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CrossFit Hero WOD: “Rahoi” – Monday 11-11

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Happy Veteran’s Day!! THANK YOU, and much gratitude, to all veterans at CFK and otherwise. Thank you for your service!!!

AMRAP 12

12 Box Jumps 24/20
6 Thursters 95#/65#
6 Bar-facing burpees

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia

CrossFit Open WOD 20.5 – Friday 11-8

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Last Friday Night Lights, kids!!!! Wear your Kells gear or anything Irish….LFG!!!!

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots

♀ 14-lb. ball to 9 ft.♂ 20-lb. ball to 10 ft.

Time cap: 20 minutes

WORKOUT VARIATIONS

Rx’d (Ages 16-54)
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Scaled (Ages 16-54)
♀ chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂ chin-over-bar pull-ups, 14-lb. ball to 10 ft.Teenagers 14-15
♀ 10-lb. ball to 9 ft.
♂ 14-lb. ball to 9 ft.
Scaled Teenagers 14-15
♀ chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂ chin-over-bar pull-ups, 14-lb. ball to 9 ft.Masters 55+
♀ chest-to-bar pull-ups, 10-lb. ball to 9 ft.
♂ chest-to-bar pull-ups, 20-lb. ball to 9 ft.
Scaled Masters 55+
♀ jumping chest-to-bar pull-ups, 10-lb. ball to 8 ft.♂ jumping chest-to-bar pull-ups, 14-lb. ball to 8 ft.

NOTES

TIEBREAK

This workout includes a tiebreak. If the athlete completes all 240 reps prior to the 20-minute time cap, their score will be their total time, and there will be no tiebreaker.

If the athlete is not able to complete the entire workout in the allotted time, a tiebreaker will be factored into theirfinal score. Note the time when the athlete completes 80calories on the rower and 120 wall-ball shots, regardless of how they choose to break up the work. When the athlete submits their score, there will be a space for theirfinal rep count and an additional field for them to enterthe elapsed time at which they completed the rowing and wall balls. In the case where two athletes have the same score (total number of reps), the athlete with thelower tiebreak time will be ranked higher. Do NOT use acountdown timer.

EQUIPMENT

• Rings
• Pull-upbar*(Masters55+andscaleddivisionsonly)
• Concept2 rower
• Medicineballofappropriateweightforyourdivision*

*The official weight is in pounds. For your convenience,the minimum acceptable weights in kilograms are 9 kg (20 lb.), 6 kg (14 lb.), and 4 kg (10 lb.).

For each workout, be sure the athlete has adequate space to safely complete all the movements. Clear the area of all extra equipment, people, or other obstructions.

Any athlete who in any way alters the equipment or movements described in this document or shown in theworkout standards video may be disqualified from thecompetition.

After the call of “3, 2, 1 … go,” the athlete may perform 40 muscle-ups, 80 calories on the rower, and 120 wall-ball shots. Athletes may perform the movements in any order, and the reps can be divided up in any manner. There are no restrictions on the sequence or combinations of movements, or their corresponding repetitions. The repetitions of one movement do not have to be completed before the athlete can accumulate reps of another movement.

Regardless of where athletes choose to begin the workout, they must start fully standing, not touching any equipment. Only after the call of “3, 2, 1 … go” may the athlete touch the medicine ball, rower, or rings and begin the workout.

“Choose the Wrench” & Oly – Monday 11-4

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For Time:
2000/1600m Row
*At the start, perform 1 burpee. On the next minute, perform 2 burpees. On the third minute, perform 3 burpees. Continue with this pattern until the row is completed.

Level 2:
For Time:
2000/1600m Row
*At the start, perform 1 burpee. On the next minute, perform 2 burpees. On the third minute, perform 3 burpees. Continue with this pattern until the row is completed.

Level 1:
For Time:
1000/850m Row
*At the start, perform 1 burpee. On the next minute, perform 2 burpees. On the third minute, perform 3 burpees. Continue with this pattern until the row is completed.

Olympic Lifting Class **4:00 PM**

“Rotten Tomatoes” – Sunday 11-3

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For Time:
20 Burpees Over Kettlebell
30 Kettlebell Swings (50/35#)
40 Diamond Push-ups
50 Hip Extensions
50/40 Calorie Row

Level 2:
For Time:
20 Burpees Over Kettlebell
30 Kettlebell Swings (35/25#)
40 Push-ups
50 Hip Extensions
40/30 Calorie Row

Level 1:
For Time:
20 Burpees Over Kettlebell
30 Kettlebell Swings (20/15#)
40 Push-ups on knees
30 Hip Extensions
30/20 Calorie Row