KMW CrossFit WOD: Saturday 4/20/13

8am Advanced CrossFit
3 sets of:
Bench Press 6 reps @ (30×1)
Pull Ups 3 Reps @ (51×1)
then
Max effort set of Bench Press (same load as above)
Max effort set of Pull-Ups
then complete the following for time:
50 Push-Ups
500 Meter Row
50 Front Squats (75/55lbs)
500 Meter Run
50 Shoulder to Overhead (75/55lbs)
500 Meter Row
50 Back Squat (75/55lbs)
500 Meter Run

9:30am and 12:30pm CrossFit WOD
4 sets of:
10 Alt. Front Rack Reverse Lunge (45/35lbs)
5 Wall Walks
then
250 Meter Row
50 Push-Ups
500 Meter Run
50 Shoulder to Overhead (Oly Bar)
250 Meter Row
50 Back Squats (Oly Bar)
500 Meter Run

10:30 CrossFit Elements
Learn about Bar Positions on Back Squats
Practice Shoulder to Overhead
then
250 Meter Row
30 Push-Ups
30 Back Squats (Bar only)
30 Shoulder to Overhead (Bar only)
500 Meter Run

CrossFit Open Athlete Briefing: Thursday 3/7/13 @ 7pm

I signed up for the Reebok CrossFit Open… Now what?

If you are signed up for this year’s CrossFit Open you won’t want to miss this evening.  Thursday night at 7:00pm we will be hosting an athlete briefing. We will be discussing the rules of the game and answer any questions you may have about what you’ve gotten yourself into.  Also, we will cover the details and strategies of WOD 13.1 which will be announced Wed March 6th @ 5:00pm.
Other Useful Information we will discuss:
How and when to sign up for a heat.
Where to input your scores.
When to arrive for your event.
Where do you warm-up?
When you can practice the movements?
How to reach your coach to make-up your WOD if you cannot come on Saturday.

Lastly, we will need a lot of volunteers the day of the event so if you can hang out for the morning and assist your fellow athletes and coaches we will be forever grateful!  It’s a fun and inspiring day and you will leave feeling like you’ve made a difference in your life as well as a difference in your CrossFit community.

Thanks for your participation,

See you at the whiteboard!

KMW CrossFit WOD: Friday 3/1/13

“C n’ J Friday”
Technique work on Clean and Jerk and Hang Clean
then
Complete as many rounds as possible in 9 mins of:
3 Clean and Jerks (Grace Style)
3 Hang Cleans
3 Double Push-Up Burpee

WOD Times=6am, 7am, 12:15pm, 5pm, 6pm