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“First Chair” & Prehab – Saturday 3-23

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PARTNER WOD (26 mins)

In 5 minutes Complete

400m Run

Then AMRAP Push-ups

Rest 2 minutes

In 5 minutes complete

400m Run

Then AMRAP Kettlebell Swings (1.5,1)

Rest 2 minutes

In 5 minutes complete

400m Run

Then AMRAP Burpees

Rest 2 Minutes

In 5 minutes complete

400m Run

Then AMRAP Rope Climbs

 

Level 1- (1,0.75), Wall Climbs

ADV (2,1.5) Handstand Push-ups

 

Prehab with Coach Eric **7:00AM**

“Miniature Doppelgänger” & Oly – Thursday 3-21

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Warm Up

200m Medball Run

1 Minute Medball Thrusters

200m Medball Run

1 Minute Medball Burpees to Overhead

200m Medball Run

1 Minute Pull Up Hang (chin below bar) with Medball Between Feet

 

Midline

Alternating Tabata

  1. Medball V-Ups
  2. Russain Twists

 

WOD

1200m Run

20 Wallballs

20 Chest to Bar Pull-ups

800m Run

20 Wallballs

20 Burpees

600m Run

20 Wallballs

20 Burpee Pull-ups

 

Level 2- chin over bar

Level 1- 600-400-200, 15 Reps, chin over bar

ADV- 30/20 UB Wallballs

10 BMUP/10 C2B & 10 BBMUP +10 BPU

 

Olympic Lifting Class **6:00PM Only**

“Fluffy Baby Bird” – Wednesday 3/20

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Warm-up

2 Rounds

:30 on/:10 off

Jump Rope

Bandy Presses

Jump Rope

Bandy Pull Aparts

Mobility

Shoulder opening

-Banded shoulder stretching

Strength

EMOM 6

2 Strict Press

EMOM 6

2 Push Press

WOD

6 Rounds

5 Clean and Jerks (135,95)

50 Double Unders

Level 2- 115,75, 25 Double Unders

Level 1- 95,55, 100 Singles

Lite – 45/35 (hang clean and press), 50 singles

 

Extra Work

30-20-10

Cals Row

Burpees

Cals Bike

Rest 2 minutes between rounds

 

“Brain Fart” -Tuesday 3/19

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Warm-up

2 Rounds

15/12 Calorie Bike

15 Step Ups

15 V-Ups

15 Jumping Squats

Mobility

Quad Rolling

Couch Stretch

Strength

EMOM18

  1. 2 Front Squats (3 Second Pause)
  2. 5 Deficit Reverse Lunges each side (standing on a 45lb plate)
  3. Rest

WOD

One Time Through:

30/25 Calorie Row

30 Box Jumps (27,24)

30 Toes to Bar

30 Thrusters (115,75)

Level 2- (95,55)

Level 1- (75,35); (24/20)

Extra Work

50 T2B

50 GHDS

50 T2b

“Capacity” & Oly – Monday 3-18

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Warm-up

EMOM 6

Odd – Row 15/12 Calories

Even 1- 15 Alternating Single Arm Russian wings

Even 2- 5 Kneeling Kettlebell Cross Chops each way

Even 3- 14 Kettlebell Lunges

 

Strength

EMOM10

1 Squat Snatch

85-95%

 

WOD

EMOM20

ODD- Row 15/12 Calories

Even 1- 14 Kettlebell Swings (2,1.5)

Even 2- 14 Kettlebell Lunges (2,1.5)

 

Level 2- (1.5,1); 12/10 cals

Level 1- (1,0.75); 10/8 cals

Lite – (0.5) 10/8 cals

 

Extra Work

2 Rounds

100 dubs

3/2 rope climbs

50ft hswalk

100 dubs

 

Rest 3 mins between rounds

 

ADV – 50 Heavy dubs, legless rope climbs

CFK St. Patrick’s Day WOD: “Murph” – Sunday 3-17

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Happy St. Patrick’s Day CFK!!!

Before you head out to celebrate the High Holy Day, come on in for one of our favorite CrossFit Workouts.

Sláinte!!!!!

 

Warm-up

Dynamic across the floor

Upper body mobility

 

WOD

“Murph”

1 Mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile Run

 

Level 3- 75 pull-ups, 150 Push-ups, 200 squats

Level 2- 50 pull-ups, 100 Push-ups, 150 squats

Level 1 800m Runs, 30 pull-ups, 60 push-ups,90 squats

Lite – 800m run, 50 ring rows, 100 box push-ups, 150 Air Squats, 800m run

CrossFit Open WOD 19.4 – Friday 3-15

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Bar Muscle Up’s!!??!! It’s getting serious kids…

REMEMBER!! Friday Night Lights begins at 5PM, and this week were rolling early on St. Patrick’s Day!!

Wear your green, have some Guinness, and help up celebrate the High Holy Day (and CFK’s 4 Year Anniversary) a lil’ early.

See you at the gym!

 

WORKOUT 19.4

For total time:

3 rounds of:
10 snatches
12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:
10 bar muscle-ups
12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest period

VARIATIONS

Rx’d: (Ages 16-54)Men snatch 95 lb. Women snatch 65 lb.

Scaled: (Ages 16-54)
Men snatch 65 lb., perform chin-over-bar pull-ups, maystep over bar on the burpees
Women snatch 45 lb., perform chin-over-bar pull-ups,may step over bar on the burpees

Teenagers 14-15:

Boys snatch 65 lb. Girls snatch 45 lb.

Scaled Teenagers 14-15:

Boys snatch 45 lb., perform chin-over-bar pull-ups, maystep over bar on the burpees
Girls snatch 35 lb., perform chin-over-bar pull-ups, maystep over bar on the burpees

Masters 55+:

Men snatch 65 lb., perform chest-to-bar pull-ups Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+:

Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees
Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees

NOTES

This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete will perform 10 snatches and 12 bar-facing burpees for 3 rounds. Upon completion of the first couplet, theathlete must rest 3 minutes while the clock continues to run. The athlete then will continue to the second portion of the workout: 3 rounds of 10 bar muscle-ups and 12 bar-facing burpees.

The athlete’s score will be the total time it takes to complete the entire workout or the total number of

repetitions completed before the 12-minute time cap.

If the athlete doesn’t complete the first couplet until after the 9-minute mark, their workout is over. In this case, the athlete’s score will be 66 reps (with a tiebreak time).

TIEBREAK

This workout includes a tiebreak. If all 132 reps are completed prior to the 12-minute time cap, your score will be your total time, and there will be no tiebreaker. However, if you are not able to complete the entire workout in the allotted time, a tiebreaker will be factored into your final score. During the workout, be sure to note your time at the end of the final burpee in the first couplet. When you submit your score, there will be a space for your final rep count and an additional field for you to enter the elapsed time at which you completed your last full set of bar-facing burpees in the first couplet. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

“Bye Felicia” & Oly – Thursday 3-14

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Warm Up

4 Rounds

Tabata Row

Rest 30 seconds

4 Rounds

Tabata Jump Rope

Rest 30 seconds

4 Rounds

Tabata Push Up

ADV- Rest in plank

 

Strength

Back Squat

3-3-3-3-3

 

WOD (20 minutes)

Tabata Stations- 20s:10s x8 Rest 1 Minute after each round

  1. Double Unders
  2. Push-ups
  3. Cal Row
  4. Sit-ups

Report your lowest number of reps for each exercise

Level 1- Single Unders

 

Olympic Lifting Class **6:00PM Only**