WOD 6/26/12
10 Minutes Hip/Shoulder Mobility
3 Rounds of: 50 Double Unders (3 min Cap per round);1 min rest between rounds
Jerk- 3/3/3 @65/75/85% 1rm
12/9/6/3 RFT of: Jerk (155/105)/Ring Dip
WOD 6/25/12
10 Minutes Hip/Shoulder Mobility
800M M.B. Run (20/14)
High Bar Squat- 5/5/5 @70%
Push Press- 5/5/5 65-80% 1rm
Wall Walk- 5/5/5/5
GHD Back Extension- 10/10/10/10
Hope for Kids
Love my Team
Thank you for coming out yesterday and supporting our Kings County Kids Club program. Were able to raise over $85o. The money will allow children to enter the program on an income based level. Special thanks to Travis 1.0…
Rest Day 6/24/12 C
July 4th - Happy Independence Day
Wednesday July 4th we are running on a limited class schedule. Classes will be running at 9am, 10am, 11am and noon. Reserve soon to get your space.
WOD 6/24/12 C
5 Rounds of: 40 Yard Sled Push (1.5 x's BW/BW);…
WOD 6/23/12
Hope= 3 RFT of: Burpees/Power snatch (75/45)/Box jump (24/20")/Thruster (75/45)/Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round…
WOD 6/22/12
5-10 Minutes Warm Up- Coaches Choice
10 Minutes Hip/Shoulder Mobility
5-10 Minutes practice pistols/HSPU
For Time- Run 800M/10 rounds of: 10 Pistols(alternating 5 each leg)/10 HSPU/Run 800M
Rest Day 6/21/12 c
New 8pm Class!
Your request hasbeen answered. Coach Kurt will be offering another 8pm WOD Starting July 5th.
Lost & Found
Please come and pick up your old water bottles and smelly clothes off the rack. I will be doing some housekeeping…
WOD 6/20/12 c
5 Minutes Hip Mobility
2 RFT of: 200M M.B. Run/20 Box Jumps (30/24")
Sumo Deadlift- 3/3/3 @65-75% 1/1 Max Effort (20 minute Cap)
5 RFT of: 15 Ball Slam (20/15)/ 5 Strict Chin Up/ 3 Broad Jump
WOD 6/19/12 C
5 minutes Hip/Shoulder Mobility
400M Run
Push Jerk- 3/3/3 (60-75%)
For Time- 14/12/10/8/6/4/2 reps of: Jerk (135/95)/1 Rope Climb between rounds (20 min Cap)
WOD 6/18/12 c
5 minutes Hip/Back Mobility
For Time: Row 2K
Hang Power Clean- 2 Reps on the minute for 7 minutes (HAP)
Front Squat- 2 Reps on the minute for 7 minutes (HAP)
Push Press- 2 Reps on the minute for 7 minutes (HAP)
5-10 minutes Hand Stand Walk…
WOD 6/15/12
Lap Around the block moderate intensity
5 Minutes Shoulder/Hip Mobility
Push Jerk- 10@60% then 1@80/85/90/95% 1rm
2-3 Minutes Double Under Practice
3 RFT of: 75 Double Unders/25 HRPU/ 15 Ring Dip
WOD 6/14/12
Hope is coming soon
Next Saturday 6/23/12 @ 11am we will be doing the new CrossFit Hope WOD for our Kings County Kids Club fundraiser. Come ready to kick some butt and raise some money!!
We will have a PotLuck & BBQ after the WOD, so…
WOD 6/13/12
5 Minutes of Hip/Calve Mobility
5 Rounds of: 40 Yard Sprint; 45 seconds rest between efforts
5-10 Minutes Shoulder Mobility/Muscle Up Practice
5 Minutes Clean Practice
(20 Minute Cap) Ascending Ladder from 1-10 of: Muscle Ups/Cleans (165/115)
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WOD 6/13/12
5 Minutes of Hip/Calve Mobility
5 Rounds of: 40 Yard Sprint; 45 seconds rest between efforts
5-10 Minutes Shoulder Mobility/Muscle Up Practice
5 Minutes Clean Practice
(20 Minute Cap) Ascending Ladder from 1-10 of: Muscle Ups/Cleans (165/115)
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WOD 8/8/12
10 Minute Hip/Shoulder Mobility
Hang Power Snatch- 5/5@50%
Power Snatch- 5/5@60%
On The Minute for 10 Minutes: 3 Pull Up/5 Push Up/7 Air Squat
Then immediately after without rest- For Time: 100 Sit Ups
Photography by: Travis
WOD 6/11/12
5 Minutes Hip/Calve Mobility
For Time: 100 Double Unders
Sumo DeadLift- 10@50%/5@75%/3@80%/1@90%1rm (20 min Cap)
3 RFT of: 200M M.B. Run (20/14)/ 15 WallBall (20/14)/ 10 HSPU/10 each leg Jump Lunges
WOD 6/10/12
3 min Row @ 24 SPM
10 min hip/mobility
High Bar Squat- 2/2/2 @ 70-90%
3 RFT of: 400M Run/10 KBS (2/1.5 Pood)/10 Burpee Box Jump/10 GI Jane
WOD 6/9/12
5 min hip/back/shoulder mobility
For Time: 400M Run/25 Burpee
Power Clean- 3/3/3 @ 65/70/75% then 1/1/1 Max Effort (20 Minute Cap)
5 RFT of: 7 Power Clean (135/95)/15 Wall Ball (20/14)
WOD 6/8/12 c
3 min Max Reps Double Unders
5 min hip/ shoulder mobility
Thruster- 3/3/3 @ 65/70/75% 1rm then 1/1/1 Max Effort (20 minute Cap)
Tabata- Thrusters (95/65)
For Time: 25 Knees To Elbows/25 Super Man/20 K2E/20 Super Man/15 K2E/15 SuperMan
Rest Day 6/7/12
CrossFit Basics
Our next beginners course begins 6/11/12. It will Run Mondays and Thursdays at 7pm for 3 weeks. If you are ready to change your life, sign up today. We offer a FREE WOD on Saturday at 10:30 for anyone interested in the…
WOD 6/6/12
Row 3 minutes @ 90%
10 minutes of: hip/back/shoulder mobility
3 rounds of: 10 each PVC OH Squat/PVC Sots Press
OHS- 3/3/3/3/3 @ 60/65/70/75/80% 1rm (15 minute Cap)
21/15/9 RFT of: KB Goblet Squat (2/1.5 Pood)/Ring Push Ups
