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824, Tuesday September 30th, 2014

9/28/2014

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Reminder that tonight is Yoga at 7:30pm
Lift:  Find a 1 RM Strict Press

1Rep at each % increment:  50-55-60-65-70-75-80-85-90-95-100-101-102-103-104-105.....

Skill:  Get even with those Turkish Get-ups from Friday - Go for another Heavy one
WOD:  Run 1 Mile for Time,  rest 3 Minutes then,

'Grace'
-30 Clean and Jerks 95/135

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Endurance:  Row 250, rest 1 minute, Row 500, rest 1 minute,  Row 1000, Rest 1 minute, Row 2000

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825, Wednesday October 1st 2014

9/28/2014

1 Comment

 
Strength:  Find 1 RM on Squat Clean

1Rep at each % increment:  50-55-60-65-70-75-80-85-90-95-100-101-102-103-104-105.....

WOD:  12 Minute AMRAP of:
 
5 Box Jumps,
6 Toes 2 Bar 
7  Muscle Snatches 45/65




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Skill:  Jump Rope Complex: 50 of each

Left foot 2x, Right foot 2x, Criss Cross, Single, Criss Cross, Single, 2 Double Unders

Endurance:  Run 200, Rest 1 minute, Run 400, rest 1 minute, Run 800, Rest 1 minute, Run 400, rest 1 minute, run 200 
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823,  Monday September 29th, 2014

9/28/2014

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A few things to note about this week.  We will be attacking 1 Rep Maxes on 5 different lifts.  Remember that 1 RM's are dangerous when done wrong, but safe when done right.  A few things to remember are: 

1.)  Keep your back straight at all times!
2.)  Be ready to ditch out and away from the bar at all times!
3.)  Make sure you feel awesome after each attempt, if not then chill. 
4.)  Listen to he coach!

WOD:  'Cindy'

20 Minute AMRAP of:

5 Pullups - S use a band, C Chest to Bar
10 Pushups - S use a box or a wall
15 Air Squats - S hod on to a box, but really try to get the range of motion



last time we did it...  JP GOT 17 rounds.  So look that he gets 17 +1 this time:)

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Strength:  1 RM  Back Squat

1Rep at each % increment:  50-55-60-65-70-75-80-85-90-95-100-101-102-103-104-105.....

Skill:  3 skin the cats
Endurance:  30 minute AMRAP of:

10 Walking Lunges,
20 Situps,
Run 200

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 822,  Saturday September 27th 2014

9/26/2014

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Partner WOD:  Complete together: 

40 Burpees,
50 Overhead Lunges 45/65,
60 Evil Wheels,
70 Slamballs,
80 Ring Rows

*Run 400 after completing each movement.

*Partner has to Jump Rope or hold plank while you complete movements of all sorts!

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821, Friday September 26th, 2014

9/25/2014

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Strength:  Push Press 3x1
WOD:  15 Minute AMRAP of:

4 Turkish Get-ups 5/12, Rx 35/53, C 35/55 lb on a barbell
5 Handstand Pushups - S Handstand Negatives or Handstand Hold for 25 seconds against the wall, C Strict
6 One legged Squats - S One legged Box step-ups
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Skill:  Heavy Turkish Get ups post wod
Endurance:  3 rounds:

100 Mountian Climbers,
100 Air Squats,

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820, Thursday September 25th, 2014

9/24/2014

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WOD:  21-15-9 of:

KBS - S 18/26, Rx 35/44, C 44/53
Wall Balls w/o the wall - 15/20

rest 1 minute, then 5 minute AMRAP of: Plank Hold



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Strength:  Front Squats 3x1
Skill:  Snatch balance WITH a dip 5-3-1
Endurance:  Row/Run 5k
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819, Wednesday September 24th, 2014

9/23/2014

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Strength:  3x1 Bench
WOD:   4 Rounds of:

