Saturday

WARM UP
1 Round of BASELINE, please make sure you record your time. See if you've improved since the Paleo Challenge started.
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups

WOD
"Cindy"
20 minute AMRAP
5 pull ups
10 push ups
15 air squats

Saturday

WARM UP
1 Round of BASELINE, please make sure you record your time. See if you've improved since the Paleo Challenge started.
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups

WOD
"Cindy"
20 minute AMRAP
5 pull ups
10 push ups
15 air squats

Saturday

WARM UP
1 Round of BASELINE, please make sure you record your time. See if you've improved since the Paleo Challenge started.
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups

WOD
"Cindy"
20 minute AMRAP
5 pull ups
10 push ups
15 air squats

Saturday

WARM UP
1 Round of BASELINE, please make sure you record your time. See if you've improved since the Paleo Challenge started.
500m row
40 air squats
30 sit ups
20 push ups
10 pull ups

WOD
"Cindy"
20 minute AMRAP
5 pull ups
10 push ups
15 air squats

Friday's WOD

02/26/2010
WARM UP:
Practice the following:
Hand Stand Push Ups
Muscle Ups
Kipping Pull Ups

WOD:
21-15-9
Row
Sumo Dead Lift High Pull (95lb/65lb)
Burpees
3,2,1 Go!!!

FYI..
Last Day of the Paleo Challenge is tomorrow. If you can't make it on Saturday for your baseline time please see one of the coaches. You need your time before Wednesday (03/03/2010).

Friday's WOD

02/26/2010
WARM UP:
Practice the following:
Hand Stand Push Ups
Muscle Ups
Kipping Pull Ups

WOD:
21-15-9
Row
Sumo Dead Lift High Pull (95lb/65lb)
Burpees
3,2,1 Go!!!

FYI..
Last Day of the Paleo Challenge is tomorrow. If you can't make it on Saturday for your baseline time please see one of the coaches. You need your time before Wednesday (03/03/2010).

Friday's WOD

02/26/2010
WARM UP:
Practice the following:
Hand Stand Push Ups
Muscle Ups
Kipping Pull Ups

WOD:
21-15-9
Row
Sumo Dead Lift High Pull (95lb/65lb)
Burpees
3,2,1 Go!!!

FYI..
Last Day of the Paleo Challenge is tomorrow. If you can't make it on Saturday for your baseline time please see one of the coaches. You need your time before Wednesday (03/03/2010).

Friday's WOD

02/26/2010
WARM UP:
Practice the following:
Hand Stand Push Ups
Muscle Ups
Kipping Pull Ups

WOD:
21-15-9
Row
Sumo Dead Lift High Pull (95lb/65lb)
Burpees
3,2,1 Go!!!

FYI..
Last Day of the Paleo Challenge is tomorrow. If you can't make it on Saturday for your baseline time please see one of the coaches. You need your time before Wednesday (03/03/2010).

022510

Warm Up
Push Jerk 3-3-3-3-3



WOD
AMRAP in 12min of
12 Push Ups
12 Jumping Squats

022510

Warm Up
Push Jerk 3-3-3-3-3



WOD
AMRAP in 12min of
12 Push Ups
12 Jumping Squats

022510

Warm Up
Push Jerk 3-3-3-3-3



WOD
AMRAP in 12min of
12 Push Ups
12 Jumping Squats

022510

Warm Up
Push Jerk 3-3-3-3-3



WOD
AMRAP in 12min of
12 Push Ups
12 Jumping Squats

Tod Widman - Lecture March 10th

Nutrition Lecture with Todd Widman at KING CF on March 10th

KING CrossFit is pleased to announce that Mr. Todd Widman, one of the top trainers with CrossFit Headquarters, has graciously agreed to do a Paleo/Zone talk at our box. Todd is a former U.S. Marine and travels the country (and world) working the CrossFit Level 1 and Level 2 Certifications.

This highly informative lecture is scheduled for Wednesday, March 10th. The event will begin at 6:30PM and is estimated to last for about 2-3 hours. So, bring your notebooks, notepads, take notes, and bring your nutrition questions. Also, please feel free to invite your family and friends, even if they do not CrossFit. We encourage everyone to embrace this nutrition habit as lifestyle and not just another "fad" diet. The cost of the nutrition lecture is just $10.

Tod Widman - Lecture March 10th

Nutrition Lecture with Todd Widman at KING CF on March 10th

KING CrossFit is pleased to announce that Mr. Todd Widman, one of the top trainers with CrossFit Headquarters, has graciously agreed to do a Paleo/Zone talk at our box. Todd is a former U.S. Marine and travels the country (and world) working the CrossFit Level 1 and Level 2 Certifications.

This highly informative lecture is scheduled for Wednesday, March 10th. The event will begin at 6:30PM and is estimated to last for about 2-3 hours. So, bring your notebooks, notepads, take notes, and bring your nutrition questions. Also, please feel free to invite your family and friends, even if they do not CrossFit. We encourage everyone to embrace this nutrition habit as lifestyle and not just another "fad" diet. The cost of the nutrition lecture is just $10.

Tod Widman - Lecture March 10th

Nutrition Lecture with Todd Widman at KING CF on March 10th

KING CrossFit is pleased to announce that Mr. Todd Widman, one of the top trainers with CrossFit Headquarters, has graciously agreed to do a Paleo/Zone talk at our box. Todd is a former U.S. Marine and travels the country (and world) working the CrossFit Level 1 and Level 2 Certifications.

This highly informative lecture is scheduled for Wednesday, March 10th. The event will begin at 6:30PM and is estimated to last for about 2-3 hours. So, bring your notebooks, notepads, take notes, and bring your nutrition questions. Also, please feel free to invite your family and friends, even if they do not CrossFit. We encourage everyone to embrace this nutrition habit as lifestyle and not just another "fad" diet. The cost of the nutrition lecture is just $10.

