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516, Tuesday October 1st 2013

9/30/2013

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Lift:  Deadlifts 3x5
WOD:  12 minute AMRAP of:
8 Wall balls,
8 Sumo Deadlift High Pulls C 65/95, Rx 45/75, S 35/45
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515, Monday September 31st 2013

9/29/2013

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Lift:  OverHead Squats 3x5
WOD:  15-12-9  of:
Squat Clean to Thruster 65/95
Chest 2 Bar  Pullups
*L hang on Pullup Bar for 15, 12 and 9 seconds after  each round
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514, Saturday September 28th 2013

9/27/2013

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Partner WOD:  Grab a partner and a bar to complete the following:
A total of 2000 m row while your partner holds barbell waist high (switch as needed),
100 Front Squats as your partner holds barbell on front of shoulders,
100 Push Press as your partner holds barbell above head with elbows extended.
S = 45/65
Rx= 65/95
C= 95/135
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Don't leave your partner hanging!

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513, Friday September 27th 2013

9/26/2013

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Lift: Hang Cleans 3x3
WOD:  for time: 

Row/Run 800,

3 rounds of:
3 forward rolls,
3 Hang Cleans 55/95 S,  75/135 Rx, 115/185 C
3 Box Jumps 20/24 S,  24/30 Rx, 30/36 C

Row/Run 800
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512, Thursday September 26th 2013

9/25/2013

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Lift:  Deadlifts 3x3

WOD:  7 rounds of:
3 Bar Muscle Ups,
6 Pistols, (C add a pvc pipe overhead, S just do squats)
9 Medicine Ball Pushups

Your mind telling you it's impossible to do an overhead one legged squat?  Check it....
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 511, Wednesday September 25th 2013

9/24/2013

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Skill:  Handstand Pushups- balance and kipping
WOD:  3 Rounds of:
Farmers Carry to fence and back,
Plank Hold  (90 seconds, 60 seconds, 30 seconds)
Tire Flips  (15, 10, 5)
Knees to elbow (30, 20, 10)

*#'s in () are respective to each round
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510, Tuesday September 24th 2013

9/23/2013

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Lift:  5 RM Back Squat
WOD:  16 minute EMOM
Even minutes:  2 Back Squats @ 5RM wegiht and then Max Wall Balls
Odd minutes: 20 meter Gorilla Crawl and 1 rope climb

*score = # of rounds completed and # of Wall Balls done
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509, Monday September 23rd 2013

9/22/2013

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Lift:  Practice Snatch
WOD:  1st open WOD from 2011... 11.1
10 minute AMRAP of:
15 Snatches 55/75,
30 Doubles
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508, Saturday September 21st 2013

9/20/2013

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WOD:  Show up for some awesome Tabata Fury
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507, Friday September 20th 2013

9/19/2013

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Lift: Front Squats
WOD:  18 Minute AMRAP of:

11 Front Squats 35/45 S, 65/95 Rx, 95/135 C,
11 Russian KB Swings 9/18 S, 26/35 Rx, 35/62 C,
11 Double Unders, 33 Singles to scale,
= 33 Years Old!

If you see this guy below, make sure and give him a big ole "Happy Birthday man" slap on the back.  Or leave him a message on his FB Page... https://www.facebook.com/joevandyk
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506, Thursday September 19th 2013

9/18/2013

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Lift:  Strick Press 3x5
WOD 5 rounds:
Run 200/ Row 250,
5 Slam Balls 20/50 C, 15/20 Rx, Use Med Balls S,
5 man makers 25/35C, 20/30 Rx, 5/10 S

Man Maker....
Slam ball vs. Med ball
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505, September 18th 2013

9/17/2013

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WOD:  10-9-8-7-6-5-4-3-2-1 of:

- Lateral Burpees over your bar C/Rx, Burpees S
- Back Squats 95/155 C, 75/135 Rx,  45/65 S

* Must pick up bar off the ground and put on your back without help from the racks.
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What?  You don't like Burpees?

