063010 WOD

Warm-up:
800m run or 1000m row
Burgener Warm-up (as a group)

WOD:
You can thank our friends, Tom and Michelle Nugent at SnoRidge CrossFit for this one.

Every minute on the minute complete 5 Kettlebell Swings then perform max reps of overhead squats for the remainder of the minute. Continue with this rep scheme each minute repeating 5 KB Swings and max OH Squats until you total 100 reps of overhead squats. Post load and time.

EMOM (Every minute on the minute):

5 Kettlebell Swings (53#/35#)
Max Rep Overhead Squat (95#/65#)

If you cannot complete any OH Squats in a given minute you must complete your KB Swings and take a minute rest "time penalty"

The Overhead Squat from Patrick Cummings on Vimeo.

063010 WOD

Warm-up:
800m run or 1000m row
Burgener Warm-up (as a group)

WOD:
You can thank our friends, Tom and Michelle Nugent at SnoRidge CrossFit for this one.

Every minute on the minute complete 5 Kettlebell Swings then perform max reps of overhead squats for the remainder of the minute. Continue with this rep scheme each minute repeating 5 KB Swings and max OH Squats until you total 100 reps of overhead squats. Post load and time.

EMOM (Every minute on the minute):

5 Kettlebell Swings (53#/35#)
Max Rep Overhead Squat (95#/65#)

If you cannot complete any OH Squats in a given minute you must complete your KB Swings and take a minute rest "time penalty"

The Overhead Squat from Patrick Cummings on Vimeo.

063010 WOD

Warm-up:
800m run or 1000m row
Burgener Warm-up (as a group)

WOD:
You can thank our friends, Tom and Michelle Nugent at SnoRidge CrossFit for this one.

Every minute on the minute complete 5 Kettlebell Swings then perform max reps of overhead squats for the remainder of the minute. Continue with this rep scheme each minute repeating 5 KB Swings and max OH Squats until you total 100 reps of overhead squats. Post load and time.

EMOM (Every minute on the minute):

5 Kettlebell Swings (53#/35#)
Max Rep Overhead Squat (95#/65#)

If you cannot complete any OH Squats in a given minute you must complete your KB Swings and take a minute rest "time penalty"

The Overhead Squat from Patrick Cummings on Vimeo.

063010 WOD

Warm-up:
800m run or 1000m row
Burgener Warm-up (as a group)

WOD:
You can thank our friends, Tom and Michelle Nugent at SnoRidge CrossFit for this one.

Every minute on the minute complete 5 Kettlebell Swings then perform max reps of overhead squats for the remainder of the minute. Continue with this rep scheme each minute repeating 5 KB Swings and max OH Squats until you total 100 reps of overhead squats. Post load and time.

EMOM (Every minute on the minute):

5 Kettlebell Swings (53#/35#)
Max Rep Overhead Squat (95#/65#)

If you cannot complete any OH Squats in a given minute you must complete your KB Swings and take a minute rest "time penalty"

The Overhead Squat from Patrick Cummings on Vimeo.

Kettlebell Cert at King CF

We are proud to announce that we will be hosting a Kettlebell Cert on August 28 and 29. We are also honored and extremely excited to have our friend, Jeff Martone back at the box instructing the cert.

Jeff was one of the first certified senior kettlebell instructors in the United States. He is best known as the creator of "hand-to-hand" kettlebell juggling, SHOT training, and the T.A.P.S. pull-up system. He is also the author of six training DVDs. He was the first to implement kettlebell training in a federal law enforcement agency and now offers instructor-level certifications. He has over 15 years of experience as a full-time defensive tactics, firearms, and special response-team instructor. He is also the owner of Tactical Athletic Training Systems.

You will learn the following technique's during the cert:

1. Swing and Swing Variations
* Russian Swing
* Power Swing
* American Swing
* Swing Release (two hands)
* Wall Ball Substitute
* One-Arm Swing
* Half Rotation Switch
* H2H Swing
2. Turkish Get-Up (TGU) and Variations
* Floor Press
* Arm-Bar Stretch
* Tactical Turkish Get-up
3. Clean and Clean Variations
* One-Arm Clean
* Bottoms-up Clean
* Dead Clean
* Double KB Clean
4. Snatch
5. Front Squat
6. Military Press and variations
* Military Press
* Push Press
* Jerk

Click here to register.