Tod Widman - Lecture March 10th

Nutrition Lecture with Todd Widman at KING CF on March 10th

KING CrossFit is pleased to announce that Mr. Todd Widman, one of the top trainers with CrossFit Headquarters, has graciously agreed to do a Paleo/Zone talk at our box. Todd is a former U.S. Marine and travels the country (and world) working the CrossFit Level 1 and Level 2 Certifications.

This highly informative lecture is scheduled for Wednesday, March 10th. The event will begin at 6:30PM and is estimated to last for about 2-3 hours. So, bring your notebooks, notepads, take notes, and bring your nutrition questions. Also, please feel free to invite your family and friends, even if they do not CrossFit. We encourage everyone to embrace this nutrition habit as lifestyle and not just another "fad" diet. The cost of the nutrition lecture is just $10.

Affiliate Challenge WOD

This is our 2nd Affiliate WOD challenge, courtesy of Crossfit Advantage. Please scale weight and dips accordingly

Wod
5 rounds for REPS of the following:
1 minute Row(cals=reps)
1 minute deadlift 225/155lbs
1 minute ring dips
1 minute rest

Score is Total reps.

Affiliate Challenge WOD

This is our 2nd Affiliate WOD challenge, courtesy of Crossfit Advantage. Please scale weight and dips accordingly

Wod
5 rounds for REPS of the following:
1 minute Row(cals=reps)
1 minute deadlift 225/155lbs
1 minute ring dips
1 minute rest

Score is Total reps.

Affiliate Challenge WOD

This is our 2nd Affiliate WOD challenge, courtesy of Crossfit Advantage. Please scale weight and dips accordingly

Wod
5 rounds for REPS of the following:
1 minute Row(cals=reps)
1 minute deadlift 225/155lbs
1 minute ring dips
1 minute rest

Score is Total reps.

Affiliate Challenge WOD

This is our 2nd Affiliate WOD challenge, courtesy of Crossfit Advantage. Please scale weight and dips accordingly

Wod
5 rounds for REPS of the following:
1 minute Row(cals=reps)
1 minute deadlift 225/155lbs
1 minute ring dips
1 minute rest

Score is Total reps.

022310 WOD

Warm-up:
30 high-knee toe touches
20 push-ups
10 knees-to-elbows
3 rounds

WOD:
AMRAP in 20 minutes
30 doubles-unders
25 abmat sit-ups
20 box jumps
15 KB swings

022310 WOD

Warm-up:
30 high-knee toe touches
20 push-ups
10 knees-to-elbows
3 rounds

WOD:
AMRAP in 20 minutes
30 doubles-unders
25 abmat sit-ups
20 box jumps
15 KB swings

022310 WOD

Warm-up:
30 high-knee toe touches
20 push-ups
10 knees-to-elbows
3 rounds

WOD:
AMRAP in 20 minutes
30 doubles-unders
25 abmat sit-ups
20 box jumps
15 KB swings

022310 WOD

Warm-up:
30 high-knee toe touches
20 push-ups
10 knees-to-elbows
3 rounds

WOD:
AMRAP in 20 minutes
30 doubles-unders
25 abmat sit-ups
20 box jumps
15 KB swings

Foundation

Monday Night Foundation Class With Coach Ron. If you have any questions about Foundation Classes come talk to one of the Coaches.

Foundation

Monday Night Foundation Class With Coach Ron. If you have any questions about Foundation Classes come talk to one of the Coaches.

Foundation

Monday Night Foundation Class With Coach Ron. If you have any questions about Foundation Classes come talk to one of the Coaches.

Foundation

Monday Night Foundation Class With Coach Ron. If you have any questions about Foundation Classes come talk to one of the Coaches.

10 Tips When Eating Paleo

10 Tips When Eating Paleo

10 Tips When Eating Paleo

10 Tips When Eating Paleo

Monday

Warm Up
800m Run
2 Rounds of:
25 sit ups
15 KB Swings
10 Back extensions

WOD
4 Rounds of:
20 Wall Balls
15 Pull Ups
10 Burpees
300m Run

Monday

Warm Up
800m Run
2 Rounds of:
25 sit ups
15 KB Swings
10 Back extensions

WOD
4 Rounds of:
20 Wall Balls
15 Pull Ups
10 Burpees
300m Run

Monday

Warm Up
800m Run
2 Rounds of:
25 sit ups
15 KB Swings
10 Back extensions

WOD
4 Rounds of:
20 Wall Balls
15 Pull Ups
10 Burpees
300m Run

Monday

Warm Up
800m Run
2 Rounds of:
25 sit ups
15 KB Swings
10 Back extensions

WOD
4 Rounds of:
20 Wall Balls
15 Pull Ups
10 Burpees
300m Run

Upcoming Events

In addition to the Nutrition Discussion with Todd Widman, we've got some big things going on in the next few weeks. As you know, the last day of the Paleo Challenge is February 27. Please kindly turn in your food logs by Saturday. We will be announcing the winners during the BBQ/Potluck on March 6th after the 10:30am WOD. Please let us know what you plan to bring and it doesn't have to be Paleo friendly....remember 80/20. We have a sign-up sheet at the box or you can use the comments section below and tell us what you will bring.



On Saturday, March 13th we will be taking a trip to Thrush Performance Center in Sumner to learn the essentials of the Clean & Jerk and Snatch. This will be a 2 hour seminar taught by Olympic coach, John Thrush. The cost is $75. We are limited to 10 athletes. Sign-up sheet is at the box.


And finally, the Big Climb is fast approaching and many of you have not registered. Our team name is King CrossFit and password is kingcrossfit (one word). Many of our member had some great ideas for training for the stair climb. Jen Morris will be training at the Westin in Downtown (44 flights). Allen & Jessi mentioned the stairs by St. Marks in Capitol Hill. Mark K mentioned Mt. Si on his Facebook status. Those all sound like great ideas -- Mt. Si sounds like a lot of fun! Lets plan a group training session on a Saturday...

