Deadlift (BW) Beginner – 5,5,5,5,5. Advanced – 10,10,10,10,10. -Then- Sumo Deadlift (BW+) 1,1,1,1,1,1,1,1,1,1.
For Time: 2-4-6-8-10-12-14-16-18-20 of: Wall Ball (20/14) Ring Rows/ Inverted Rows
BB “Clean” Workshop If you are new to this move, come learn it. If you are a vet, then its time to pull weight.
3 Rounds For Time: Run 200m 30 SDHP (75/55) 30 ABMAT Sit-Ups
MAKE-UP DAY 3 Rounds For Time: Row 500m 30 Front Squats (95/65) 30 Push-Ups
“Helen” 3 Rounds For Time Run 400m 21 KB Swings (52/35) 12 Pull-Ups 5:30-8:30pm – “OVER 100!” Celebration and Competition! Bring as many people as you can to help support your gym and the Wounded Warrior Foundation! Athletes please arrive… Read more »
The gym is closed in preparation for this Saturday’s BIG EVENT!
4 Rounds for Time: Run 400m 20 Knees-to-Elbows 10 Jumping Lunges
Education: BB Clean WOD: 10 Min AMRAP Of: Squat Clean Thrusters (115/75)
AMRAP In 15 Mins Of: 40 Hammer Swings 10 Pull-Ups
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.