Partner WOD!
AMRAP 25
10 Burpee Pull-up’s
20 Thrusters (75/55)
30 FR Lunges
40 TTB
50 S2O
60 HPC
70 KB Swings (1/.75)
80 Wall Balls (20/14)
Row 1000m
ADV: 95/65; 1.5/1.0
2016 10 21
CrossFit Benchmark: “Barbara” – Friday 10/21
Breast Cancer Awareness Friday! Wear your pink and post for #breastcancerawareness!
“Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
2016 10 20
Kids!
The sweatshirts are in, and we love them! Couple quick things on getting them:
- They run large, which is the opposite of what we were told. Good times
- This is not a big issue; we are making sure everyone gets the right size
- Please try on the size you ordered. If it is to big, we are placing another order and will get you the right size if there is not enough in stock already to swap to you. We’re getting a quick turn-around on this
- Please work ONLY with Erin on this, as this will make the process easier an more streamlined. Do not work with me. Or Axe. Or Galla, Jimmy, Brookie, Scully or the Kingston Crackhead that wanders into the gym from time to time, as it will just muddy the process
Any questions, shoot me an email!
(That was a trick…do not do this. Remember, talk to Erin).
Thanks everyone!
-Mike
2016 10 20
“Magda” + OLY Thursday – 10/20
Skill
Wall Climbs
WOD
5 Rounds
3 Minutes of Rowing
2 Minutes of Wall Climbs
1 Minute of Double Unders
Rest 2 Minutes
—————————————
Olympic Lifting – 6:00PM Class ONLY
Warm Up: Tabata Hollow rocks and WallBalls
3 Rounds: 10 squat cleans 10 push press 10 thrusters (barbell)
Skill: From the rack
6 sets of 1 Push Jerk and 2 Split Jerks. First 2 sets are (95/65) then increase weight for remainder of sets.
Drill: 10-9-8-7-6-5-4-3-2-1 Double Unders (x2)
1-2-3-4-5-6-7-8-9-10 Clean and jerk (95/65)
Strength: Front Squat Pauses: 6 sets of holdng at bottom for a 4 count. Each set should be 70% of 1 rep max
2016 10 19
Strength
Establish a 1 RM
Back Squat
WOD
In 20 mins
Run 1 mile
Then in remaining time complete an ascending AMRAP:
3 Thrusters (95, 65)
3 Burpee Lateral Jumps
3 Pull Ups
6 Thrusters
6 Burpee Lateral Jumps
6 Pull Ups
9 Thursters
9 Burpee Lateral Jumps
9 Pull ups, etc…
Two scores for workout: Mile Time + Score in AMRAP
Level 2- 75,55
Level 1- 55,35
2016 10 18
Strength
Every Minute on the Minute for 10 Minutes
2-Position Clean
High Hang
Mid Hang (Full Pause)
(Hands must stay on the Bar)
WOD
30 Power Cleans (135,95)
30 Box Jump Overs
20 Shoulder to Overhead
20 Box Jump Overs
10 Clean and Jerks
10 Box Jump Overs
Level 2,(115,80)
Level 1 (75,55)
2016 10 17
CFK Team Series – WOD 1 and Floater 1 – Monday 10/17
CFK – the Team Series is here! Few things…
- Please do your best to complete the WOD with your partner today. Each team will have until Sunday 11:30AM to complete their WOD
- The Floater WOD can be completed any time during the week
- Check out the YouTube video by the Hunky Coach Axe and his spicy lil’ sidekicks for the WOD explanation and standards: https://www.youtube.com/watch?v=-95kAPw0lHo&feature=youtu.be
- If you do not have a partner, find one and sign up! There are plenty of people looking for partners (see whiteboard at the gym)
CFK Team Series WOD 1
800m Medball Run (20/14)
40 KB Swings (1.5/1.0)
40 Deadlifts (135/95)
40 Bar Facing Burpees
40 Deadlifts
40 KB Swings
800m Medball Run
All movements done in tandem; ball shared for run
Scaled weights: (14/10); 1.0/.75; 115/75
Floater
Partner 1 runs 400m; tags partner 2, who runs 400m. Score is total time
2016 10 16
A workout with someone that you know and like to workout with, where you do the workout together on the same team
(aka Partner WOD)
3 Rounds
20 Front Rack Lunges (115/75)
10 Strict Pull-ups
10 SDLHP
-Then-
AMRAP 25
50 Wall Balls (20/14)
40 TTB
30 Front Squats
200m Run
10 Thrusters
*One partner works at a time (except for run, which is done together), break all reps however you want
2016 10 14
The Benchmark Girl Fridays continue for #breastcancerawareness! Wear your pink today and knock-out TWO CrossFit benchmark girls..
“Grace”
For time:
135 pound Clean and Jerk, 30 reps
-Then-
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
2016 10 13
CFK,
As mentioned earlier this week, we are announcing the CFK Team Series! Here are the details:
- Teams of 2 partners (MM/FF), no mixed partners
- 4 weeks (Oct. 17th – Nov. 13th) with 1 workout and 1 floater per week.
- You and your partner have until Sunday Oct. 23rd to sign up on whiteboard at gym and complete the first WOD & floater.
- Workouts will be programmed as the CFK regularly scheduled Monday workout for the gym (please do your best to complete the workouts on Mondays). The WOD will be posted Sunday night on the Kells site before each week.
- You can repeat workouts during any open gym time during the week but scores must be submitted by 11:30 a.m. on Sunday.
- Floaters can be completed anytime between Monday and Sunday at 11:30 a.m.
- There will be a an RX and Scaled division for both males and females (see standards).
Standards:
KB (1.5/1) (1/.75)
Wall Balls (20/14) (14/10) 10 foot for males, 9 foot for females
Thrusters (95/65) (75,45)
Deadlifts (135/95) (105/75)
Power or Hang Cleans (115/75) (85/45)
S2O (115/75) (85/45)
Front Squats (115/75) (85/45)
Winners from each of the four categories will receive a prize (that may or may not include a personalized magic show from Coach Jimmy and four hour “Solution Selling” workshop with VanHaur).
This will be a fun event and we hope as many people participate as possible. Galla and Axe did a phenomenal job putting together these workouts…so jump in on this! All abilities, all levels…this is a CFK community event.
Any questions, shoot me an email or catch up with any of the coaches at the gym.
Grab your partners! Good luck and have fun!
-Mike
2016 10 12