Upcoming Events

In addition to the Nutrition Discussion with Todd Widman, we've got some big things going on in the next few weeks. As you know, the last day of the Paleo Challenge is February 27. Please kindly turn in your food logs by Saturday. We will be announcing the winners during the BBQ/Potluck on March 6th after the 10:30am WOD. Please let us know what you plan to bring and it doesn't have to be Paleo friendly....remember 80/20. We have a sign-up sheet at the box or you can use the comments section below and tell us what you will bring.



On Saturday, March 13th we will be taking a trip to Thrush Performance Center in Sumner to learn the essentials of the Clean & Jerk and Snatch. This will be a 2 hour seminar taught by Olympic coach, John Thrush. The cost is $75. We are limited to 10 athletes. Sign-up sheet is at the box.


And finally, the Big Climb is fast approaching and many of you have not registered. Our team name is King CrossFit and password is kingcrossfit (one word). Many of our member had some great ideas for training for the stair climb. Jen Morris will be training at the Westin in Downtown (44 flights). Allen & Jessi mentioned the stairs by St. Marks in Capitol Hill. Mark K mentioned Mt. Si on his Facebook status. Those all sound like great ideas -- Mt. Si sounds like a lot of fun! Lets plan a group training session on a Saturday...

Upcoming Events

In addition to the Nutrition Discussion with Todd Widman, we've got some big things going on in the next few weeks. As you know, the last day of the Paleo Challenge is February 27. Please kindly turn in your food logs by Saturday. We will be announcing the winners during the BBQ/Potluck on March 6th after the 10:30am WOD. Please let us know what you plan to bring and it doesn't have to be Paleo friendly....remember 80/20. We have a sign-up sheet at the box or you can use the comments section below and tell us what you will bring.



On Saturday, March 13th we will be taking a trip to Thrush Performance Center in Sumner to learn the essentials of the Clean & Jerk and Snatch. This will be a 2 hour seminar taught by Olympic coach, John Thrush. The cost is $75. We are limited to 10 athletes. Sign-up sheet is at the box.


And finally, the Big Climb is fast approaching and many of you have not registered. Our team name is King CrossFit and password is kingcrossfit (one word). Many of our member had some great ideas for training for the stair climb. Jen Morris will be training at the Westin in Downtown (44 flights). Allen & Jessi mentioned the stairs by St. Marks in Capitol Hill. Mark K mentioned Mt. Si on his Facebook status. Those all sound like great ideas -- Mt. Si sounds like a lot of fun! Lets plan a group training session on a Saturday...

Upcoming Events

In addition to the Nutrition Discussion with Todd Widman, we've got some big things going on in the next few weeks. As you know, the last day of the Paleo Challenge is February 27. Please kindly turn in your food logs by Saturday. We will be announcing the winners during the BBQ/Potluck on March 6th after the 10:30am WOD. Please let us know what you plan to bring and it doesn't have to be Paleo friendly....remember 80/20. We have a sign-up sheet at the box or you can use the comments section below and tell us what you will bring.



On Saturday, March 13th we will be taking a trip to Thrush Performance Center in Sumner to learn the essentials of the Clean & Jerk and Snatch. This will be a 2 hour seminar taught by Olympic coach, John Thrush. The cost is $75. We are limited to 10 athletes. Sign-up sheet is at the box.


And finally, the Big Climb is fast approaching and many of you have not registered. Our team name is King CrossFit and password is kingcrossfit (one word). Many of our member had some great ideas for training for the stair climb. Jen Morris will be training at the Westin in Downtown (44 flights). Allen & Jessi mentioned the stairs by St. Marks in Capitol Hill. Mark K mentioned Mt. Si on his Facebook status. Those all sound like great ideas -- Mt. Si sounds like a lot of fun! Lets plan a group training session on a Saturday...

Nutrition Discussion with Todd Widman

Todd Widman, one of the top trainers with CrossFit Headquarters has agreed to do a Paleo/Zone talk at the box. Todd is a former Marine and travels the country (and world) working the CrossFit Level 1 and Level 2 Certifications. He recently moved to Washington and has joined the staff at Rainier CrossFit in Puyallup.

We're down to the last week of the "Fit as a King" / Paleo Challenge and we want to make sure you make this a lifestyle change and not just another "fad" diet. The cost of the nutrition discussion is $10. We are still trying to nail down a date. Todd is busy during the weekends so it will most likely take place during the week.

Nutrition Discussion with Todd Widman

Todd Widman, one of the top trainers with CrossFit Headquarters has agreed to do a Paleo/Zone talk at the box. Todd is a former Marine and travels the country (and world) working the CrossFit Level 1 and Level 2 Certifications. He recently moved to Washington and has joined the staff at Rainier CrossFit in Puyallup.

We're down to the last week of the "Fit as a King" / Paleo Challenge and we want to make sure you make this a lifestyle change and not just another "fad" diet. The cost of the nutrition discussion is $10. We are still trying to nail down a date. Todd is busy during the weekends so it will most likely take place during the week.

Nutrition Discussion with Todd Widman

Todd Widman, one of the top trainers with CrossFit Headquarters has agreed to do a Paleo/Zone talk at the box. Todd is a former Marine and travels the country (and world) working the CrossFit Level 1 and Level 2 Certifications. He recently moved to Washington and has joined the staff at Rainier CrossFit in Puyallup.

We're down to the last week of the "Fit as a King" / Paleo Challenge and we want to make sure you make this a lifestyle change and not just another "fad" diet. The cost of the nutrition discussion is $10. We are still trying to nail down a date. Todd is busy during the weekends so it will most likely take place during the week.