45 seconds Burpees,  45 Seconds Rest,
45 seconds Pullups,  45 Seconds Rest

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Skill:  5 Sets of Max Handstand Walk
Endurance:  run 5k
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818, Tuesday September 23rd, 2014

9/22/2014

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WOD: 5 rounds of: 

Run 400,
10 Front Squats - S 54/65, Rx 95/135, c 135/185
15 Box Jumps

Lift:  Deadlifts 3x1
Skill:  Muscle Up Transition 5x5
Endurance:  100 Supermans, 100 Iron Crosses
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817, Monday September 22nd, 2014

9/20/2014

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Lift: Burgener Warm-up  and Snatch 3x1
Skill:  Hang Power Clean + Split Jerk  5-5-3-3-1-1
WOD: 'Elizabeth'

21-15-9 of:

-Ring Dips
-Power Cleans 95/135
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Endurance:  5 Rounds of:

Run 400
5 Tempo Back Squats 3-3-1, 95/135

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816, Saturday September 20th, 2014

9/19/2014

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WOD:  Partner Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

  1. Wall-ball: 15/20
  2. Bench Press 75/115
  3. Box Jump: 20/24"
  4. Pullups
  5. Double Unders
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.


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815, Friday September 19th, 2014

9/18/2014

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WOD:  EMOM for 24 Minutes:

1. 12  Overhead Lunges S - 35/45, Rx 65/95, C 95/135
2. 10  One legged Burpees
3.  Run 200 


* Score = # of total minutes successfully completed



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Lift:  Over Head Squats 3x3
Skill:  Snatch Balance w/o Dip 5-5-3-3-1-1
Endurance: Run and Row 1 Mile
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814, Thursday September 18th, 2014

9/17/2014

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WOD: 4 Minute Intervals, 2 rounds:

#1.)  Run 400, then ME ring Dips
#2.)  Run 400, then ME V-ups
No rest between rounds

*ME = Max Effort
**score = total # of movements

Lift: Split Jerk 3x4
Skill:  Unbroken Double Under Practice, 5 rounds
Endurance: 10 rounds of:

Row 250

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813, Wednesday September 17th, 2014

9/16/2014

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Lift:  Clean Complex:

Deadlift + Deadlift and Highpull + Power Clean + Squat Clean
WOD:  20 minute AMRAP of:

2 Muscle Cleans - S 45/75, Rx 75/115, C 105/155
2 Strict Pullups - S ring rows, C Corn on the cob
20 Double Unders, S - Singles (3-1)

Skill:  In the Hole Front Squats 5-5-3-3-1-1
Endurance:  10 rounds of:

Sprint 200 meters for time
*record average speed

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812, Tuesday September 16th, 2014

9/15/2014

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WOD: 12 minute AMRAP of:

1 Rope Climb
10 Weighted Step ups - 20/30
15 Wall Balls

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Lift:  Strict Press 3x3
Skill:  10 rounds of Unbroken Double Unders
Endurance:  Tabata Calf Raises then Tabata Double Unders
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811, Monday September 15th, 2014

9/14/2014

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WOD:  10 rounds for time of:

-2 Back Squat from the ground - S 65/95, Rx 95/135, C 115/185
-5 Ring Dips - S Box Dips, C Muscle Ups

Lift: Back Squat 3x3
Skill:  Behind the Neck Push Press 5-5-3-3-1-1 (Not Snatch Balance or Jerk --- Push!)
Endurance:  200-400-800-400-200 run, rest 1 minute between runs
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810, Saturday September 13th, 2014

9/12/2014

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"Murph"

As Partners or Individuals, getting ready for the tough mudder,

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.




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809, Friday September 12th, 2014

9/11/2014

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Strength:  3x5 Push Press
WOD:  100 Push Press for time 65/95

*everytime you put the bar down, run 400


last time we did this wod...