Kettlebell Cert at King CF

We are proud to announce that we will be hosting a Kettlebell Cert on August 28 and 29. We are also honored and extremely excited to have our friend, Jeff Martone back at the box instructing the cert.

Jeff was one of the first certified senior kettlebell instructors in the United States. He is best known as the creator of "hand-to-hand" kettlebell juggling, SHOT training, and the T.A.P.S. pull-up system. He is also the author of six training DVDs. He was the first to implement kettlebell training in a federal law enforcement agency and now offers instructor-level certifications. He has over 15 years of experience as a full-time defensive tactics, firearms, and special response-team instructor. He is also the owner of Tactical Athletic Training Systems.

You will learn the following technique's during the cert:

1. Swing and Swing Variations
* Russian Swing
* Power Swing
* American Swing
* Swing Release (two hands)
* Wall Ball Substitute
* One-Arm Swing
* Half Rotation Switch
* H2H Swing
2. Turkish Get-Up (TGU) and Variations
* Floor Press
* Arm-Bar Stretch
* Tactical Turkish Get-up
3. Clean and Clean Variations
* One-Arm Clean
* Bottoms-up Clean
* Dead Clean
* Double KB Clean
4. Snatch
5. Front Squat
6. Military Press and variations
* Military Press
* Push Press
* Jerk

Click here to register.

Kettlebell Cert at King CF

We are proud to announce that we will be hosting a Kettlebell Cert on August 28 and 29. We are also honored and extremely excited to have our friend, Jeff Martone back at the box instructing the cert.

Jeff was one of the first certified senior kettlebell instructors in the United States. He is best known as the creator of "hand-to-hand" kettlebell juggling, SHOT training, and the T.A.P.S. pull-up system. He is also the author of six training DVDs. He was the first to implement kettlebell training in a federal law enforcement agency and now offers instructor-level certifications. He has over 15 years of experience as a full-time defensive tactics, firearms, and special response-team instructor. He is also the owner of Tactical Athletic Training Systems.

You will learn the following technique's during the cert:

1. Swing and Swing Variations
* Russian Swing
* Power Swing
* American Swing
* Swing Release (two hands)
* Wall Ball Substitute
* One-Arm Swing
* Half Rotation Switch
* H2H Swing
2. Turkish Get-Up (TGU) and Variations
* Floor Press
* Arm-Bar Stretch
* Tactical Turkish Get-up
3. Clean and Clean Variations
* One-Arm Clean
* Bottoms-up Clean
* Dead Clean
* Double KB Clean
4. Snatch
5. Front Squat
6. Military Press and variations
* Military Press
* Push Press
* Jerk

Click here to register.

Kettlebell Cert at King CF

We are proud to announce that we will be hosting a Kettlebell Cert on August 28 and 29. We are also honored and extremely excited to have our friend, Jeff Martone back at the box instructing the cert.

Jeff was one of the first certified senior kettlebell instructors in the United States. He is best known as the creator of "hand-to-hand" kettlebell juggling, SHOT training, and the T.A.P.S. pull-up system. He is also the author of six training DVDs. He was the first to implement kettlebell training in a federal law enforcement agency and now offers instructor-level certifications. He has over 15 years of experience as a full-time defensive tactics, firearms, and special response-team instructor. He is also the owner of Tactical Athletic Training Systems.

You will learn the following technique's during the cert:

1. Swing and Swing Variations
* Russian Swing
* Power Swing
* American Swing
* Swing Release (two hands)
* Wall Ball Substitute
* One-Arm Swing
* Half Rotation Switch
* H2H Swing
2. Turkish Get-Up (TGU) and Variations
* Floor Press
* Arm-Bar Stretch
* Tactical Turkish Get-up
3. Clean and Clean Variations
* One-Arm Clean
* Bottoms-up Clean
* Dead Clean
* Double KB Clean
4. Snatch
5. Front Squat
6. Military Press and variations
* Military Press
* Push Press
* Jerk

Click here to register.

