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385, Wednesday May 1st, 2013

4/30/2013

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Skill:  If your frustrated from yesterday's pullup workout we are going to practice kipping and butterfly pullups for about 7 minutes.  Then....
WOD:  Burke gilman trail run with Chuck.  We will jog mostly and stop 7 times to do 1 Minute AMRAPs of Burpees.  Score = Total # of burpee's completed. 
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384, Tuesday April 30th, 2013

4/29/2013

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Lift: Power Cleans  3-3-3-3-3
WOD:  21-18-15-12-9-6-3 of:
- Power cleans 65/95,
- Pullups,
10 Meter Bear Crawl after each round
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383, Monday April 29th, 2013

4/28/2013

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Lift:  Back Squat 1-1-1-1-1
WOD: 5 (3 min AMRAPs) of: 

    3 hspu, 
    10 barbell lunges 45/65, 
    20 sec L hang, run to fence and back. 
    
Rest 1 min. between AMRAPs.  Only whole rounds count.
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382, Saturday April 27th, 2013

4/26/2013

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Partners:  EMOM: 

4 pullups
As many squat cleans as you can until the minute is up switching off as needed.
=100 squat cleans total
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381, Friday April 26th, 2013

4/25/2013

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Lift:  Strict Press 3-3-3
WOD: 
run  200 m,
 20 push jerks 75/115
 sledge hammer hits,
1 rope climb,

run 400
15 push jerks 75/115
15 sledge hammer hits,
1 rope climb,

run 600 
10 push jerks 75/115
10 sledge hammer hits,
1 rope climb, 

run 800
5 push jerks 75/115,
5 sledge hammer hits,
1 rope climb
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380, Thursday April 25th, 2013

4/24/2013

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Lift:  deadlift 3-3-3
WOD:  16  min. AMRAP

    200  m Row
    10  OH Squats w/KB 35/26
    12  situps
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379, Wednesday April 24th, 2013

4/23/2013

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For time:
50 Box jump, 20/24
50 Jumping pull-ups
50 Kettlebell  swings, 26/35
50 Walking Lunge
50 Knees to elbows
50 Push  press, 45/75
50 Back extensions
50 Wall ball shots, 16/20
50 Burpees
50 Double unders
Last time We did 'Filthy Fifty'....
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Everyone got a  personal Best, great job all!
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378, Tuesday April 23rd 2013

4/22/2013

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Lift: Snatch 5-5-5

WOD
 7  rounds-
10  Snatches 65/95,
10 Chest slapping pushups.

*rest 1 minute between rounds
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377, Monday April 22nd, 2013

4/21/2013

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Lift: Front squat 10-10-10 (meaning 10 reps at same weight 3 times)
WOD:  4 rounds of:
 3 wall climbs,
10 ring rows,
20 hollow rocks,
30 sec plank,
40 air squats
Run to fence and back




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376. Saturday April 20th, 2013

4/20/2013

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Team WOD:  Teams of 4 or 5 (depending on size of class):
3 Rounds of:
    Row 400m,
    30 Double Unders,
    30 Wall Balls,
    30 Plate 'ground to overhead' 25/45,
    30 Kettlebell Swings

10 am OLY class:  Split Jerk progressions
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375, Friday April 19th, 2013

4/18/2013

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Our tribute the the fallen ones in Boston

Dynamic Warmup:  group run

WOD:  Complete for time:
 100 pushpress 65/95,
*everytime you put the bar down run 400 meters. 
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374, Thursday April 18th, 2013

4/17/2013

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Lift:  Overhead Squats 5 RM
Wod:  21-15-9 of:
    Overhead Squats 75/115,
    Pullups
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373, Wednesday April 17th, 2013

4/16/2013

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Lift:  Deadlift - 2RM
WOD:  20 minute AMRAP of:
    20 sledge Hammer hits Right Side,
    20 sledge Hammer hits Left Hand,
    20 sledge Hammer hits overhead,
    Carry an Item 400 Meters,
    1 Rope Climb.
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372, Tuesday April 16th, 2013