Skill:  Muscle Up Transitions 5x5
Endurance:  In any order:  100 of each

-supermans, v-ups

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808, Thursday September 11th, 2014

9/10/2014

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Happy Birthday Tim C.!
Post WOD Lift:  Front Squat 3x5
WOD:  20 minute AMRAP of:

9 Thrusters 45/65 C 65/95
11 Pull-ups
48 Double-Unders

Skill:  Heavy Snatch Balance
Endurance:  Tabata Sprints for 10 Minutes.

* bring a phone or wrist watch out on the trail for keeping time. 

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807, Wednesday September 10th, 2014

9/9/2014

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Lift:  Bench Press 3x5
WOD:  10 Minute AMRAP of:

2 Single leg ladders on each foot (4 total)
6 Push Press
12 Slam Balls

Skill:  Weight Planks 1 minute (heavy!) + 10 Good Mornings (heavy!)
Endurance: 3 rounds of:

100 Double unders,
100 Air Squats

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806, Tuesday September 9th, 2014

9/8/2014

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Birthday WOD: Chuck is 32:

Watch This Birthday Video

run 1 mile,
32 Body Weight Back Squat,
run 1 mile 
Endurance: WOD
Lift:  Deadlift 3x5
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Skill:  Front Squats with no hands 5-5-3-3-1-1
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805, Monday September 8th, 2014

9/7/2014

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WOD:  Pyramid Up - rest 1 minute - Pyramid down

Do 1 Snatch the 1st minute, then 2 the next and add 1 Snatch every minute until failure. 

Rest 1 minute.

then Pyramid down starting with the last # SUCESSFULLY completed






Lift:  Snatch Complex:

Wide Grip Deadlift + Power Snatch + Squat Snatch with 2 second Pause at the bottom.

- 3 sets at heaviest weight possible
Skill:  Handstand Walk - 5 rounds for max distance
Endurance: 2 Rounds:  

Run 1 Mile - 25 Lunges - 25 V-ups 

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804, Saturday September 6th, 2014

9/5/2014

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Happy Birthday to EMILY SANDERS!
Turning 20 something today, September 6th, so....


Partner WOD: 

9 Wall Balls 15/20,
6 T2B

*Run 200 while your partner works


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803, Friday September 5th, 2014

9/4/2014

1 Comment

 
13 years together and Counting. 

Jeff & Bonnie. 

Thank you for who you are,

we love you both!

WOD: for time

50 Overhead Squat 35/45,
Run 800, 50 Wall Balls 15/20,
Run 800, 50 Slam Balls

    






Lift: Overhead Squats 3x10
Skill:  Muscle Snatch 5-5-3-3-1-1
Endurance: 

500 row, 5 (single foot ladder passes on each foot),
400 row, 4 (single foot ladder passes on each foot),
300 row, 3 (single foot ladder passes on each foot),
200 row, 2 (single foot ladder passes on each foot),
100 row, 1 (single foot ladder passes on each foot),

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802, Thursday September 4th, 2014

9/3/2014

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WOD:  2 Rounds:

4 min Row,
3 min V-ups,
2 min Pistols,
1 minute Triangle Pushups

*Record total reps for each catagory


Lift: Split Jerk 3x10
Skill:  30 Rolling Pistols
Endurance:  1 mile run, then 250 Russian Twists 15/20
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801, Wednesday September 3rd, 2014

9/2/2014

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Lift:  Cleans Complex:  Deadlift + Power Clean + Squat Clean with a 2' pause at the bottom + Squat Clean

*3 sets at max weight 
WOD:  21 minute EMOM of:

1 - 4 Hang Cleans - S 65/95, Rx95/155, C 135/185
2 - 8 Lunges 30/44
3 - 12 Evil Wheels
Skill:  BMU (Burgener Warm-up) + in the hole Front Squats 5-5-3-3-1-1
Endurance: Row 10K
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Kenmore CrossFit LLC DBA CrossFit Kenmore
  • Home
  • Information
    • Meet the Coaches
    • Location
    • Facebook
    • Photos
  • Pricing
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    • Class Schedule/Sign Up
    • Fundamentals
    • Barbell Club
    • Nutrition Coaching
  • PERSONAL TRAINING