Tuesday

Warm up: 3 rds
Suicide Drills (5 burpees)

WOD:
For time.
100 double unders (4:1 Singles)
Then 5 rounds of-
-25 sit ups
-15 pull ups
Finish with
100 double unders

Tuesday

Warm up: 3 rds
Suicide Drills (5 burpees)

WOD:
For time.
100 double unders (4:1 Singles)
Then 5 rounds of-
-25 sit ups
-15 pull ups
Finish with
100 double unders

Tuesday

Warm up: 3 rds
Suicide Drills (5 burpees)

WOD:
For time.
100 double unders (4:1 Singles)
Then 5 rounds of-
-25 sit ups
-15 pull ups
Finish with
100 double unders

Tuesday

Warm up: 3 rds
Suicide Drills (5 burpees)

WOD:
For time.
100 double unders (4:1 Singles)
Then 5 rounds of-
-25 sit ups
-15 pull ups
Finish with
100 double unders

Monday WOD

06/28/2010
WARM UP:Skill Practice
Hand Stand Push Ups
Double Unders
Muscle Ups
Kipping Pull-Ups/Butterfly
etc..

WOD:
700M Run
30 Wall Balls
20 Burpees
15 Knees to Elbows
3 Rounds for Time
(Scale as Needed)
3,2,1 GO!!!!

Monday WOD

06/28/2010
WARM UP:Skill Practice
Hand Stand Push Ups
Double Unders
Muscle Ups
Kipping Pull-Ups/Butterfly
etc..

WOD:
700M Run
30 Wall Balls
20 Burpees
15 Knees to Elbows
3 Rounds for Time
(Scale as Needed)
3,2,1 GO!!!!

Monday WOD

06/28/2010
WARM UP:Skill Practice
Hand Stand Push Ups
Double Unders
Muscle Ups
Kipping Pull-Ups/Butterfly
etc..

WOD:
700M Run
30 Wall Balls
20 Burpees
15 Knees to Elbows
3 Rounds for Time
(Scale as Needed)
3,2,1 GO!!!!

Monday WOD

06/28/2010
WARM UP:Skill Practice
Hand Stand Push Ups
Double Unders
Muscle Ups
Kipping Pull-Ups/Butterfly
etc..

WOD:
700M Run
30 Wall Balls
20 Burpees
15 Knees to Elbows
3 Rounds for Time
(Scale as Needed)
3,2,1 GO!!!!

062610

Warm Up
Front Squat 5-5-5



WOD
200 Push Ups...
10 sit up penalty every time you break up the push ups.

062610

Warm Up
Front Squat 5-5-5



WOD
200 Push Ups...
10 sit up penalty every time you break up the push ups.

062610

Warm Up
Front Squat 5-5-5



WOD
200 Push Ups...
10 sit up penalty every time you break up the push ups.

062610

Warm Up
Front Squat 5-5-5



WOD
200 Push Ups...
10 sit up penalty every time you break up the push ups.

Rock-n-Roll!

Good Luck to the following King CF athletes as they attempt to crush the 1/2 an full marathon this weekend:

Karlie Drexler
Melyssa Schug
Trudy Schug
Amy Weimar
Reyna Yamamoto
Jason Guerrero

Rock-n-Roll!

Good Luck to the following King CF athletes as they attempt to crush the 1/2 an full marathon this weekend:

Karlie Drexler
Melyssa Schug
Trudy Schug
Amy Weimar
Reyna Yamamoto
Jason Guerrero

Rock-n-Roll!

Good Luck to the following King CF athletes as they attempt to crush the 1/2 an full marathon this weekend:

Karlie Drexler
Melyssa Schug
Trudy Schug
Amy Weimar
Reyna Yamamoto
Jason Guerrero

Rock-n-Roll!

Good Luck to the following King CF athletes as they attempt to crush the 1/2 an full marathon this weekend:

Karlie Drexler
Melyssa Schug
Trudy Schug
Amy Weimar
Reyna Yamamoto
Jason Guerrero

062510 WOD

Warm-up:
500m row
20 lunges
20 sit-ups
3 rounds

WOD:
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

This is the same WOD that is on the CrossFit Mainsite for today.

Here are the times posted by some of the CrossFit "fire-breathers" throughout the country:
Chris Spealler 9:33, Graham Holmberg 9:42, Eric O'Connor 9:50, Laurie Galassi 10:03 (20" box, 1pood KB), Lauren Plumey 10:10 (1pood KB), Ben Bergeron 10:52, Rob Orlando 11:08, Danielle Mulford 11:18 (20" box, 1pood KB), Dave Lipson 12:15 (2pood KB).

WOD Demo at CrossFit Santa Cruz - video [wmv] [mov]

10 Reasons Heavy Weights Don't Bulk Up the Female Athlete, courtesy EliteFTS.com

062510 WOD

Warm-up:
500m row
20 lunges
20 sit-ups
3 rounds

WOD:
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

This is the same WOD that is on the CrossFit Mainsite for today.