Nutrition Discussion with Todd Widman

Todd Widman, one of the top trainers with CrossFit Headquarters has agreed to do a Paleo/Zone talk at the box. Todd is a former Marine and travels the country (and world) working the CrossFit Level 1 and Level 2 Certifications. He recently moved to Washington and has joined the staff at Rainier CrossFit in Puyallup.

We're down to the last week of the "Fit as a King" / Paleo Challenge and we want to make sure you make this a lifestyle change and not just another "fad" diet. The cost of the nutrition discussion is $10. We are still trying to nail down a date. Todd is busy during the weekends so it will most likely take place during the week.

Saturday's WOD

Warm Up:
500M Row
20 Lunges
20 Situps
10 Pull Ups
2 RD's

WOD:
800M Run
50 Air Squats
21-15-9
Push Press (95lbM/65lbW)
Hang Power Cleans (95lbM/65lbW)
50 Air Squats
800M Run

3,2,1 GO!!!

Saturday's WOD

Warm Up:
500M Row
20 Lunges
20 Situps
10 Pull Ups
2 RD's

WOD:
800M Run
50 Air Squats
21-15-9
Push Press (95lbM/65lbW)
Hang Power Cleans (95lbM/65lbW)
50 Air Squats
800M Run

3,2,1 GO!!!

Saturday's WOD

Warm Up:
500M Row
20 Lunges
20 Situps
10 Pull Ups
2 RD's

WOD:
800M Run
50 Air Squats
21-15-9
Push Press (95lbM/65lbW)
Hang Power Cleans (95lbM/65lbW)
50 Air Squats
800M Run

3,2,1 GO!!!

Saturday's WOD

Warm Up:
500M Row
20 Lunges
20 Situps
10 Pull Ups
2 RD's

WOD:
800M Run
50 Air Squats
21-15-9
Push Press (95lbM/65lbW)
Hang Power Cleans (95lbM/65lbW)
50 Air Squats
800M Run

3,2,1 GO!!!

Crossfit Whistler

Even at the Olmypics Uncle Pete has Crossfit on his mind.

Crossfit Whistler

Even at the Olmypics Uncle Pete has Crossfit on his mind.

Crossfit Whistler

Even at the Olmypics Uncle Pete has Crossfit on his mind.

Crossfit Whistler

Even at the Olmypics Uncle Pete has Crossfit on his mind.

021910

Warm Up
4 Rounds of
15 Wall Balls
15 Push Ups
15 High Knee Toe Touches (each leg)

Double Unders from Patrick Cummings on Vimeo.

Wod
2min Double Unders
2min Sit Ups
90sec Double Unders
90sec Sit Ups
60sec Double Unders
60sec Sit Ups
30sec Double Unders
30sec Sit Ups

The clock does not stop between movements. Count the total number of Double Unders and Total number of Sit Ups. ****There is no substitution for Double Under, if your score is "0" in the allotted time, your score is "0"***

021910

Warm Up
4 Rounds of
15 Wall Balls
15 Push Ups
15 High Knee Toe Touches (each leg)

Double Unders from Patrick Cummings on Vimeo.

Wod
2min Double Unders
2min Sit Ups
90sec Double Unders
90sec Sit Ups
60sec Double Unders
60sec Sit Ups
30sec Double Unders
30sec Sit Ups

The clock does not stop between movements. Count the total number of Double Unders and Total number of Sit Ups. ****There is no substitution for Double Under, if your score is "0" in the allotted time, your score is "0"***

021910

Warm Up
4 Rounds of
15 Wall Balls
15 Push Ups
15 High Knee Toe Touches (each leg)

Double Unders from Patrick Cummings on Vimeo.

Wod
2min Double Unders
2min Sit Ups
90sec Double Unders
90sec Sit Ups
60sec Double Unders
60sec Sit Ups
30sec Double Unders
30sec Sit Ups

The clock does not stop between movements. Count the total number of Double Unders and Total number of Sit Ups. ****There is no substitution for Double Under, if your score is "0" in the allotted time, your score is "0"***

021910

Warm Up
4 Rounds of
15 Wall Balls
15 Push Ups
15 High Knee Toe Touches (each leg)

Double Unders from Patrick Cummings on Vimeo.

Wod
2min Double Unders
2min Sit Ups
90sec Double Unders
90sec Sit Ups
60sec Double Unders
60sec Sit Ups
30sec Double Unders
30sec Sit Ups

The clock does not stop between movements. Count the total number of Double Unders and Total number of Sit Ups. ****There is no substitution for Double Under, if your score is "0" in the allotted time, your score is "0"***

021810 WOD

Warm-up:
500m row
15 Burpees
15 box jumps
2 rounds

WOD:
21-15-9 reps for time of:
Thrusters (95/65)
Sumo-Deadlift High Pull
Pull-ups
300m Run (after each round)

021810 WOD

Warm-up:
500m row
15 Burpees
15 box jumps
2 rounds

WOD:
21-15-9 reps for time of:
Thrusters (95/65)
Sumo-Deadlift High Pull
Pull-ups
300m Run (after each round)

021810 WOD

Warm-up:
500m row
15 Burpees
15 box jumps
2 rounds

WOD:
21-15-9 reps for time of:
Thrusters (95/65)
Sumo-Deadlift High Pull
Pull-ups
300m Run (after each round)

021810 WOD

Warm-up:
500m row
15 Burpees
15 box jumps
2 rounds

WOD:
21-15-9 reps for time of:
Thrusters (95/65)
Sumo-Deadlift High Pull
Pull-ups
300m Run (after each round)

Happy Hump Day

WARM UP please perform these movements very slow......
3 rounds of:
20 over head squats (PVC pipe)
15 med ball cleans
15 back extensions

