CROSSFIT KENMORE
  • Home
  • Information
    • Meet the Coaches
    • Location
    • Facebook
    • Childroom
    • Photos
  • Classes
    • Memberships
    • Class Schedule/Sign Up
    • Fundamentals
    • Barbell Club
    • Nutrition Coaching
  • 2021 FITNESS CHALLENGE
  • PERSONAL TRAINING

881, Wednesday December 31st 2014

12/31/2014

0 Comments

 
Happy New Years Eve

Hours:  8 & 9 am

Come ready for a group warmup game and your New Years Resolution to share!
Picture
0 Comments

880, Tuesday December 30th, 2014

12/30/2014

0 Comments

 
Strength:  5 RM front squat

WOD:  
Picture
0 Comments

879, Monday December 29th, 2014

12/29/2014

0 Comments

 

Strength: EMOM for 10 minutes: 6 Handstand Push-ups with increase difficulty of your choice.   Basically work toward deficit push-ups, and then decreasing kip

WOD: 15 minute AMRAP of:

6 HSPU,

9 Box Jumps

12 Air Squats

Picture
0 Comments

878 Saturday December 27th 2014

12/27/2014

0 Comments

 
Saturdays with Scott...

Partner WOD:  'Miagi'

  • 50 Deadlift, 135/95lb
  • 50 Double KB Swings, 24/16kg
  • 50 Push-ups
  • 50 Clean and Jerks, 135/95lb
  • 50 Pull-ups
  • 50 Taters, 24/16kg
  • 50 Box Jumps, 24/20"
  • 50 Wall Climbs
  • 50 Knee-to-Elbows
  • 50 Double-Unders

Non active partner rests, for time.     Boom....
Picture
0 Comments

877 Friday December 26th 2014

12/26/2014

0 Comments

 

8 & 9 am class time today.

Part A: find your 1 RM back squat

Part B: Rx is for unbroken rounds of wall balls.

50 - 10 - 40 - 30 - 20 rep rounds, rest as needed.

20 minute time cap

Picture
0 Comments

875, Wednesday December 24th, 2014

12/24/2014

0 Comments

 
Holiday Hours only today:  8 & 9 am only.

Merry Christmas Eve!  As you enjoy your families and friends tomorrow, we hope you also enjoy a little holiday cheer from all your soreness from today!

WOD: Modified  'Chelsea'
EMOM 30 minutes
Even Minutes-
5 Pullups,
10 Pushups,
15 Air Squat

Odd minutes: 
5 Clean & Jerks 85/135


Picture
0 Comments

874, Tuesday December 23rd, 2014

12/23/2014

0 Comments

 
Holiday Hours this week: Wednesday Thru Saturday (8 & 9am), so come get it!
Strength:  Post WOD:  repeat Yesterday's template on Bench Press 1 - 10 - 1 - 20 - 1 - 30 - 1

WOD:  100 Double Unders ( C - unbroken )
90 Mountian Climbers,
80 Deadlifts 65/95,
70 Situps,
60 KettleBell Swings Rx 35/44, C 44/53,
50 Air Squats,
40 Ring Rows,
30 Overhead Lunges 45,
20 Ring Dips,
10 Unbroken Double Unders
Picture
0 Comments

873, Monday December 22nd, 2013

12/22/2014

0 Comments

 
Holiday Hours this week: Wednesday Thru Saturday (8 & 9am), so come get it!
Chris Spealler on Strength......  Let's try it.

Lift: POST WOD!!!  Front Squat with his template... 1 - 10 - 1  - 20 - 1 - 30

WOD:  40 of each in any order....

Chest 2 Bar Pullups,
Pushups
Box Jumps 20/24
Wall Balls 15/20,
Picture
0 Comments

872,  Saturday December 20th, 2014

12/20/2014

0 Comments

 
Merry Christmas.... Guess what WOD we are doing?!?!?!  12 Days of Christmas.  Well, the template 1 - 12 completed just like the song

Complete 1, then 1 & 2, then 1 & 2 & 3,.......

1 Man Maker 20/30
2 Pistols
3 Wall Climbs
4 Deadlifts 135/185
5 T2B
6  V-ups
7 Situps
8 Pullups
9 Box Jumps
10 Unbroken Double Unders
11 Pushups
12 Thrusters 65/95
Picture
0 Comments

871, Friday December 19th, 2014

12/19/2014

0 Comments

 
strength: Back Squat- ME @ 85% 2x

WOD: 'Erica's Horrible WOD'

20 minutes: 10 rounds: E2MOM:

1st round: 18 Air Squats, shuttle run, 2 Burpees.
2nd round: 16 Air Squats, shuttle run, 4 Burpees
3rd round: 14 Air Squats, shuttle run, 6 Burpees
Continue to exchange 2 air squats for 2 burpees until....
10th round: 2 Air Squats, shuttle run, 18 Burpees

Picture
0 Comments

868, Tuesday December 16th, 2014

12/17/2014

0 Comments

 

Picture
0 Comments

870, Thursday December 18th, 2014

12/17/2014

0 Comments

 
Strength:  Snatch Balance + Overhead Squat 5x3

WOD:  11.1/14.1 repeat:

10 Minute AMRAP of:
30 Double Unders,
15 Snatches 55/75
0 Comments

867, Wednesday December 17th, 2014

12/17/2014

0 Comments

 
Strength:  Deadlift - build up to 85% and then ME @ 85%

WOD:  4 Rounds:

45 Seconds Chin Ups
45 Seconds Rest
45 Seconds Wall Balls
45 Seconds Rest
45 Seconds Toes 2 Bar
45 Seconds Rest
Picture
0 Comments

867 Monday December 14, 2014

12/15/2014

0 Comments

 
Strength: 7 rounds AHAP:

30' Weighted Plank, 10 KB swings - not for time.

