD:  In any order, 40 of each:

Thruster,

Over the Bar Burpees,
Picture
0 Comments

648, Saturday March 8th 2014

3/8/2014

0 Comments

 
Picture
0 Comments

647, Friday March 7th 2014

3/6/2014

0 Comments

 
For today's WOD we are doing CrossFit open WOD 14.2.  We are offering an alternate WOD for those who don't think they want to do the completion one. 
14.2 Competition WOD:

http://games.crossfit.com/workouts/the-open/2014#tabs-2

From 0:00-3:00
   2 rounds of:
   10 overhead squats
   10 chest-to-bar pull-ups

if you complete that continue to...

From 3:00-6:00
   2 rounds of:
   12 overhead squats
   12 chest-to-bar pull-ups


if you complete that continue to...


From 6:00-9:00
   2 rounds of:
   14 overhead squats
   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds







Today's WOD:

21-15-9 of:

Overhead Squats - S 35/45, Rx 65/95, C 95/135

Pullups - S Band/Jumping, C Chest 2 Bar




0 Comments

646, Thursday March 6th  2014

3/5/2014

0 Comments

 
Skill:  Pistols (one legged squats)
WOD: 10 rounds of:
6 Pushups - S roll-up pushups, C med ball pushups,
8 Pistols - S 3 air squats = 1 pistol,
10 Situps -C 10/25
Picture
0 Comments

645, Wednesday March 5th  2014

3/4/2014

0 Comments

 
Lift:  Power Cleans 3 x 1

WOD:  EMOM (every minute on the minute) for 14 minutes do: 
ODD minutes: 2 Power Cleans @ 85% of the weight from your lift and 1 sideways shuttle Run.
Even minutes:  Accumulative of 30 seconds ring holds.
Picture
0 Comments

644, Tuesday March 4rd 2014

3/3/2014

0 Comments

 
Lift:  Push Press

WOD:  Complete 80 push jerks, and every time you put the bar down below your shoulders do your choice of:

15 Kettlebell swings 26/35 or, 12 Pullups or, 10 T2B, or 2 Muscle Ups

Picture
0 Comments
<<Previous

    WOD?

    "WOD" =   "Workout Of the Day".

    Purchase Membership here

    Archives

    May 2015
    March 2015
    February 2015
    January 2015
    December 2014
    November 2014
    October 2014
    September 2014
    August 2014
    July 2014
    June 2014
    May 2014
    April 2014
    March 2014
    February 2014
    January 2014
    December 2013
    November 2013
    October 2013
    September 2013
    August 2013
    July 2013
    June 2013
    May 2013
    April 2013
    March 2013

    RSS Feed

    Categories

    All

Kenmore CrossFit LLC DBA CrossFit Kenmore
  • Home
  • Information
    • Meet the Coaches
    • Location
    • Facebook
    • Photos
  • Pricing
  • Classes
    • Memberships
    • Class Schedule/Sign Up
    • Fundamentals
    • Barbell Club
    • Nutrition Coaching
  • PERSONAL TRAINING