WOD
5 rounds of:
20 KB swings
20 knees to elbows
200m SPRINT

Happy Hump Day

WARM UP please perform these movements very slow......
3 rounds of:
20 over head squats (PVC pipe)
15 med ball cleans
15 back extensions

WOD
5 rounds of:
20 KB swings
20 knees to elbows
200m SPRINT

Happy Hump Day

WARM UP please perform these movements very slow......
3 rounds of:
20 over head squats (PVC pipe)
15 med ball cleans
15 back extensions

WOD
5 rounds of:
20 KB swings
20 knees to elbows
200m SPRINT

Happy Hump Day

WARM UP please perform these movements very slow......
3 rounds of:
20 over head squats (PVC pipe)
15 med ball cleans
15 back extensions

WOD
5 rounds of:
20 KB swings
20 knees to elbows
200m SPRINT

Tuesday WOD

02/16/10

Warm Up:
30 Air Squats
25 Sit Ups
30 Double Unders
2 RDS

WOD:
20 Wall Balls
20 Box Jumps
20 Burpees
250M Row/30 Double Unders (Switch between each RD. By the end of the WOD you would of have completed 2 of Each.)
4 RDS for time

3,2,1 GO!!!

Tuesday WOD

02/16/10

Warm Up:
30 Air Squats
25 Sit Ups
30 Double Unders
2 RDS

WOD:
20 Wall Balls
20 Box Jumps
20 Burpees
250M Row/30 Double Unders (Switch between each RD. By the end of the WOD you would of have completed 2 of Each.)
4 RDS for time

3,2,1 GO!!!

Tuesday WOD

02/16/10

Warm Up:
30 Air Squats
25 Sit Ups
30 Double Unders
2 RDS

WOD:
20 Wall Balls
20 Box Jumps
20 Burpees
250M Row/30 Double Unders (Switch between each RD. By the end of the WOD you would of have completed 2 of Each.)
4 RDS for time

3,2,1 GO!!!

Tuesday WOD

02/16/10

Warm Up:
30 Air Squats
25 Sit Ups
30 Double Unders
2 RDS

WOD:
20 Wall Balls
20 Box Jumps
20 Burpees
250M Row/30 Double Unders (Switch between each RD. By the end of the WOD you would of have completed 2 of Each.)
4 RDS for time

3,2,1 GO!!!

021510

Warm Up
Back Squat 5-5-5-5-5

WOD
2k Row for time

021510

Warm Up
Back Squat 5-5-5-5-5

WOD
2k Row for time

021510

Warm Up
Back Squat 5-5-5-5-5

WOD
2k Row for time

021510

Warm Up
Back Squat 5-5-5-5-5

WOD
2k Row for time

021310 WOD

Warm-up:
20 box jumps
20 sit-ups
20 lunges
2 rounds

WOD:
"Helen"
3 rounds for time of:
400m run *
21 KB swings
12 pull-ups
* 150 high-knee toe touches can be substituted for run

021310 WOD

Warm-up:
20 box jumps
20 sit-ups
20 lunges
2 rounds

WOD:
"Helen"
3 rounds for time of:
400m run *
21 KB swings
12 pull-ups
* 150 high-knee toe touches can be substituted for run

021310 WOD

Warm-up:
20 box jumps
20 sit-ups
20 lunges
2 rounds

WOD:
"Helen"
3 rounds for time of:
400m run *
21 KB swings
12 pull-ups
* 150 high-knee toe touches can be substituted for run

021310 WOD

Warm-up:
20 box jumps
20 sit-ups
20 lunges
2 rounds

WOD:
"Helen"
3 rounds for time of:
400m run *
21 KB swings
12 pull-ups
* 150 high-knee toe touches can be substituted for run

Happy Friday

WARM UP
1000m row
3 rounds of:
10 knees to elbows
10 back extensions
10 ab mat sit ups

WOD
for time:
150 push ups
25 double unders - each time you cannot complete a push up. (4:1 for singles)

Happy Friday

WARM UP
1000m row
3 rounds of:
10 knees to elbows
10 back extensions
10 ab mat sit ups

WOD
for time:
150 push ups
25 double unders - each time you cannot complete a push up. (4:1 for singles)

Happy Friday

WARM UP
1000m row
3 rounds of:
10 knees to elbows
10 back extensions
10 ab mat sit ups

WOD
for time:
150 push ups
25 double unders - each time you cannot complete a push up. (4:1 for singles)

Happy Friday

WARM UP
1000m row
3 rounds of:
10 knees to elbows
10 back extensions
10 ab mat sit ups

WOD
for time:
150 push ups
25 double unders - each time you cannot complete a push up. (4:1 for singles)

Thursday WOD

Warm Up:
30 Push Ups
20 Knees to Elbow
10 Dips
3 RDs

WOD: Did somebody say Sumo Deadlift High Pulls?

Sumo Deadlift High Pull plus 1 rep (95lbM/65lbW)
*Add one rep each consecutive minute, meaning 2 the 2nd minute, 3 the 3rd minute, and so on. Continue until you cannot complete the required number of reps in the given minute.

Score total rounds and partial reps in the last round completed.

(Courtesy of SnoRidge Crossfit)

3,2,1 GO!!!

Thursday WOD

Warm Up:
30 Push Ups
20 Knees to Elbow
10 Dips
3 RDs

WOD: Did somebody say Sumo Deadlift High Pulls?

Sumo Deadlift High Pull plus 1 rep (95lbM/65lbW)
*Add one rep each consecutive minute, meaning 2 the 2nd minute, 3 the 3rd minute, and so on. Continue until you cannot complete the required number of reps in the given minute.

Score total rounds and partial reps in the last round completed.

(Courtesy of SnoRidge Crossfit)

3,2,1 GO!!!

