Saturday, July 22nd Team WOD - Kids Class 4-7yrs - Barbell Club

BARBELL CLUB 8-9am.

Barbell Club every Saturday morning at 8am.  Class begins with a 10-12 minute group warm up followed by 25-30 minutes of technique and strength work and also includes a strength-focused conditioning workout.  Classes are coached by a USAW certified lifting coach.  The cost to KCI members is an additional $10/month.  Non-members will be $50/month.  Drop-in rates apply.  Please contact nick@kcicrossfit.com  or speak with Nick directly to get signed up for this additional program.

 

TEAM WOD starts at 9:15am!  Saturdays are a great day to train!  We offer a trial class for friends, family members and anyone interested in trying CrossFit.  We begin class with a fun group warm up followed by a challenging conditioning workout.  All fitness levels are welcome as the coaches can scale or modify any movements!  We typically have a large class for our Saturday workouts, so if you are dropping in, please email us first!

Friday, July 21st WOD

LV. A WOD

For time:
5 strict muscle-ups
50 double-unders
4 strict muscle-ups
40 double-unders
3 strict muscle-ups
30 double-unders
2 strict muscle-ups
20 double-unders
1 strict muscle-up
10 double-unders

CrossFit Mainsite WOD 7/11/2017

LV. B WOD

For time:
5 ring or bar muscle-ups
50 double-unders
4 ring or bar muscle-ups
40 double-unders
3 ring or bar muscle-ups
30 double-unders
2 ring or bar muscle-ups
20 double-unders
1 ring or bar muscle-up
10 double-unders

 

LV. C WOD

For time:

10 ring dips

50 double-unders (sub 100 Singles)

8 ring dips

40 double-unders (sub 80 Singles)

6 ring dips

30 double-unders (sub 60 Singles)

4 Ring dips

20 double-unders (sub 40 Singles)

2 Ring dips

10 double-unders (sub 20 Singles)

Wednesday, July 19th WOD

EMOM 10

Minutes 0:00-4:00

3 Snatches at 75% of 1RM

--1 minute weight transition

Minutes 6:00-11:00

3 Cleans at 75% of 1RM

 

LV. A AMRAP 5

-80 Bike revolution BUY IN

-5 Hang Power cleans 185/120

-10 Bar facing burpees

 

LV. B AMRAP 5

-80 Bike revolution BUY IN

-5 Hang power cleans 155/105

-10 Bar facing burpees

 

LV. C AMRAP 5

-60 Bike revolution BUY IN

-5 Hang power cleans (discuss with Coach)

-10 Burpees over the bar

Tuesday, July 18th WOD

Technique:  Push Jerk (from the rig)

 

LV. A WOD

4 rounds

3 minutes to complete:

-600m run

-5 STO 185/120 lbs

-Max effort C2B Pull ups

Rest 3 minutes between rounds

Score is ME PU

 

LV. B WOD

4 rounds

3 minutes to complete:

-400m run

-5 STO 155/105 lbs

-Max effort C2B Pull ups (sub regular pull ups)

Rest 3 minutes between rounds

Score is ME PU

 

LV. C WOD

4 rounds (not for time)

-400m run

-5 STO 135/95 lbs (sub 115/75, 95/65)

-8 Pull ups

Rest as needed between rounds

Tuesday, July 11th WOD

LV. A WOD:  5 rounds for time

-5 Bench press at 75% of 1RM

-35 DU’s

-2, 15’ Rope climbs

Record total time and weight used to complete the 5 rounds.

 

LV. B WOD:  5 rounds for time

-5 Bench press at 70-75% of 1RM

-35 DU’s (sub 70 Singles)

-2, 15’ Rope climbs

 

LV. C WOD:  5 rounds for time

-5 Bench press at 70-75% of 1RM

-70 Singles

-5 Rope lowers (sub 12 Ring rows)

 

Post:  5 minute bike, row or jog

Thursday, July 6th WOD

LV. A Skill EMOM 10:

Odd:  Strict Ring muscle ups

Even:  HSPU


LV. B Skill EMOM 10:

Odd:  Banded strict ring muscle ups

Even:  Modified HSPU or inverted hold


LV. C WOD

Odd:  Banded strict bar dips

Even:  Inverted “triangle” push ups


Conditioning WOD: 

AMRAP 4:

-20/15 Calorie row

-60 DU (sub 120 Singles)

Rest 4 minutes

Repeat x2; so three rounds total


Post:  400m walk + group stretch

Saturday, July 1st: Barbell Club & Team WOD

BARBELL CLUB 8-9am.

Barbell Club every Saturday morning at 8am.  Class begins with a 10-12 minute group warm up followed by 25-30 minutes of technique and strength work and also includes a strength-focused conditioning workout.  Classes are coached by a USAW certified lifting coach.  The cost to KCI members is an additional $10/month.  Non-members will be $50/month.  Drop-in rates apply.  Please contact nick@kcicrossfit.com  or speak with Nick directly to get signed up for this additional program.

 

TEAM WOD starts at 9:15am!  Saturdays are a great day to train!  We offer a trial class for friends, family members and anyone interested in trying CrossFit.  We begin class with a fun group warm up followed by a challenging conditioning workout.  All fitness levels are welcome as the coaches can scale or modify any movements!  We typically have a large class for our Saturday workouts, so if you are dropping in, please email us first!