Here are the times posted by some of the CrossFit "fire-breathers" throughout the country:
Chris Spealler 9:33, Graham Holmberg 9:42, Eric O'Connor 9:50, Laurie Galassi 10:03 (20" box, 1pood KB), Lauren Plumey 10:10 (1pood KB), Ben Bergeron 10:52, Rob Orlando 11:08, Danielle Mulford 11:18 (20" box, 1pood KB), Dave Lipson 12:15 (2pood KB).

WOD Demo at CrossFit Santa Cruz - video [wmv] [mov]

10 Reasons Heavy Weights Don't Bulk Up the Female Athlete, courtesy EliteFTS.com

062510 WOD

Warm-up:
500m row
20 lunges
20 sit-ups
3 rounds

WOD:
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

This is the same WOD that is on the CrossFit Mainsite for today.

Here are the times posted by some of the CrossFit "fire-breathers" throughout the country:
Chris Spealler 9:33, Graham Holmberg 9:42, Eric O'Connor 9:50, Laurie Galassi 10:03 (20" box, 1pood KB), Lauren Plumey 10:10 (1pood KB), Ben Bergeron 10:52, Rob Orlando 11:08, Danielle Mulford 11:18 (20" box, 1pood KB), Dave Lipson 12:15 (2pood KB).

WOD Demo at CrossFit Santa Cruz - video [wmv] [mov]

10 Reasons Heavy Weights Don't Bulk Up the Female Athlete, courtesy EliteFTS.com

062510 WOD

Warm-up:
500m row
20 lunges
20 sit-ups
3 rounds

WOD:
Five rounds for time of:
40 Double-unders
30 Box jumps, 24 inch box
20 Kettlebell swings, 1.5 pood

This is the same WOD that is on the CrossFit Mainsite for today.

Here are the times posted by some of the CrossFit "fire-breathers" throughout the country:
Chris Spealler 9:33, Graham Holmberg 9:42, Eric O'Connor 9:50, Laurie Galassi 10:03 (20" box, 1pood KB), Lauren Plumey 10:10 (1pood KB), Ben Bergeron 10:52, Rob Orlando 11:08, Danielle Mulford 11:18 (20" box, 1pood KB), Dave Lipson 12:15 (2pood KB).

WOD Demo at CrossFit Santa Cruz - video [wmv] [mov]

10 Reasons Heavy Weights Don't Bulk Up the Female Athlete, courtesy EliteFTS.com

Training Naked

Training Naked
OK, now that I have your attention, I’d like to discuss the idea of you doing your weight-training (Law #4 Lift Heavy Things) with as few “joint support gizmos” (wrist wraps, tape, lifting belts, etc.) as possible. Maybe you already do, but if not…

For full article, please click on link below.
http://www.marksdailyapple.com/training-naked/

Training Naked

Training Naked
OK, now that I have your attention, I’d like to discuss the idea of you doing your weight-training (Law #4 Lift Heavy Things) with as few “joint support gizmos” (wrist wraps, tape, lifting belts, etc.) as possible. Maybe you already do, but if not…

For full article, please click on link below.
http://www.marksdailyapple.com/training-naked/

Training Naked

Training Naked
OK, now that I have your attention, I’d like to discuss the idea of you doing your weight-training (Law #4 Lift Heavy Things) with as few “joint support gizmos” (wrist wraps, tape, lifting belts, etc.) as possible. Maybe you already do, but if not…

For full article, please click on link below.
http://www.marksdailyapple.com/training-naked/

Training Naked

Training Naked
OK, now that I have your attention, I’d like to discuss the idea of you doing your weight-training (Law #4 Lift Heavy Things) with as few “joint support gizmos” (wrist wraps, tape, lifting belts, etc.) as possible. Maybe you already do, but if not…

For full article, please click on link below.
http://www.marksdailyapple.com/training-naked/

Thursday

WARM UP:
400m run
3 rds of:
10 PVC overhead squats
10 clapping push ups
10 knees to elbows

WOD:
1000m row -or- 1200m run (1st come first served on rowers)
21 SDHP (95/65)
21 Push Press
500m row -or- 600m run
15 SDHP
15 Push Press
250m row -or- 300m run
9 SDHP
9 Push Press

Thursday

WARM UP:
400m run
3 rds of:
10 PVC overhead squats
10 clapping push ups
10 knees to elbows