Thursday WOD

Warm Up:
30 Push Ups
20 Knees to Elbow
10 Dips
3 RDs

WOD: Did somebody say Sumo Deadlift High Pulls?

Sumo Deadlift High Pull plus 1 rep (95lbM/65lbW)
*Add one rep each consecutive minute, meaning 2 the 2nd minute, 3 the 3rd minute, and so on. Continue until you cannot complete the required number of reps in the given minute.

Score total rounds and partial reps in the last round completed.

(Courtesy of SnoRidge Crossfit)

3,2,1 GO!!!

Thursday WOD

Warm Up:
30 Push Ups
20 Knees to Elbow
10 Dips
3 RDs

WOD: Did somebody say Sumo Deadlift High Pulls?

Sumo Deadlift High Pull plus 1 rep (95lbM/65lbW)
*Add one rep each consecutive minute, meaning 2 the 2nd minute, 3 the 3rd minute, and so on. Continue until you cannot complete the required number of reps in the given minute.

Score total rounds and partial reps in the last round completed.

(Courtesy of SnoRidge Crossfit)

3,2,1 GO!!!

021010

Warm Up
Press 1-1-1-1-1



WOD
21-15-9
Press - Push Press - Push Jerk
Pullups

Press 7, Push Press 7, Push Jerk 7
21 Pullups
Press 5, Push Press 5, Push Jerk 5
15 Pullups
Press 3, Push Press 3, Push Jerk 3
9 Pullups

021010

Warm Up
Press 1-1-1-1-1



WOD
21-15-9
Press - Push Press - Push Jerk
Pullups

Press 7, Push Press 7, Push Jerk 7
21 Pullups
Press 5, Push Press 5, Push Jerk 5
15 Pullups
Press 3, Push Press 3, Push Jerk 3
9 Pullups

021010

Warm Up
Press 1-1-1-1-1



WOD
21-15-9
Press - Push Press - Push Jerk
Pullups

Press 7, Push Press 7, Push Jerk 7
21 Pullups
Press 5, Push Press 5, Push Jerk 5
15 Pullups
Press 3, Push Press 3, Push Jerk 3
9 Pullups

021010

Warm Up
Press 1-1-1-1-1



WOD
21-15-9
Press - Push Press - Push Jerk
Pullups

Press 7, Push Press 7, Push Jerk 7
21 Pullups
Press 5, Push Press 5, Push Jerk 5
15 Pullups
Press 3, Push Press 3, Push Jerk 3
9 Pullups

020910 WOD

Warm-up:
500m row
50 double-unders

WOD:
10 rounds for time of:
10 Hang Squat Cleans (barbell 115/75 or dumbell as shown in video)
10 clapping push-ups
(Scale accordingly, i.e. if you decide to use a barbell do 8 HSC, 8 clapping push-up for 8 rounds )

Hang squat clean: [wmv] [mov]

020910 WOD

Warm-up:
500m row
50 double-unders

WOD:
10 rounds for time of:
10 Hang Squat Cleans (barbell 115/75 or dumbell as shown in video)
10 clapping push-ups
(Scale accordingly, i.e. if you decide to use a barbell do 8 HSC, 8 clapping push-up for 8 rounds )

Hang squat clean: [wmv] [mov]

020910 WOD

Warm-up:
500m row
50 double-unders

WOD:
10 rounds for time of:
10 Hang Squat Cleans (barbell 115/75 or dumbell as shown in video)
10 clapping push-ups
(Scale accordingly, i.e. if you decide to use a barbell do 8 HSC, 8 clapping push-up for 8 rounds )

Hang squat clean: [wmv] [mov]

020910 WOD

Warm-up:
500m row
50 double-unders

WOD:
10 rounds for time of:
10 Hang Squat Cleans (barbell 115/75 or dumbell as shown in video)
10 clapping push-ups
(Scale accordingly, i.e. if you decide to use a barbell do 8 HSC, 8 clapping push-up for 8 rounds )

Hang squat clean: [wmv] [mov]

Monday

WARM UP
Skill practice for 15 minutes before the WOD begins.
Try to practice something you are not proficient at. Here are some suggestions.
- pull ups, kipping, butterfly
- double unders
- overhead squats
- hand stand push ups
- rope climb
- med ball cleans

WOD
BALLS, BALLS, BALLS & BALLS
5 Rounds of:
- 20 wall ball shots
- 20 Russian side to side (10 on each side)
- 20 med ball cleans
- 20 ab mat sit ups with med ball on your chest

RULES:
The idea is for the medicine ball not to hit the mat/floor for more than 1 (one) second. You can rest it on your feet, you can rest it on yourself, but never rest it on the floor for more than a second during the WOD.
Make sure you select a medicine ball with appropriate weight to perform all 4 movements above.
Everyone should aim for 10' target for wall ball shots.
Concentrate on obliques when doing side to side, make sure med ball touches mat before proceeding with the other side. Both feet should not touch the floor.
Do not curl the medicine ball on the cleans. If unsure of this movement, please ask one of the coaches or an experienced crossfitter for assistance.
For med ball sit ups, try to keep the medicine ball overhead if possible, if not able to hold weight overhead, rest against your chest and perform a regular ab mat sit up with proper form (shoulders touch mat on down position and sitting straight up in the up position).
MISC:
If the medicine ball is seen resting on the mat/floor during the WOD, the athlete must do 3 burpees as penalty, before he/she can resume the WOD.

