WODs

16 October 2018

NEW 12 NOON CLASS STARTS TOMORROW! 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 or… Read more »

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15 October 2018

NEW 12 NOON CLASS STARTS THIS WEEK ON TUESDAY!   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… Read more »

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13 October 2018

BATTLE OF THE CLASSES:  SATURDAY, 13 OCTOBER!  Just a reminder that we are hosting our internal gym throw down “Battle of the Classes” tomorrow.  All other classes will be cancelled due to the special event.  We welcome you to come… Read more »

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12 October 2018

BODY BUILDING:  PART A:  SQUAT  Front Squat: 3-3-3-3 **Reduce load to 60-65% and perform max reps for last set (5th set)   PART B:  SHOULDER ACCESSORY Rear Delt Raise (fly):  3 x 10  10 DB Front Raise:  3  x 10 … Read more »

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11 October 2018

  STRENGTH: Deadlift: Build to a Heavy Single Deadlift   WOD: LEVEL 1: 21-15-9 Deadlift (225/155) Sit Ups x 2 (42/30/18) LEVEL1+: 21-15-9 DL (255/165) Sit Ups x 2 (42/30/18) LEVEL 2: DL (275/185) GHD Sit Ups (21/15/9)   CORE/RECOVERY:… Read more »

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10 October 2018

SKILL WORK AMRAP: 6 Minutes 5 Strict Pull Ups (Band as necessary to challenge form) 5 Strict HSPU (Scale with Mats or Deficit Push Ups) Rest 1 Minute AMRAP: 4 Minutes 5 Kipping Pull Ups 5 Kipping HSPU   WOD:… Read more »

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9 October 2018

  STRENGTH:  PART 1: Level 1 Superset Back Squat:  1-1-1-1-1 WITH Toes to bar: Accumulate 6-10 perfect reps between each set Level 2 Back Squat 1-1-1-1-1 (With  10-15 TTB (goal is unbroken) PART 2: STRENGTH ENDURANCE Back Squat 10 @ 65%-75%… Read more »

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8 October 2018

BATTLE OF THE CLASSES INTERNAL GYM THROWDOWN:  13 October Time to grab a partner and register for our first annual CrossFit Kingstowne Battle of the Classes Throwdown (AM Vs. PM) and see who will prevail.  The event will take place… Read more »

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7 October 2018

BATTLE OF THE CLASSES INTERNAL GYM THROWDOWN:  13 October Time to grab a partner and register for our first annual CrossFit Kingstowne Battle of the Classes Throwdown (AM Vs. PM) and see who will prevail.  The event will take place… Read more »

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6 October 2018

BATTLE OF THE CLASSES INTERNAL GYM THROWDOWN:  13 October Time to grab a partner and register for our first annual CrossFit Kingstowne Battle of the Classes Throwdown (AM Vs. PM) and see who will prevail.  The event will take place… Read more »

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