WOD: “Fate Of The Hopper” The Hopper Is A Tool We Use For Randomization Of CrossFit Exercises. Like A Lottery Draw, We Will Place Numerous Exercises Inside Of The Tumbler And Fate Will Choose The Exercises Of Your Particular… Read more »
Athletes, Unfortunately it looks as though we will need to cancel evening classes as well. We were a bit too ambitious that the gym would be back in working order after the Cold War. Classes will commence again tomorrow at… Read more »
STRENGTH: FRONT SQUAT FROM RACK 1-1-1-1-1 PUSH FOR 1 RM THEN EMOTM FOR 15 M 2 POWER CLEANS RX 115/75 SC 95/65 2 FR SQUATS BAR CAN NOT DROP PENALTY: 1 BEAR CRAWL AROUND… Read more »
LURONG WOD # 3 REPEAT 5 RDS 20 BURPEE’s 20 KB SWINGS RX: 53/35 Sc: 35/25
HLCLV: CROSSFIT TOTAL STRICT PRESS BACK SQ DEADLIFT TOTAL OF ALL THREE LIFTS OPEN GYM: LURONG MAKE UP “RANDY” 75 POWER SNATCH FOR TIME RX: 75/55 SC 45/35 SKILL WORK FOR THE WEEK: RINGS
CLEAN WORKSHOP: FIRST 20-30 MINS IS DEDICATED TO CLEAN TECHNIQUE AND FORM THEN WOD: 30 SQUAT CLEANS FOR TIME ADV: 155/105 RX: 135/95 SC1: 115/75 SC2: 95/65
STRENGTH: PUSH JERK (FROM THE RACK ) 2-2-2-2-2 WOD: 12 MIN AMRAP 200M RUN 5 HSPU SCALE OPTIONS: HS NEGS, 10 SEC HS HOLDS INVERTED PUSH UPS FROM BOX 15 BOX JUMPS 24″/20″
‘RUCK MY WORLD” 800 M RUCK RUN RX 45/25 SC 35/15 40 RUCK SQUATS 30 RUCK PUSH UPS 20 RUCK SQUATS 10 RUCK PUSH UPS 800 M RUCK RUN WE WILL OFFER THE LURONG SKILL WOD # 1 AGAIN… Read more »
STRENGTH: HANG SNATCH 5 X 3 @ 65% of 1 RM WOD: SNATCH COMPLEX @ 60% OF 1 RM 8 RDS 3 SNATCH PULLS 5 POWER SNATCH 1 SQ SNATCH w 3 sec HOLD AT… Read more »
30 Power Cleans 60 Mtn Climbers 20 Power Cleans 60 Mtn Climbers 10 Sq Cleans Sc RX 75/45 … 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.