WOD: 75 Front Rack step-ups for time.

Rx 65/95 weight, 20'/24' box.
* every time you put the bar down 50 double unders.
* scale by taking away the box
Picture
0 Comments

886, saturday december 13th, 2014

12/13/2014

0 Comments

 
'Fight Gone Bad'
3 rounds
5 minutes work, 1 minute rest
Picture
0 Comments

885,  friday december 12th, 2014

12/12/2014

0 Comments

 
Skill:  Muscle ups:  Kipping, hand grip, and strict wieghted

WOD:  The CrossFit Open 14.4 workout is:

14-minute AMRAP:

60 CALORIE ROW
50 TOES-TO-BAR
40 WALL BALLS
30 CLEANS 95/135
20 MUSCLE-UPS

- See more at: http://therxreview.com/crossfit-open-14-4-workout-announced/#sthash.nui26gjq.dpuf
Picture
0 Comments

883, Wednesday December 10th, 2014

12/10/2014

0 Comments

 
WOD:  'Linda'
10-9-8-7-6-5-4-3-2-1 of:
Deadlifts 1/1.5 x BW
Bench Press .75/1 x BW
Cleans .66/.75 x BW

*BW = body weight 
So a 185 lb guy would do this wod at 275/185/140
Picture
0 Comments

882, Tuesday December 9th 2014

12/10/2014

0 Comments

 
*Dont miss Mobility/Yoga tonight at 7 pm with Patty B!

Skill: Turkish Getups: Build to a heavy one

WOD: 3 Rounds of:
Run 400, Row 500, 100 Double Unders
* do 2 Turkish Get-ups every transition and ending 20/30
Picture
0 Comments

881, Monday December 8th, 2014

12/8/2014

0 Comments

 
Strength:  Overhead Squats or Front Squats
5 @ 50%, 4 @ 60%, 3 @ 70%, 2 @ 80%, 1 @ 90%, ME @ 90%, ME @ 80%
* Only select overhead Squats if your 1RM is 85/125, otherwise select Front squats. 

WOD: 
6 Minute AMRAP:
5 Pushups -S Use a box,
5 Ring Dips  -S with a band,
5 Handstand Pushups - S 2 Wall Climbs or HS hold

Rest 1 Minute:

6 Minute AMRAP:
7 Situps
7 Knees 2 Elbows
7 V-ups,

Rest 1 Minute:

6 Minute AMRAP:
10 Air Squats  - C Jumping Squats
10 Lunges - C Jumping Lunges
10 Box Jumps 20/24
Picture
0 Comments

884, Thursday december 11th, 2014

12/7/2014

0 Comments

 
Strength: Squat Clean & Split Jerk - Work to a heavy weight. Today we are looking to clean up some form, don't go to a higher wieght until getting the ok from a coach.

WOD : 'Nicole'
5 rounds of:
Run 400 or modify with 2 minutes of Double Unders,
Max Pullups
0 Comments

880, Saturday December 6th, 2014

12/7/2014

0 Comments

 

8 and 9 WOD,  10 AM OLY LIFT

WOD: Partner or Solo:
50 Pullups,
Row 800,
40 Thrusters 65/95,
Row 600,
30 T2B,
Row 400,
20 Burpees,
Row 200
10 Man Makers 20/30

*Partners have your choice of active rest while work is done:)  Wouldn't you like to know....

Picture
0 Comments

879, Friday DECEMBER 5TH, 2014

12/4/2014

0 Comments

 
Test:  Row 2k

Lift:  Back Squat 7x4
WOD:  5 rounds:
1 Rope Climb,
2 Deadlifts,
3 Hang Cleans,
4 Thrusters,
5 Back squats,
4 Thrusters,
3 3 Hang Cleans,
2 Deadlifts,

*receive bar from the ground


0 Comments

877, wednesday December 3rd 2014

12/3/2014

0 Comments

 
Reminder:  We have Fundamentals at 7 pm tonight during our Open Gym time, still come in and get your work done on the side!

Lift:  Kettlebell Bench Press 7x4
WOD:  18 Minute AMRAP of:
10 Box Jumps,
10 Bench Press - S 45/65, Rx 65/95,  C 85/125
20 Double Unders
0 Comments

876, Tuesday December 2nd 2014

12/2/2014

0 Comments

 
Lift:  Tempo Snatch (the one with the squat in it;)  1-3-1

WOD:  4 rounds
Row 250,
10 Snatches 65/95,
10 Pullups,
Rest 1 minute

* remember yoga tonight at 7pm
Picture
0 Comments

875, Monday December 1st 2014

12/1/2014

0 Comments

 
Reminder that we are starting this months fundamental classes tonight at 6:45 pm.
Lift:  Front Squats 8x2
WOD:  24-21-18-15-12-9-6-3 of:
Back Squats,
Push Press
- S 45/65, Rx 65/95, C 85/135
Picture
0 Comments

    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
    • Childroom
    • Photos
  • Classes
    • Memberships
    • Class Schedule/Sign Up
    • Fundamentals
    • Barbell Club
    • Nutrition Coaching
  • 2021 FITNESS CHALLENGE
  • PERSONAL TRAINING