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412 Saturday June 1, 2013

5/31/2013

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Teams of 4:
Everyone run 400 meters with all the equipment in the WOD 
400 double unders
300 kettle bell swings 
200 thrusters (45 lbs)
40 wall climbs 
Everyone run 400 meters with all the equipment in the WOD 

*one person per exercise at a time. Switch every minute to next exercise until all is completed. 
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411, Friday May 31st 2013

5/30/2013

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Lift:  Snatch 3-3-3-3
WOD:  18 minute AMRAP of:
5 Snatches 75/115,
7 Box Jumps 20/24,
9 Pullups,
Run with slam ball 200 meters (to green electrical box and back)

Picture
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410 Thursday, May 30, 2013

5/29/2013

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3 Rounds 
500 meter row/400 meter run
20 v-ups
20 burpees
20 mountain climbers (right and left leg=1, in other words, 40 mt climbers)
Picture
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409, Wednesday May 29th 2013

5/28/2013

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Picture
Birthday WOD for Josh M., Erica, Rob, and Kat.  Their age and favorite exercise for an average time AMRAP. 

WOD:   21-15-9 of:

 - pushups with weight on your back 25/45,   Rob
 - Clean & Jerks 65/95,   Erica
 - situps,    Kat
 - Front Squats 65/95   Josh

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 408, Tuesday May 28th 2013

5/27/2013

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Lift:  Push Press
WOD:  ' Helen '
3 Rounds of:
run 400
21 Kettlebell swings 35/62,
12 Pullups
Picture
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407, Monday May 27th 2013

5/25/2013

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NUTTS


Lieutenant Andrew Richard Nuttall,
30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1
PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle
Group was killed by an improvised explosive device that detonated during a joint
foot patrol near the village of Nakhonay in Panjwaii District, about 25 km
southwest of Kandahar City on December 23, 2009.

He is survived by his
parents, Richard and Ethel Jane Nuttall.
WOD 'NUTTS'
  • 10 Handstand push-ups
  • 15 Deadlifts, 185/250
  • 25 Box jumps, 24/30 
  • 50 Pull-ups
  • 100 Wallball shots, 15/20
  • 200 Double-unders
  • Run 400 meters with a rubber plate 25/45
  • Picture
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    406, May 25th, 2013

    5/24/2013

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    Teams of 3: 

    One person always rowing
    Complete: 

    90 Kettle Bell Swings
    90 Tire Jumps 

    90 Pushups
    90 Jumping Lunges 

    90 V-ups
    90 Burpees

    Switch off after every 30, (everyone will do 30 of each exercise) one person per exercise at a time 
    Score: Time minus rowing meters (every 500 meters= 1 minute off of your time) 
    Picture
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    405, Friday May 24th 2013

    5/23/2013

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    Don't forget abou Ryan DeBell's class tomorrow after the 9 am WOD class on mobility.  It will take place of the 10 am Oly Lift class. 

    Lift: Strict Press    
    WOD:
    20 squat cleans & Jerk 65/115
    20 double unders

     15 squat cleans & Jerk 65/115
    40 double unders

     10 squat cleans & Jerk 65/115
    60 double unders
    Picture
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    404, Thursday May 23rd 2013

    5/22/2013

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    Lift:  5-5-5 Deadlift
    WOD:  21-15-9 of:
    Deadlifts 135/185,
    Slam Balls 15/20
    *run a 400 between rounds
    Picture
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    403, Wednesday May 22nd, 2013

    5/22/2013

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    Lift: None
    WOD:  10-9-8-7-6-5-4-3-2-1 of:

    -Tire Flips
    -Ring Rolls
    -Turkish Get-ups
    -Situps
    Picture
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    402, Tuesday May 21st, 2013

    5/20/2013

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    Lift:  Push Jerk
    WOD:  "Omar"
    10 Thrusters 65/95,
    15 Bar Facing Burpees,
    20 Thrusters 65/95,
    25 Bar Facing Burpees,
    30 Thrusters 65/95,
    35 Bar Facing Burpees,
    Picture
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    401, Monday May 20th 2013

    5/19/2013

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    Lift:  3-3-3-3 Front Squat
    WOD: 'Cindy'
    20 minute AMRAP of:
    5 pullups,
    10 pushups,
    15 squats



    New gym record, 40 people......
    Picture
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    400, Saturday May 18th, 2013

    5/17/2013

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    Partner WOD:
    "ZEUS"
    3 Rounds for time of:
    30 Wall Ball Shots 16/20
    30 Sumo Deadlift high-pulls 55/75
    30 Box Jumps 20/24,
    30 Push Press 55/75,
    Row 30 Calories,
    30 Pushups,
    10 Body Weight Back Squats.

