4 November 2016

 

REMINDER CFK ANNUAL FALL THROW DOWN THIS SATURDAY, 5 NOVEMBER: 

THERE IS STILL TIME TO SIGN UP YOUR TEAM!  WE ALSO HAVE SEVERAL MEMBERS LOOKING FOR PARTNERS!  IF YOU ARE ON THE FENCE AS TO WHETHER YOU SHOULD DO THIS, THE ANSWER IS YES!   

ALSO, THE THROWDOWN WODS HAVE BEEN ANNOUNCED FOR OUR CFK TEAM THROWDOWN (SEE BELOW).  THE FINALE WOD WILL REMAIN A SECRET THOUGH!  

Its that time of year again!  We have scheduled our annual CFK Internal Throwdown for Saturday, 5 November!  This year we will be running a team throw down featuring Two Person (Co-Ed) Teams.  We will also have a scaled and an Rx Division so there is a place for everyone, no matter your skill level.  Please see standards outlined in the sign up form. These events are always fun and a great way to get to know other members in our community.  We also have a ton of new faces at CFK so this is a great way for some of our veteran members and coaches to get to know some of our newest members a bit better.  If you are interested in participating, please find a partner and add your name to the list and be sure to select your desired division.  If you can’t find a partner but really want to participate, add your name to the list anyways and we will help you find a teammate.  If you aren’t interested in competing, no worries, come down and cheer on your class mates and come hang out with us and lend a hand.  However this event is meant to be fun and inclusive – so we hope everyone considers participating.  There will be plenty of adult beverages and kid friendly beverages available.  The event will be comprised of 3 workouts (WODs) and a finale WOD for our top three teams in each division.  We will kick things off at 9 a.m. and shoot to finish things up by 2:30 p.m.  If you have any questions or concerns, please feel free to private message me at info@crossfitkingstowne.com!  To sign up add your name to the google docs sign up sheet.

FALL THROWDOWN SIGN UP FORM

 

CFK ANNUAL HOLIDAY/ANNIVERSARY PARTY:  

Please join us on Saturday, 17 December for our annual holiday/anniversary party! All friends and family are welcome to join us.  We will provide beverages and some light fare.  But we welcome everyone to bring a dish or beverage to share!

 

STRENGTH: 

Establish 4RM Deadlift

 

WOD: 

3 RFT (Time Cap: 20 Minutes):
10 DB Complex (Rx: 45/25; S: 35/15)
10 DB Box Step Ups
10 Alternating DB Front Rack Lunges


1 DB Complex = Push up, row right, push up, row left, burpee deadlift, get weight over head (ex. Clean and press)

 

MOBILITLY/RECOVERY:  

Spend 10 minutes stretching and recovering

 

CFK FALL TEAM THROWDOWN WOD ANNOUNCEMENTS:

WOD 1: 

AMRAP:  8 Minutes

Partner 1 sprints 25m, completes 1 DB Burpee Squat Clean Thruster (Rx: 45/25; S: 35/15), then sprints back 25m to tag Partner 2; Partner 2 sprints 25m, then completes 2 DB Burpee Squat Clean Thrusters, then sprints back 25m to tag Partner 1 again, who sprints 25m and then completes 3 DB Burpee Squat Clean Thrusters and then sprints back 25m to tag partner 2…etc.  This rotation continues until time is called increasing 1 rep with each round complete.  Partners must alternate each round adding one additional rep for every round they complete.  Partners must tag each other before they begin the sprint.

 

WOD 2: 

PART A:  AMRAP 9 Minutes

6 Shoulder to Overhead (Rx:  115/75; S: 95/65)

6 TTB (S:  Hanging Knee Raises)

6 Box Jumps Up and Overs (20”)

6 Hang Cleans (Rx:  115/75; S: 95/65)

Athletes must pick 2 movements and stick with those 2 movements for duration of the workout.  Example.  P1 picks Hang Cleans and Front Squats.  Athlete 2 picks TTB and Box Jumps.

SCORE IS TOTAL # OF ROUNDS AND REPS

 

PART B:  3 Minutes:  Max Calories on Assault Bike/Rower.

Teams have 1 minute of rest after the time cap; at 10 minutes teams will work to accumulate maximum calories on the assault bike for Rx teams; and Max Calories on Rower for Scaled.

SCORE IS TOTAL # OF CALORIES

PART A and B will be scored separately.

 

WOD 3: 

EMOM:  12 Minutes

Minute 1:  5 Burpees + Max Effort DUs (Singles)

Minute 2:  5 Burpees + Max Effort Wall Balls (20/14)

Minute 3:  5 Burpees + Max Effort Snatches (Rx: 95/65; S: 75/55)

Minute 4:  5 Burees +  Max Effort KB Swings

**3 Rounds Total

At the start of each minute partners will both complete 5 Burpees, they will then work to accumulate maximum reps for each designated movment/station for the remainder of the minute.  Both Partners complete 5 burpees at the start of each minute.  Only one partner working at a time for the other movements (DUs, Wall Balls, Snatches, and KB Swings).  Partners may transition these movements as desired.

SCORE IS TOTAL # REPS