SKILL: EMOM: 5 Minutes 3 Strict Pull Ups (A: C2B) + 3-5 Strict HSPU (S: DB Strict Press) EMOM: 5 Minutes 5 Strict Ring Dips + 7 Ring Rows (A: feet elevated) ** Scale with Band and Mats as… Read more »
STRENGTH LEVEL 1: Deadlift: 5-5-5 *Superset Either 1 rope climb or practice some leg locks and 1-2 pulls on the rope LEVEL 2: Deadlift: Build to 85% then Perform 1-1-1-1 at or above 85% *Superset WITH 1-2 Rope Climbs… Read more »
SATURDAY SCHEDULE: FIT CAMP (UNLOADED): 8:00 a.m. to 9:00 a.m. WARRIOR WOD: 9:00 a.m. to 10:30 a.m. CFK WOD: 10:30 a.m. to 11:30 a.m. OPEN GYM: 11:30 a.m. to 12:30 p.m. FREE INTRO CLASS: 11:30 a.m. to 12:30 p.m. … Read more »
BURNER: 18.0 21-15-9 DB Snatch (50/35) Burpees over DB BODYBUILDING: A)Back Squat 10-10-10-10 B)Incline Bench Press 15-15-12-12-9-9 Superset WITH max pull ups C)Kneeling Single Arm DB/KB Press 20-15-10 each arm D)Accumulate: 50Strict Ring Rows 25 SLOW lower GHR (S:… Read more »
STRENGTH: Clean and Jerk 1-1-1-1-1-1 WOD: 10 RFT: 5 Box Jumps (24/20″) 6 T2B 7 Power Snatch (75/55) CORE/RECOVERY: 400m Farmers Carry or 400m D-Ball Carry (Athletes Choice) NEW 12 NOON CLASS: We will begin offering a new… Read more »
SKILL: Level 1: 10 Minutes Double Under Practice Level 1+: Partial Flight Simulator 5-10-15-20-25-30-25-20-15-10-5 Level 2: 5-10-15-20-25-30-35-40-45-50-45-40-30-25-20-15-10-5 Each set should be unbroken. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of… Read more »
SKILL: LEVEL 1: 12 Minutes Open Gym Skill Work Practice BAR or Ring muscle Ups (S: Work Strict Pull Ups for Strength) LEVEL 2: 12 Minutes Open Gym Skill Work Bar or Ring Muscle Up Skill Work (Choose whichever… Read more »
STRENGTH: 12 Minutes LEVEL 1: Working 3 Position POWER Snatch Level 2 Build to a challenging 3 Position Snatch for the day Accessory: OH Squat: 3 x 5 SKILL WORK: 10 Minutes Open Gym Style w/Active Coaching of HSPU or… Read more »
SATURDAY SCHEDULE: FIT CAMP WOD (UNLOADED): 8:00 a.m. to 9:00 a.m. WARRIOR WOD: 9:00 a.m. to 10:30 a.m. CFK WOD: 10:30 a.m. to 11:30 a.m. OPEN GYM: 11:30 a.m. to 12:30 p.m. FREE INTRO CLASS: 11:30 a.m. to 12:30 p.m…. Read more »
NEW 12 NOON CLASS STARTS THIS WEEK! We will begin offering a new noon class on Tuesdays, Thursdays, and Fridays starting this week for a trial period. Members are welcome to attend a regular CrossFit class lead by a coach… Read more »
We recently switched over to SugarWOD for our daily workout posting. Members and visitors can now view our daily WOD posting via the SugarWOD app or by clicking the black “WODs” circle button at the bottom right page of our CrossFit Kingstowne website.
We will be leaving this page active to allow members and visitors to view an archive of all CrossFit Kingstowne WOD postings from November 2018 back to 2013. However, for current WOD postings from November 2018 to present you will need to click on the WODs button tab at the bottom right of the webpage or download the SugarWOD app.
If you do not have a SugarWOD account you can download the free app via your app store for either your iPhone or android device. Once you have downloaded the app, you will need to search for CrossFit Kingstowne and select us as your gym to see our daily WOD posting and to communicate with members.
The app will notify you daily when the WOD is posted as well as any updates. We will also utilize SugarWOD to put out any important notifications regarding gym events or schedule changes.
We encourage all of our members to use the SugarWOD app to not only view the daily posting, but to track your results via the daily leaderboard as well as track other important information to include your lifts and benchmark workouts for easy reference as well as communicate with other members.
We are excited to offer this new service as part of your CrossFit Kingstowne membership and hope you will take advantage of this great new feature.