WOD Friday May 1/09

(Ash with a gym record 40.5" box jump!)

WOD 

Shuttles runs for time:

Run (3) three 300 yard or meter shuttles. Rest 5 minutes between shuttles.

300 yard shuttle runs are completed with (6) six 50 yard sprints. The objective is the change of direction; the ability to accelerate, decelerate into the turn, plant at the line and explode into a sprint.

WOD Thursday April 30/09

("Swine Flu" Pull Ups)

WOD

"Murph"

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

*Wear a 20 lbs vest for entire Workout*

WOD Wednesday April 29/09

(Dreaded KTE!)

Sprints

2 rounds of:

100 yards

80 yards

60 yards

40 yards

20 yards

10 yards

*Rest 30 seconds between sprints.

*Rest 2 mins between rounds.

Post sprint times on last round.

then

Max Height Box Jump *Go until you have 3 misses*

WOD Tuesday April 22/09

(This is the kind of excitement to expect at CrossFit Kingston! great pic Alix!)

3 rounds for time

10 DL (225#/185#)

50 Wall Ball Shots

*Reminder that CFK will be closed on this Friday and Monday as we will be in Fredericton for the CrossFit Games qualifiers*

WOD Monday April 27/09

(The birthday girl Bear Crawling!)

WOD

Today is a special WOD for Tracie's Birthday! (Pic to come soon! - having some internet issues today)

"Great Ass in 39 min or less"

39 reps of each

Medicine Ball Cleans

Step ups

Sit ups

Man Makers

Walking lunge (39 steps total)

Split Cleans

Thrusters

Burpees

*once all exercises are completed*

50M Squat Walk

800M run

WOD Friday April 24/09

(Either "Bootcamp" starts too early for Sarah or she has a prize fight directly after class?)

WOD

AMRAP in 15 min

400M Run

20 Pull ups

Rest 2 min

AMRAP in 15 min

200M Run

10 Thursters

"The only legitimate use for a glove is to cover an injury... A desire to prevent callus formation (possibly so as to not snag one's pantyhose) does not constitute a legitimate use. " Mark Rippetoe

WOD Thursday April 23/09

(AM bootcamp taking their sandbag for a run)

WOD

3 rounds for time

1o Mutant Man Makers (135#/95#)

20 Sit Ups

30 KB Swings (54#/35#)

40 Squat Jumps

 

WOD Wednesday April 22/09

(Kim - OH squats)

WOD

10 rounds for time

10 Med Ball Cleans

10 Knees to Elbows (No Kipping)

WOD Tuesday April 21/09

(Yes it is the same pic as yesterday ... tell your friends and family! )

WOD

Overhead squat 1-1-1-1-1

Front Squat 3-3-3-3-3

Back Squat 5-5-5-5-5

*Just a reminder that as of tomorrow plastic/glass "throw away" water bottles will be banned from the gym. Yes they are still banned even if you "promise" to use the same one all the time. (which is also unsafe!)* I don't think i need to remind anyone of what the penalty is!*

WOD Monday April 20/09

The second "Better Than Bootcamp" is scheduled to start on May 5th/09 and will run until June 2nd/09. The time will continue to be from 7-745AM on M/T/Th/F. Encourage friends and family members to come on out and get bitten by the "CrossFit Bug"!

WOD

Shoulder Press 

5-5-5-5-5

Push Press

3-3-3-3-3

Push Jerk

1-1-1-1-1

WOD Friday April 17/09

("Sabrina")

WOD

100M Sandbag/KB Clean and Throw

100 M Bear Crawl

100 M Burpee Broad Jump

Max Rounds in 30 minutes

WOD Thursday April 16/09

(Justin getting his 1st Muscle Up! Congrats ... you weren't excited were you?!)

WOD

100 Pull ups for time

*Each time you have to break you run 200M/400M*

WOD wednesday April 15/09

HAPPY BIRTHDAY SANDRA!!!

WOD

"WOODHOUSE"

400M RUN

57 BOX JUMPS

400M RUN 

57 KB SWINGS

400M RUN

57 BOX JUMPS

400 M RUN

57 PULL UPS

WOD Tuesday April 13/09

WOD

"Sabrina"

21 Thrusters

50M Overhead Walking Lunge

100M Run (50M Forward/50M Backwards)

50M Overhead Walking Lunge (Backwards)

21 Sit Ups

15 Thrusters 

50M OH walking Lunge

200M Run (100M Forward/100M Backwards)

50 M OH Walking Lunge (Backwards)

15 Sit ups

9 Thrusters

50M OH Walking Lunge

400M Run (200M Forwards/200M Backwards)

50M OH Walking Lunge (Backwards)

9 Sit ups

*Entire Workout is done with a 25/45# plate ... The plate can not touch the ground at any point. If it touches the ground for any reason a 10 push up penalty is assessed at the end of the workout for each touch (Push ups are done with the plate on your back)*

WOD Monday April 13/09

(Some people don't like their picture being taken)

WOD

4 Rounds for time

10 Overhead Press (As heavy as possible)

800 M run

WOD Saturday April 11/09

(In the spirit of the holidays)

WOD 

"Angie"

100 Pull ups

100 Push ups

100 Sit ups

100 Squats

Happy Holidays Everyone ... Here is a "little" weekend workout to lessen the guilt of the overeating and drinking that you will be involved in! See you all Monday! If you do the workout post your time to the comments secion ...

WOD Thursday April 9/09

(Looks like fun doesn't it!)

FILTHY FIFTY

(Yes we run in the rain ... our members are tough!)

WOD

"Karen"

150 Wall Ball for time

or

75 Handstand Push ups for time

then

3-3-3-3-3

Turkish Get ups

WOD Tuesday April 5/09

(First day bootcamp crew getting the rundown on the WOD!)

WOD

3 Rounds for Time

4 Handstand Push ups

8 Chest to Bar Pull Ups

12 Deadlifts (185#/135#)

16 Box Jumps (24"/20")

WOD Monday April 6/09

(A face that I am sure we will see alot of today!)

WOD

THRUSTERS

3-3-3

Then

Annie (sort of)

50-40-30-20-10

Parallette Jumps

Sit Ups

*Reminder - CFK will be closed for Good Friday*

WOD Friday April 6/09

(Photoshop Perry Strikes again ... Dave on a little R&R)

"The Vessey"

Run 800M

75 reps of each

Box Jump

Lunge

Pull ups

Push ups

Sit ups

Run 800M

*Reminder - CFK WILL BE CLOSED ON FRIDAY APRIL 10*

WOD Thursday April 2/09

(Dave - Airforce FRAN)

WOD 

7 Rounds For time

200 M Run

21 Burpees