Gotta love them BALLS!
-

Monday

WARM UP
Skill practice for 15 minutes before the WOD begins.
Try to practice something you are not proficient at. Here are some suggestions.
- pull ups, kipping, butterfly
- double unders
- overhead squats
- hand stand push ups
- rope climb
- med ball cleans

WOD
BALLS, BALLS, BALLS & BALLS
5 Rounds of:
- 20 wall ball shots
- 20 Russian side to side (10 on each side)
- 20 med ball cleans
- 20 ab mat sit ups with med ball on your chest

RULES:
The idea is for the medicine ball not to hit the mat/floor for more than 1 (one) second. You can rest it on your feet, you can rest it on yourself, but never rest it on the floor for more than a second during the WOD.
Make sure you select a medicine ball with appropriate weight to perform all 4 movements above.
Everyone should aim for 10' target for wall ball shots.
Concentrate on obliques when doing side to side, make sure med ball touches mat before proceeding with the other side. Both feet should not touch the floor.
Do not curl the medicine ball on the cleans. If unsure of this movement, please ask one of the coaches or an experienced crossfitter for assistance.
For med ball sit ups, try to keep the medicine ball overhead if possible, if not able to hold weight overhead, rest against your chest and perform a regular ab mat sit up with proper form (shoulders touch mat on down position and sitting straight up in the up position).
MISC:
If the medicine ball is seen resting on the mat/floor during the WOD, the athlete must do 3 burpees as penalty, before he/she can resume the WOD.

Gotta love them BALLS!
-

Monday

WARM UP
Skill practice for 15 minutes before the WOD begins.
Try to practice something you are not proficient at. Here are some suggestions.
- pull ups, kipping, butterfly
- double unders
- overhead squats
- hand stand push ups
- rope climb
- med ball cleans

WOD
BALLS, BALLS, BALLS & BALLS
5 Rounds of:
- 20 wall ball shots
- 20 Russian side to side (10 on each side)
- 20 med ball cleans
- 20 ab mat sit ups with med ball on your chest

RULES:
The idea is for the medicine ball not to hit the mat/floor for more than 1 (one) second. You can rest it on your feet, you can rest it on yourself, but never rest it on the floor for more than a second during the WOD.
Make sure you select a medicine ball with appropriate weight to perform all 4 movements above.
Everyone should aim for 10' target for wall ball shots.
Concentrate on obliques when doing side to side, make sure med ball touches mat before proceeding with the other side. Both feet should not touch the floor.
Do not curl the medicine ball on the cleans. If unsure of this movement, please ask one of the coaches or an experienced crossfitter for assistance.
For med ball sit ups, try to keep the medicine ball overhead if possible, if not able to hold weight overhead, rest against your chest and perform a regular ab mat sit up with proper form (shoulders touch mat on down position and sitting straight up in the up position).
MISC:
If the medicine ball is seen resting on the mat/floor during the WOD, the athlete must do 3 burpees as penalty, before he/she can resume the WOD.

Gotta love them BALLS!
-

Monday

WARM UP
Skill practice for 15 minutes before the WOD begins.
Try to practice something you are not proficient at. Here are some suggestions.
- pull ups, kipping, butterfly
- double unders
- overhead squats
- hand stand push ups
- rope climb
- med ball cleans

WOD
BALLS, BALLS, BALLS & BALLS
5 Rounds of:
- 20 wall ball shots
- 20 Russian side to side (10 on each side)
- 20 med ball cleans
- 20 ab mat sit ups with med ball on your chest

RULES:
The idea is for the medicine ball not to hit the mat/floor for more than 1 (one) second. You can rest it on your feet, you can rest it on yourself, but never rest it on the floor for more than a second during the WOD.
Make sure you select a medicine ball with appropriate weight to perform all 4 movements above.
Everyone should aim for 10' target for wall ball shots.
Concentrate on obliques when doing side to side, make sure med ball touches mat before proceeding with the other side. Both feet should not touch the floor.
Do not curl the medicine ball on the cleans. If unsure of this movement, please ask one of the coaches or an experienced crossfitter for assistance.
For med ball sit ups, try to keep the medicine ball overhead if possible, if not able to hold weight overhead, rest against your chest and perform a regular ab mat sit up with proper form (shoulders touch mat on down position and sitting straight up in the up position).
MISC:
If the medicine ball is seen resting on the mat/floor during the WOD, the athlete must do 3 burpees as penalty, before he/she can resume the WOD.

Gotta love them BALLS!
-

Saturday Morning Zumba!

Fancy foot work by Level 1 Certified Zumba Instructor, Ron Panelo (in the background). MC Hammer would be jealous...

Great turnout for Zumba at King CF!

Saturday Morning Zumba!

Fancy foot work by Level 1 Certified Zumba Instructor, Ron Panelo (in the background). MC Hammer would be jealous...

Great turnout for Zumba at King CF!

Saturday Morning Zumba!

Fancy foot work by Level 1 Certified Zumba Instructor, Ron Panelo (in the background). MC Hammer would be jealous...

Great turnout for Zumba at King CF!

Saturday Morning Zumba!

Fancy foot work by Level 1 Certified Zumba Instructor, Ron Panelo (in the background). MC Hammer would be jealous...

Great turnout for Zumba at King CF!

Saturdays WOD

02/06/10

Warm Up:
500m Row
30 Sit Ups
30 Push Ups
30 Double Unders
2 RD's

WOD:
400M Run
50 Push Ups
12 Wall Balls
400M Run
40 Box Jumps
12 Wall Balls
400M Run
30 Burpees
12 Wall Balls
400M Run
20 Overhead Lunges
12 Wall Balls
400M Run
10 Air Squats
12 Wall Balls

3,2,1 Go!!!

Saturdays WOD

02/06/10

Warm Up:
500m Row
30 Sit Ups
30 Push Ups
30 Double Unders
2 RD's

WOD:
400M Run
50 Push Ups
12 Wall Balls
400M Run
40 Box Jumps
12 Wall Balls
400M Run
30 Burpees
12 Wall Balls
400M Run
20 Overhead Lunges
12 Wall Balls
400M Run
10 Air Squats
12 Wall Balls

3,2,1 Go!!!