WOD:
1000m row -or- 1200m run (1st come first served on rowers)
21 SDHP (95/65)
21 Push Press
500m row -or- 600m run
15 SDHP
15 Push Press
250m row -or- 300m run
9 SDHP
9 Push Press

Thursday

WARM UP:
400m run
3 rds of:
10 PVC overhead squats
10 clapping push ups
10 knees to elbows

WOD:
1000m row -or- 1200m run (1st come first served on rowers)
21 SDHP (95/65)
21 Push Press
500m row -or- 600m run
15 SDHP
15 Push Press
250m row -or- 300m run
9 SDHP
9 Push Press

Thursday

WARM UP:
400m run
3 rds of:
10 PVC overhead squats
10 clapping push ups
10 knees to elbows

WOD:
1000m row -or- 1200m run (1st come first served on rowers)
21 SDHP (95/65)
21 Push Press
500m row -or- 600m run
15 SDHP
15 Push Press
250m row -or- 300m run
9 SDHP
9 Push Press

Tuesday Row WOD Results

Another great day at the box yesterday! Tough Rowing WOD! 250m SPRINT, 6 rounds. Results are above. Sherriden and Marv, you guys are BEASTS! 55 total athletes.

Tuesday Row WOD Results

Another great day at the box yesterday! Tough Rowing WOD! 250m SPRINT, 6 rounds. Results are above. Sherriden and Marv, you guys are BEASTS! 55 total athletes.

Tuesday Row WOD Results

Another great day at the box yesterday! Tough Rowing WOD! 250m SPRINT, 6 rounds. Results are above. Sherriden and Marv, you guys are BEASTS! 55 total athletes.

Tuesday Row WOD Results

Another great day at the box yesterday! Tough Rowing WOD! 250m SPRINT, 6 rounds. Results are above. Sherriden and Marv, you guys are BEASTS! 55 total athletes.

Wednesday WOD

06/23/2010
Warm UP: Skills Practice
Hand Stand Push Ups
Double Unders
Dips

WOD:TABATA
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

3,2,1 GO!!!!

Wednesday WOD

06/23/2010
Warm UP: Skills Practice
Hand Stand Push Ups
Double Unders
Dips

WOD:TABATA
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

3,2,1 GO!!!!

Wednesday WOD

06/23/2010
Warm UP: Skills Practice
Hand Stand Push Ups
Double Unders
Dips

WOD:TABATA
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

3,2,1 GO!!!!

Wednesday WOD

06/23/2010
Warm UP: Skills Practice
Hand Stand Push Ups
Double Unders
Dips

WOD:TABATA
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

3,2,1 GO!!!!

062210

Warm Up
5 Rounds of
Burgner Warm Up
Please take your time and focus on each movement



WOD
6 rounds of:
250m Row MAX Effort each round
Rest Approx 1 1/2min between each round

062210

Warm Up
5 Rounds of
Burgner Warm Up
Please take your time and focus on each movement



WOD
6 rounds of:
250m Row MAX Effort each round
Rest Approx 1 1/2min between each round

062210

Warm Up
5 Rounds of
Burgner Warm Up
Please take your time and focus on each movement



WOD
6 rounds of:
250m Row MAX Effort each round
Rest Approx 1 1/2min between each round

062210

Warm Up
5 Rounds of
Burgner Warm Up
Please take your time and focus on each movement



WOD
6 rounds of:
250m Row MAX Effort each round
Rest Approx 1 1/2min between each round

062110 WOD

Warm-up:
500m row or 600m run

Strength WOD:
5-5-5
Deadlift

Conditioning WOD:
3 rounds of:
15 Hang Power Clean (135/75)
15 Burpees

062110 WOD

Warm-up:
500m row or 600m run

Strength WOD:
5-5-5
Deadlift

Conditioning WOD:
3 rounds of:
15 Hang Power Clean (135/75)
15 Burpees

062110 WOD

Warm-up:
500m row or 600m run

Strength WOD:
5-5-5
Deadlift

Conditioning WOD:
3 rounds of:
15 Hang Power Clean (135/75)
15 Burpees

062110 WOD

Warm-up:
500m row or 600m run

Strength WOD:
5-5-5
Deadlift

Conditioning WOD:
3 rounds of:
15 Hang Power Clean (135/75)
15 Burpees

Saturday WOD

WARM UP:
2 rounds of
10 burpees
20 good mornings
30 knee high toe touches

WOD:
5 rounds of
20 pull ups
20 weighted overhead lunges (10 each leg)
20 box jumps

