April 01, 2014

Strength:

Deadlift

5-5-5

Ring Dip

10-10-10-10

WOD:

5 Rounds

10 Front Squats

10 Box Jumps

10 Push Ups

How We Are Seduced by Distractions

March 31, 2014

Strength:

Snatch

2 Snatches On The Minute X 7 Rounds

Strict Press

5-5-5 @80

WOD:

50 Pistols

50 Pull Ups

50 Kettlebell Swings OH (53/35)

We have set up our Guerrilla Barbell Club with Tomasz and Stephane coaching. Please check out their bios under the "Coaches" tab. You may sign up for the club in our sign in program. If any questions please send me an email.

March 29, 2014

Kira doing 14.5

Strength:

Clean & Jerk

4 Sets of 2+1

WOD:

4 Rounds for Time

1 Minute Row for Calories

1 Minute Wall Balls

1 Minute Toes to Bar

1 Minute Shoot Throughs

1 Rest

March 28, 2014

Strength:

Go for a PR

WOD:

14.5

21-18-15-12-9-6-3

Thruster (95/65)

Burpee Over Bar

This is the last night of Friday Night Lights at 5:15. Come join us for to cheer everyone on for the last open workout and then we will be heading to the Duke around 8:00. Come join for a pint.

See you there!!!

March 27, 2014

Strength:

Deadlift

3-3-3-3-3

Overhead Squat

5-5-5-5-5

Kipping Pull Ups Practice

Muscle Up Practice

WOD:

8 Minute "Cindy"

5 Pull Ups

10 Push Ups

15 Air Squats

March 26, 2014

Strength:

Every Minute On the Minute X 10 Rounds

5 Power Snatches

3 Rounds

Max Reps Body Weight Squats

Rest 90 Seconds

WOD:

6 Minute AMRAP

5 Hang Power Clean

10 Kettlebell Snatches

Why Squatting is so Important

March 25, 2014

Strength:

Push Press

3-3-3-3-3

5 Sets

5 Strict Toes to Bar

10 Pistols

WOD:

10 Minute AMRAP

Climbing Ladder by 3

3 Thruster

3 Sumo Deadlift High Pull

6 Thruster

6 Sumo Deadlift High Pull

…..

March 24, 2014

Strength:

Every Minute On the Minute for 12 minutes.

1 Power Clean

2 Front Squats

1 Jerk

Increase weight as minutes pass

5 Sets of max strict Pull Ups

WOD:

1000 Meter Row

Compare to January 17, 2014

Coconut Miracle? The Benefits of White Gold

March 22, 2014

Strength:

Push Press

3-3-3-3-3

Gymnastics

WOD:

21-15-9

Thrusters

Burpees

Box Jumps

Our new sweaters and tank tops (we have men's and women's) have arrived. To purchase them please go to our online store. 

Also next Friday is the last night of Friday Night Lights. Please come in and cheer on our competitors for the final CrossFit Open and then join us to rehydrate after.

March 21, 2014

Strength:

Go For a PR!

Pick a movement you want a PR in!

WOD:

OPEN 14.4

14 Minute AMRAP

60 Calorie Row

50 Toes to Bar

40 Wall Balls

30 Power Cleans

20 Muscle Ups

Meat: It Wont Kill You

March 20, 2014

Strength:

Every Minute On the Minute for 12 Minutes

Odd: 5 Power Cleans

Even: 10 Hand Release Push Ups

WOD:

3 Rounds

1 Minute Row for calories

20 Walking Lunges (Front rack position) at 135/95

Rest 1 Minute

Health Benefits of Eating Dark Chocolate

March 19, 2014

Strength:

Push Jerk

3-3-3-3-3

Barbell Row

5-5-5-5-5

WOD:

5 Rounds

30 Wall Balls

15 Power Snatches

Rest 1 Minute

What is Gelatin and Why the Muscles Need It!

March 18, 2014

Strength:

Snatch

1-1-1-1-1

WOD:

3 Rounds

60 Double Unders

20 Kettlebell Swings

4 Muscle Ups

10 Reasons Why CrossFit Makes You a Better Employee

March 17, 2014

Strength:

Power Clean

2-2-2-2

Back Squat

10-10-10

WOD:

5 Rounds

12 Toes to Bar

12 Burpees

St Patrick's Day: Facts, Myths and Traditions

March 15, 2014

Perfectly Stacked

Strength:

High Hang Snatch

1-1-1-1-1

WOD:

8 Rounds

10 Push Press (95/65)

10 Burpee over Bar 

10 Kettlebell Swings (53/35)

on 1:30

March 14, 2014

Strength:

Go for a PR!

