26 May 2018


We will be hosting our annual Memorial Day Murph WOD and BBQ/Potluck on  Monday, 28 May (Memorial Day).  The heat registration form is below via the link.  Just an update:  We have added a fourth heat time of 12 p.m. for anyone who has not yet signed up.  We will be bringing in Sweet Fire Donna’s BBQ for the group (around 11 a.m.).  We ordered a bunch of Pulled Pork, Chicken and Brisket and invite you to bring a side dish or dessert to share with the group.  We will also have the grill running and you are welcome to bring some meat to throw on the grill if you want.  And of course we will have some adult beverages and non-adult beverages for you. We will also be holding our Prize raffle for the Murph Prep Challenge that day as well for anyone who participated in our weekly Murph Challenges during the month.  This is our 8th year running this event and we look forward to spending the day with our amazing CrossFit Kingstowne Family and honoring the fallen.  All friends and family are of course welcome to join us.  We will have the spike ball and corn hole set up out back and a bouncy house for the little ones set up inside.




UNLOADED WOD:  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.

** Please note that we will not have our regular SPIN FIT class on Saturday or Sunday this weekend due to the holiday.   All other classes will run as scheduled.



“Partner WOD”

AMRAP:  20 Minutes

Partner 1 Completes 200m Run, while Partner 2 Completes an AMRAP of the following: 


4 DB Push Up Deadlifts (Rx: 50/35; S: 35/20)

8 Alternating Single Arm DB Clean and Jerk

16 KB Swings

**Partners switch after each 200m Run is complete.  Score is total rounds and reps of AMRAP.



“Coaches Surprise”



Part A: (Time Cap:  17 Minutes)

For Time

1 Round:

40 C2B Pull Ups

20 DB Snatch (Rx: 65/45)

30m Farmers Carry (100′)

15m HS Walk (50′)


3 Rounds:

30 Heavy Wall Ball (30/20)

15/12 Calorie Row


1 Round:

15m HS Walk

30m Farmers Carry

20 DB Snatch

40 C2B Pull Ups



AMRAP:  7 Minutes

50 DUs
5 OH Squats (Ascending Ladder)
R1: 135/95
R2: 155/105
R3: 175/115
R4: 185/125
R5: 195/135
R6: 215/145
R7: 225/155

Part C:

For Time
5 Rope Climbs
20 DB Thrusters (50/35)
4 Rope Climbs
20 DB Thrusters
3 Rope Climb
20 DB Thrusters
2 Rope Climb
20 DB Thrusters
1 Rope Climb



Part A:

Partner  WOD

5 Rounds Each (Time Cap: 15 Minutes)

Run 200m (Partners Run together)
P1 Comletes 10 Burpees to Target
P2 Completes 10 DB/KB Thrusters
* Then Switch Movements before heading back out on run.

If complete all 5 Rounds under Cap, then team completes Max Calorie Row. Partners must switch every 10 calories for men and every 5 calories for women.

Part B:

Assault Bike Sprint

Everyone has one attempt at fastest time for 50/35 calorie sprint on Assault Bike Partners Partners Tag each other in relay fashion

Part C:


Partner EMOM: 12 Minutes
M1: P1 Completes Max KB Swings; P2: Completes D-Ball Hold on Shoulder
M2: Alternate Movements.
**D-Ball should alternate to different shoulder on alternating minutes (A: 100/70; Rx: 70/50; S: 50/30)



Part A:

Standing Triple Jump for Distance x 5 (each leg)

Part B:

Hang Squat Snatch (build to Heavy Single)
Panda Pulls: 3 x 3 @ 95% of Max Hang Snatch for Day

Part C:
3 Rounds:
Max DB Strict Press (50/35)
Max Strict Pull Ups
:40 GHD Hold


Part A:

Tabata Static Ring Hold (:20W/:10R or Scale :10W/:20R)

Part B: 

6 Rounds:
:30 Max C2B/:30 Rest
:30 Max Kipping HSPU/:60 Rest
Scale to regular Pull Ups if needed; and add Ab Mats for HSPU

Part C:
With 5 Minutes Running Clock Practice Double Unders or Triple Unders.
Practice Skill not focused on total reps.