Saturday WOD

WARM UP:
2 rounds of
10 burpees
20 good mornings
30 knee high toe touches

WOD:
5 rounds of
20 pull ups
20 weighted overhead lunges (10 each leg)
20 box jumps

Saturday WOD

WARM UP:
2 rounds of
10 burpees
20 good mornings
30 knee high toe touches

WOD:
5 rounds of
20 pull ups
20 weighted overhead lunges (10 each leg)
20 box jumps

Saturday WOD

WARM UP:
2 rounds of
10 burpees
20 good mornings
30 knee high toe touches

WOD:
5 rounds of
20 pull ups
20 weighted overhead lunges (10 each leg)
20 box jumps

061810 WOD

Warm-up:
Suicide drills w/ 3 burpees
50 double unders

WOD:
1200m run
10 Wall Ball shots
800m run
20 Wall Balls shots
600m run
30 Wall Ball shots
200m run
40 Wall Ball shots

061810 WOD

Warm-up:
Suicide drills w/ 3 burpees
50 double unders

WOD:
1200m run
10 Wall Ball shots
800m run
20 Wall Balls shots
600m run
30 Wall Ball shots
200m run
40 Wall Ball shots

061810 WOD

Warm-up:
Suicide drills w/ 3 burpees
50 double unders

WOD:
1200m run
10 Wall Ball shots
800m run
20 Wall Balls shots
600m run
30 Wall Ball shots
200m run
40 Wall Ball shots

061810 WOD

Warm-up:
Suicide drills w/ 3 burpees
50 double unders

WOD:
1200m run
10 Wall Ball shots
800m run
20 Wall Balls shots
600m run
30 Wall Ball shots
200m run
40 Wall Ball shots

061710

Warm Up
Over Head Squat 5-5-5
Please use 2 warm-up sets to practice form and depth before starting your first set of 5.

One of my favorite videos. Not only did Nicole get the most repetitions (with the same weight), but look at the difference in Range Of Motion.



WOD
AMRAP in 7 min of:
11 KB Swings
7 Rings Dips or 11 Box Dips

Both of these movements are part of you skills test, so as usual make sure to practice proper form and "Range Of Motion". If time permits, partner up to help count reps and watch movements.

061710

Warm Up
Over Head Squat 5-5-5
Please use 2 warm-up sets to practice form and depth before starting your first set of 5.

One of my favorite videos. Not only did Nicole get the most repetitions (with the same weight), but look at the difference in Range Of Motion.



WOD
AMRAP in 7 min of:
11 KB Swings
7 Rings Dips or 11 Box Dips

Both of these movements are part of you skills test, so as usual make sure to practice proper form and "Range Of Motion". If time permits, partner up to help count reps and watch movements.

061710

Warm Up
Over Head Squat 5-5-5
Please use 2 warm-up sets to practice form and depth before starting your first set of 5.

One of my favorite videos. Not only did Nicole get the most repetitions (with the same weight), but look at the difference in Range Of Motion.



WOD
AMRAP in 7 min of:
11 KB Swings
7 Rings Dips or 11 Box Dips

Both of these movements are part of you skills test, so as usual make sure to practice proper form and "Range Of Motion". If time permits, partner up to help count reps and watch movements.

061710

Warm Up
Over Head Squat 5-5-5
Please use 2 warm-up sets to practice form and depth before starting your first set of 5.

One of my favorite videos. Not only did Nicole get the most repetitions (with the same weight), but look at the difference in Range Of Motion.



WOD
AMRAP in 7 min of:
11 KB Swings
7 Rings Dips or 11 Box Dips

Both of these movements are part of you skills test, so as usual make sure to practice proper form and "Range Of Motion". If time permits, partner up to help count reps and watch movements.

Primal Pacs are in!

We've purchased a handful of Primal Pacs for you to try out. If we get enough interest we will be placing a larger order for our athletes to purchase at the box. www.primalpacs.com

Primal Pacs are in!

We've purchased a handful of Primal Pacs for you to try out. If we get enough interest we will be placing a larger order for our athletes to purchase at the box. www.primalpacs.com

Primal Pacs are in!

We've purchased a handful of Primal Pacs for you to try out. If we get enough interest we will be placing a larger order for our athletes to purchase at the box. www.primalpacs.com

Primal Pacs are in!