Pick a max lift and create a new 1 rep max

WOD:

14.3

Complete as many reps as possible in 8 minutes of:

135/95-lb. deadlifts, 10 reps

15 box jumps, 24-inch

185/135-lb. deadlifts, 15 reps

15 box jumps, 24-inch

225/155-lb. deadlifts, 20 reps

15 box jumps, 24-inch

275/185-lb. deadlifts, 25 reps

15 box jumps, 24-inch

315/205-lb. deadlifts, 30 reps

15 box jumps, 24-inch

365/225-lb. deadlifts, 35 reps

15 box jumps, 24-inch

March 13, 2014

Strength:

Front Squats

8 X 3 reps

Clean Pulls

3-3-3-3-3

WOD:

21 Overhead squats

30 Double Unders

15 Overhead Squats

30 Double Unders

9 Overhead Squats

30 Double Unders

1% Milk Vs. Raw Milk (Great article on milk and fat)

March 12, 2014

Strength:

Deadlift

1-1-1-1

WOD:

7 Rounds

7 Handstand Push Ups

7 Thrusters (115/75)

7 Toes 2 Bar

7 Deadlift (185/145)

7 Burpees

7 Kettlebell Swings

7 Pull Ups

Protein: The most Important Macronutrient for Weight Loss

March 11, 2014

Strength:

Power Clean

3-3-3

Strict Press

1-1-1-1 @ 90%

WOD:

4 Minute AMRAP of KB Snatches

Rest two minutes

6 Minute AMRAP 

10 Walking Lunges

20 Double Unders

The Unprepared Persons Guide to Boosting Performance

March 10, 2014

Strength:

On The Minute for 7 minutes

1 Snatch

Start at 50% and try to go up in weight every minute

Back Squat

1-1-1-1 @ 90%

WOD:

"200"

Must complete 200 reps in the following format.

1 Minute max reps Handstand Push Ups/Hand release push ups

1 Minute max calorie row

1 Minute max box jumps

1 Minute max burpees

At the end of the four minutes must complete the remainder of 200 reps with wall balls. Your time is how fast you get through the wall balls.

On March 1st, our fundraiser Barbell For Boobs we were able to raise a total $1796 with $1031 going to Breast Cancer Awareness Kingston. I want to thank everyone who took part in it. Below is a link to the video that was created from the event. Alex Anthony created it. Please check it out!!!

Barbell For Boobs Video

March 09, 2014

Strength:

Push Press

5-5-5-5-5

WOD:

Coaches Choice

More Progenex has arrived. Please go to our online store to purchase!

March 08, 2014

Bonnie and Janae during Open 14.2

Strength:

Clean

3-3-3-3

WOD:

Row 1 KM

75 Double Unders

50 Push Press (75/45)

25 Power Cleans (135/95)

March 07,2014

Strength:

Front Squat

Deadlift

Bench Press

Choose the movement you missed!

3-3-3-3-3

WOD:

14.2

3:00 Minute AMRAP

10 Overhead Squats

10 Chest 2 Bar

3Minute AMRAP

12 Overhead Squats

12 C2B

3 Minute AMRAP

14 OH Squats

14 C2B

Continue this cycle until time runs out!

March 06, 2014

Strength:

Split Jerk

2-2-2-2-2

Turkish get Up

3-3-3

WOD:

5 Rounds

1 Minute Max Calorie Row

1 Minute Max Overhead Squats (115/75)

1 Minute Rest

Meat As Bad As Cigarettes? 

March 05, 2014

Strength:

Strict Press

3-3-3 @85%

Barbell Row

5-5-5-5-5

WOD:

10 Minute AMRAP

Ladder X 3

Toes 2 Bar

Burpees

Between each set 10 steps Overhead Walking Lunge (45/35)

The Best Push-Up Article

March 04, 2014

Strength:

Deadlift

3-3-3

Handstand Push Up

10-10-10

WOD:

7 Rounds

7 Thrusters

7 Chest 2 Bar Pull Ups

Making Paleo Food Choices on a Bugdet!

March 03, 2014

Great Day on Saturday! Thank you to everyone that came out and joined our fun

Strength:

3 Position Snatch

1 rep from the High Hang

1 rep from above the knees

1 rep from the floor

5 sets

Back Squat

3-3-3 @85%

WOD:

4 Rounds

20 Wall Balls

20 Kettlebell Swings

20 Box Jumps

March 01, 2014

Today is Barbell For Boobs!!!

We will doing a new workout every hour. Everyone is welcomed including people who want to try CrossFit for the first time. Come anytime starting at 11 and join in for a free WOD. We are raising money for Barbell For Boobs and the Breast Cancer Action Kingston. There will be food, auctions and lots more. Hope to see you out!