Saturdays WOD

02/06/10

Warm Up:
500m Row
30 Sit Ups
30 Push Ups
30 Double Unders
2 RD's

WOD:
400M Run
50 Push Ups
12 Wall Balls
400M Run
40 Box Jumps
12 Wall Balls
400M Run
30 Burpees
12 Wall Balls
400M Run
20 Overhead Lunges
12 Wall Balls
400M Run
10 Air Squats
12 Wall Balls

3,2,1 Go!!!

Saturdays WOD

02/06/10

Warm Up:
500m Row
30 Sit Ups
30 Push Ups
30 Double Unders
2 RD's

WOD:
400M Run
50 Push Ups
12 Wall Balls
400M Run
40 Box Jumps
12 Wall Balls
400M Run
30 Burpees
12 Wall Balls
400M Run
20 Overhead Lunges
12 Wall Balls
400M Run
10 Air Squats
12 Wall Balls

3,2,1 Go!!!

Paleo Dessert Winner!

Sorry for the delay in choosing a winner. You all did a great job and we had a difficult time choosing only one winner. However, we did come up with a consensus that Will Imfeld's carrot cake was the most unique in taste, so he came in 1st place. Congrats to Will - you just won 10 pts which will be applied towards the "Fit as a King" Paleo Challenge!

Everyone else came in 2nd place with 5 pts going to all those who participated in the contest.

Gretchen
Jade
Jen
Damian
Melyssa
Kim
Cindy
Ryan Montero
Did I miss anyone?

I wish I took pictures of all the desserts - they looked as delicious as they tasted!

We appreciate the effort you put into this, but most importantly we were able to raise $150 for the Haiti Earthquake Relief fund.

Finally, for those of you who particapted in the Paleo dessert contest would you be kind enough to post the recipe for your dessert in the comments section below?

Paleo Dessert Winner!

Sorry for the delay in choosing a winner. You all did a great job and we had a difficult time choosing only one winner. However, we did come up with a consensus that Will Imfeld's carrot cake was the most unique in taste, so he came in 1st place. Congrats to Will - you just won 10 pts which will be applied towards the "Fit as a King" Paleo Challenge!

Everyone else came in 2nd place with 5 pts going to all those who participated in the contest.

Gretchen
Jade
Jen
Damian
Melyssa
Kim
Cindy
Ryan Montero
Did I miss anyone?

I wish I took pictures of all the desserts - they looked as delicious as they tasted!

We appreciate the effort you put into this, but most importantly we were able to raise $150 for the Haiti Earthquake Relief fund.

Finally, for those of you who particapted in the Paleo dessert contest would you be kind enough to post the recipe for your dessert in the comments section below?

Paleo Dessert Winner!

Sorry for the delay in choosing a winner. You all did a great job and we had a difficult time choosing only one winner. However, we did come up with a consensus that Will Imfeld's carrot cake was the most unique in taste, so he came in 1st place. Congrats to Will - you just won 10 pts which will be applied towards the "Fit as a King" Paleo Challenge!

Everyone else came in 2nd place with 5 pts going to all those who participated in the contest.

Gretchen
Jade
Jen
Damian
Melyssa
Kim
Cindy
Ryan Montero
Did I miss anyone?

I wish I took pictures of all the desserts - they looked as delicious as they tasted!

We appreciate the effort you put into this, but most importantly we were able to raise $150 for the Haiti Earthquake Relief fund.

Finally, for those of you who particapted in the Paleo dessert contest would you be kind enough to post the recipe for your dessert in the comments section below?

Paleo Dessert Winner!

Sorry for the delay in choosing a winner. You all did a great job and we had a difficult time choosing only one winner. However, we did come up with a consensus that Will Imfeld's carrot cake was the most unique in taste, so he came in 1st place. Congrats to Will - you just won 10 pts which will be applied towards the "Fit as a King" Paleo Challenge!

Everyone else came in 2nd place with 5 pts going to all those who participated in the contest.

Gretchen
Jade
Jen
Damian
Melyssa
Kim
Cindy
Ryan Montero
Did I miss anyone?

I wish I took pictures of all the desserts - they looked as delicious as they tasted!

We appreciate the effort you put into this, but most importantly we were able to raise $150 for the Haiti Earthquake Relief fund.

Finally, for those of you who particapted in the Paleo dessert contest would you be kind enough to post the recipe for your dessert in the comments section below?

Paleo Diet on King 5

Paleo Diet on King 5

Paleo Diet on King 5

Paleo Diet on King 5

020510

Warm Up
Deadlift 5-5-5-5-5

BAD DEADLIFT CHECK LIST:
-Heels wider than hips: CHECK
-Knees pronated: CHECK
-Head and neck cranked back: CHECK
-Rounded back: CHECK
-Victory scream: CHECK
-Depletion of oxygen: CHECK



-DUMBBELL DENTAL EXAM:........CHECK!!!

WOD
AMRAP in 10min of
40 Double Unders
40 Air Squats

020510

Warm Up
Deadlift 5-5-5-5-5

BAD DEADLIFT CHECK LIST:
-Heels wider than hips: CHECK
-Knees pronated: CHECK
-Head and neck cranked back: CHECK
-Rounded back: CHECK
-Victory scream: CHECK
-Depletion of oxygen: CHECK



-DUMBBELL DENTAL EXAM:........CHECK!!!

WOD
AMRAP in 10min of
40 Double Unders
40 Air Squats

020510

Warm Up
Deadlift 5-5-5-5-5

BAD DEADLIFT CHECK LIST:
-Heels wider than hips: CHECK
-Knees pronated: CHECK
-Head and neck cranked back: CHECK
-Rounded back: CHECK
-Victory scream: CHECK
-Depletion of oxygen: CHECK



-DUMBBELL DENTAL EXAM:........CHECK!!!

WOD
AMRAP in 10min of
40 Double Unders
40 Air Squats