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504, Tuesday September 17th 2013

9/16/2013

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Lift:  Cleans Practice
WOD:  21-15-9 of:

Power Cleans 45/65 s, 85/135 Rx, 115/185 C
Pull-ups  Band/Jumping s, Kipping/Butterfly Rx, Chest 2 Bar C

*shuttle run after each round
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503, Monday September 16th 2013

9/15/2013

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Lift:  Snatch Practice
WOD:  4 Rounds:
Row 500/ Run 400
10 Snatches 35/55 s, 55/95 Rx,  75/135 C
16 Weighted Situps 25/45 C, 10/25 Rx, Situps s
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502, Saturday September 14th 2013

9/13/2013

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WOD: 
3 Rounds of:
1 Rope climb,
15 Push Press 85/155 C, 75/135 Rx, 45/65 S,
40 m Guerilla Crawl,
15 Ring Dips
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501, Friday September 13th 2013

9/12/2013

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Lift:  Front Squats
WOD:
7 rounds of:
10 Squat Cleans 20/35 C, 10/20 Rx
10 Sledge Hammer Hits,
10 One legged Box Jumps 10.5/20 C, 7/14 Rx, Both feet 7/14 S
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500, Thursday September 12th 2013

9/11/2013

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Lift:  Deadlifts 3x5
WOD:
6 minute Amrap of:
3 Deadlifts 315/215 (C), 275/185 (Rx), 225/155 (S)
100m Med Ball Carry 15/20

-Rest 3 Minutes

6 Minute Amrap of:
3 Tire Flips,
7 Ring wheels (C) , Weighted Situps 10/25 (Rx), Situps (S)

*C= competition Rx= prescribed S= Scaled
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499, Wednesday September 11th, 2013

9/10/2013

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WOD:  In remembrance of a good man and a mighty warrior:  Lt. Michael Murphy

Who is he? http://en.wikipedia.org/wiki/Michael_P._Murphy

* Please don't dismiss this WOD as sacrificial as it is.  There will be a much shorter scaled version.




Good Job with a tall order today.  Shout out to Jason with 42:48 Rx and Erica 1:06:50 Rx.

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498, Tuesday September 10th 2013

9/9/2013

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Great Job on Yesterday's WOD!  A little slower pace and going for good form today.
WOD:  3 Rounds for quality:
  • 15 Weighted lunges 20/25 lb dumbells
  • 15 Strict toes to bar
  • 15 Good mornings 65/95
  • 15 Kettlebell swings (Pick challenging weights, but try to do sets unbroken.)

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497, Monday September 9th 2013

9/8/2013

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Yours truely was born 31 yrs ago 9/9/1982.  He doesn't ask for presents, just calories:)

B-day WOD:  9/9/1982

1st part: 
9 rounds of:
1 Snatch at 75% or 1RM snatch,
9 Power Cleans with same weight,
Then move to the pullup bars without delay and begin a set of max pullups.

2nd part:
1982 Jump Ropes or 660 Double Unders or Row 1982, or a mixture of both. 

*score = time plus # of pullups 
* 35 minute time cap

Great Job and thanks all for celebrating my b-day with me.  Give it up to my wife with 22 prego pullups Rx!
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496, Saturday September 7th 2013

9/6/2013

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Please note that Saturday WODs are not held in the parks on Saturday.  8 and 9 am times do remain.

This one requested by Angie as her last WOD with us.... "The Seven"

 Seven rounds for time of:
7 Handstand push-ups
95/135 pound Thruster, 7 reps
7 Knees to elbows
175/235 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 35/62
7 Pull-ups

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495, Friday September 6th 2013

9/5/2013

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Lift:  Snatch Practice
   WOD:
For time:
5 Rounds:
5 tire flips
25 v-ups
15 hollow rocks
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494, Thursday September 4th 2013

9/4/2013

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Skill:  Rope climb
WOD:
Row/ run 600
20 KB snatches 
1 rope climb
 Row/ run 400
16 KB snatches
1 rope climb
Row/ run 200
12 KB snatches
1 rope climb
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493, Wednesday September 4th 2013

9/3/2013

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Reminder that if any of your buddies want to start CrossFit, this month's fundamentals class starts tonight at 7:30:)

Lift:  Shoulder Press 3 x 5
WOD:   
4 rounds: 
Run or Row 400
25 double unders
Rest 1 min.
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492, September 3rd 2013

9/2/2013

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WOD: 
AMRAP 11 min
12 OH squats (65/95)
15 box jumps 

Lift: 5X3 shoulder press (70-80%) 
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Kenmore CrossFit LLC DBA CrossFit Kenmore
  • Home
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  • PERSONAL TRAINING