4/15/2013

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Skill Work:  3x Strict handstand for time
WOD:  Tabata (20 seconds excersise, 10 seconds rest for 4 minutes) of:
-pushups
-situps
-pullups
-calf raises
-pushups II
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371, Monday April 15th, 2013

4/14/2013

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Lift:  Back Squat 5-5-5

WOD:
Barbell Lunges to fence,
10 Burpees on Burke Gilman Trail,
Run to 192 and back to fence,
10 Burpees,
Barbell Lunges to garage door,
10 Burpees,
Then do 5 rounds of:
    5 Knees to Elbows,
    10 Situps,
    15 Barbell Squats
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370, Saturday April 13th 2013

4/12/2013

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Partner WOD:
21 Tire Flips,
Wheel barrow --> scale with bear crawl,
21 Plank Burpees,
Wheel barrow --> scale with bear crawl,
21 Partner Cleans 95/135,
Wheel barrow --> scale with bear crawl,
15 Tire Flips,
Wheel barrow --> scale with bear crawl,
15 Plank Burpees,
Wheel barrow -->  scale with bear crawl,
15 Partner Cleans 95/135,
Wheel barrow --> scale with bear crawl,
9 Tire Flips,
Wheel barrow --> scale with bear crawl,
9 Plank Burpees,
Wheel barrow --> scale with bear crawl,
9 Partner Cleans 95/135,
Wheel barrow --> scale with bear crawl,
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369, Friday April 12th, 2013

4/11/2013

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Lift:  Split Jerk 5-5-5

WOD:  For time:
4 rounds of:
3 Man Makers,
6 Pullups,
9 situps.

-Then- run 1 mile

Finish with another 4 rounds of:
3 Man Makers,
6 Pullups,
9 situps
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368, Thursday April 11th, 2013

4/10/2013

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Lift: Deadlift 3-3-3-3-3
WOD:  For time:
15 Burpee Deadlifts 95/155,
shuttle run,
run 400,
12 Burpee Deadlifts 95/155,
shuttle run,
run 400
9 Burpee Deadlifts 95/155,
shuttle run,
run 400,
6 Burpee Deadlifts 95/155,
shuttle run,
run 400
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367, Wednesday April 10th, 2013

4/9/2013

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WOD:  EMOM complete:
even minutes:  5
tire flips and 5 pullups
odd minutes:  30 squats

challenge:  row 500
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366, Tuesday April 9th, 2013

4/8/2013

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Lift: Strict Press 5-5-5
WOD: 7 Rounds of:
10 meter handstand walk,
10 weighted situps 10/25,
10 ring pushups,
10 ring roll outs.
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365, Monday April 8th 2013

4/7/2013

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Lift:  Overhead Squats 5-3-1

WOD:  12 minute AMRAP of
10 Overhead Squats 45/65,
20 Double Unders
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364, Saturday April 6th, 2013

4/6/2013

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WOD: 'Fight Gone Bad'

Complete 5 stations for 1 minute each, then rest one minute. 3 rounds.  5 rounds for championship.

  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)

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10 am oly Class #1
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363, Friday April 5th, 2013

4/4/2013

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Lift:  Strick Press 5-5-5
WOD:  'Lumber Jack modified'
20 Deadlifts 135/185,
run 400,
20 KB Swings,
run 400,
20 Overhead Squats 65/95,
run 400,
20 Burpees,
run 400,
20 pullups,
run 400,
20 Box Jumps 20/24,
run 400,
20 Squat Cleans 65/95,
run 400
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362, Thursday April 4th, 2013

4/3/2013

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Workout 13.54 minute AMRAP of:

 15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.


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361, Wednesday April 3rd 2013

4/2/2013

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Skill:  2 Minutes of Double Unders
WOD:  'Adrian'

Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30″ box
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High Schoolers wod board.....
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Kenmore CrossFit LLC DBA CrossFit Kenmore
  • Home
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    • Meet the Coaches
    • Location
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  • Pricing
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    • Class Schedule/Sign Up
    • Fundamentals
    • Barbell Club
    • Nutrition Coaching
  • PERSONAL TRAINING
  • SUMMER NUTRITION CHALLENGE