    *2 exercises will be done at the same time until complete.
    Picture
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    399, Friday May 17th, 2013

    5/16/2013

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    Lift:  Overhead Squat 1-1-1-1-1
    WOD:  'Nancy'
    5 Rounds of:
        15 OH Squats 65/95,
        Run 400
    Picture
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    398, Thursday May 16, 2013

    5/15/2013

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    Lift:  Strict Press 5-5-5
    WOD:  17 Minute AMRAP of:
    5 Handstand Pushups,
    Row 250,
    Farmers Carry Barbell Length of Gym
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    397, Wednesday May 15th, 2013

    5/14/2013

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    Lift:  Deadlift 2-2-2-2
    WOD: 
    15 Burpee Deadlifts 95/135, Clean it up to shoulders and walking lunges 20 feet,
    1 Rope Climb,

    11 Burpee Deadlifts 95/135,  Clean it up to shoulders and walking lunges 20 feet,
    1 Rope Climb,

    7 Burpee Deadlifts 95/135,  Clean it up to shoulders and walking lunges 20 feet,
    1 Rope Climb,

    3 Burpee Deadlifts 95/135.  Clean it up to shoulders and walking lunges 20 feet,
    Picture
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    396, Tuesday May 14th, 2013

    5/13/2013

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    Skill: Double Unders (2 minute challenge)
    WOD:  'Annie'
    50-40-30-20-10 of:
    Double Unders and situps
    Picture
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    395, Monday May 15th 2013

    5/12/2013

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    Lift:  Thrusters 3-3-3-3
    WOD:  'FRAN'
    21-15-9 of:
    Thrusters 65/95,
    Pullups

    Then cool down with a half mile jog.

    Last Time we did Fran:
    Picture
    Picture
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    394, Saturday May 11th 2013

    5/10/2013

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    WOD: Partner WOD:
    10 Rounds of:
    10 Burpees and 10 WallBalls,
    *while your partner is doing the movements, hold a barbell at hip height 95/135.
    Picture
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    393, Friday May 10th 2013

    5/9/2013

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    Lift:  Hang Snatch
    WOD :
    10-20-30-20-10

    1. hang snatches (45/65) 
    2. V-ups
    3. Tire jumps (just like box jumps but on tire)
    4. Run 200 m after each round
    Picture
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    392, Thursday May 9th 2013

    5/9/2013

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    Lift: Overhead squats 2-2-2-2-2
    WOD:
    15 rounds of:
    5 Pullups,
    5 Jumping Squats,
    5 Knees to elbows,
    5 Kettlebell swings.
    Picture
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    391, Wednesday May 8th 2013

    5/7/2013

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    WOD:

     Modified 'Elizabeth':21-15-9 of:

    Cleans 95/135, 

    *Between each round do 10 tire flips and run 400 with a medicine ball
    Picture
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    390, Tuesday May 7th 2013

    5/7/2013

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    Lift: Split Jerk 3-3-3-3-3
    WOD:

    2 Rounds of:
        Max strict press, then max push press, then max push jerk, 
        10 v-ups, 
        10 sit ups, 
        10 supermans,  
        L-hang 10 seconds

     Run  1/2 mile

    2 Rounds of:
        Max strict press, then max push press, then max push jerk, 
        10 v-ups, 
        10 sit ups, 
        10 supermans, 
        L-hang 10 seconds
    Picture
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    389, Monday May 6th, 2013

    5/5/2013

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    Lift:  Front Squat 1-1-1-1-1
    WOD:
    5 Rounds of:
         95% of 1 rep max of you front squat,
         max # of wall balls,
         run to fence
         rest 90 seconds.
    Picture
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    388, Saturday May 4th, 2013

    5/3/2013

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    WOD:  Barbell never touches the floor...

    With partner  complete:
        200 m run (sharing load or switching  bar),
        40 jumping lunges while partner holds bar overhead,
        30 v-ups while partner holds barbell at bottom of front squat position,
        20 dumbell thrusters while partner holds bar overhead,
        10 man makers while partner holds barbell at bottom of front squat position,
        20 dumbell thrusters while partner holds bar overhead,
        30 v-ups while partner holds barbell at bottom of front squat position,
        40 jumping lunges while partner holds bar overhead,
        200 m run (sharing load or switching  bar),
    *if barbell touches the ground, each parnter does 5 burpees.
    Picture
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    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