We've purchased a handful of Primal Pacs for you to try out. If we get enough interest we will be placing a larger order for our athletes to purchase at the box. www.primalpacs.com

El Jefe

Awesome day at KING CrossFit yesterday. 58 athletes were "spanked" by the Chief (Thanks Mrs. Yuen for the nice choice of words), and 2 other athletes completed their very first CF workout "Cindy!" Way to go Ben and Erica, we hope to see you back soon at the "box!'

El Jefe

Awesome day at KING CrossFit yesterday. 58 athletes were "spanked" by the Chief (Thanks Mrs. Yuen for the nice choice of words), and 2 other athletes completed their very first CF workout "Cindy!" Way to go Ben and Erica, we hope to see you back soon at the "box!'

El Jefe

Awesome day at KING CrossFit yesterday. 58 athletes were "spanked" by the Chief (Thanks Mrs. Yuen for the nice choice of words), and 2 other athletes completed their very first CF workout "Cindy!" Way to go Ben and Erica, we hope to see you back soon at the "box!'

El Jefe

Awesome day at KING CrossFit yesterday. 58 athletes were "spanked" by the Chief (Thanks Mrs. Yuen for the nice choice of words), and 2 other athletes completed their very first CF workout "Cindy!" Way to go Ben and Erica, we hope to see you back soon at the "box!'

KIDS Cruzin' Passport

Last weekend was a busy weekend! Great weather and awesome turnout for the KENT Kids Cruzin' Passport Summer Challenge Kick off at the Kent Station.

We will be launching our very own KING Kid's CrossFit program soon. So, parents with kids, stay tuned for more details.

Also, thanks to all that came out and supported KING CrossFit. Finally, a HUGE thank you to: Amy Weimar, Karlie Drexler, and Ryan Montero for their hard work putting together a mini WOD for the kids. You guys are AWESOME!

The picture above are the winners of the KING CF T-shirt give-a-way with Coach Montero!

KIDS Cruzin' Passport

Last weekend was a busy weekend! Great weather and awesome turnout for the KENT Kids Cruzin' Passport Summer Challenge Kick off at the Kent Station.

We will be launching our very own KING Kid's CrossFit program soon. So, parents with kids, stay tuned for more details.

Also, thanks to all that came out and supported KING CrossFit. Finally, a HUGE thank you to: Amy Weimar, Karlie Drexler, and Ryan Montero for their hard work putting together a mini WOD for the kids. You guys are AWESOME!

The picture above are the winners of the KING CF T-shirt give-a-way with Coach Montero!

KIDS Cruzin' Passport

Last weekend was a busy weekend! Great weather and awesome turnout for the KENT Kids Cruzin' Passport Summer Challenge Kick off at the Kent Station.

We will be launching our very own KING Kid's CrossFit program soon. So, parents with kids, stay tuned for more details.

Also, thanks to all that came out and supported KING CrossFit. Finally, a HUGE thank you to: Amy Weimar, Karlie Drexler, and Ryan Montero for their hard work putting together a mini WOD for the kids. You guys are AWESOME!

The picture above are the winners of the KING CF T-shirt give-a-way with Coach Montero!

KIDS Cruzin' Passport

Last weekend was a busy weekend! Great weather and awesome turnout for the KENT Kids Cruzin' Passport Summer Challenge Kick off at the Kent Station.

We will be launching our very own KING Kid's CrossFit program soon. So, parents with kids, stay tuned for more details.

Also, thanks to all that came out and supported KING CrossFit. Finally, a HUGE thank you to: Amy Weimar, Karlie Drexler, and Ryan Montero for their hard work putting together a mini WOD for the kids. You guys are AWESOME!

The picture above are the winners of the KING CF T-shirt give-a-way with Coach Montero!

061610 WOD

Warm-up:
Skill work for 25-30 minutes. Break out your skills handout and work on your "goat". A goat in CrossFit terms is an exercise or movement you suck at, hate or both.

WOD:
AMRAP in 20 minutes
21 double unders
15 sit-ups
9 pull-ups

061610 WOD

Warm-up:
Skill work for 25-30 minutes. Break out your skills handout and work on your "goat". A goat in CrossFit terms is an exercise or movement you suck at, hate or both.

WOD:
AMRAP in 20 minutes
21 double unders
15 sit-ups
9 pull-ups

061610 WOD

Warm-up:
Skill work for 25-30 minutes. Break out your skills handout and work on your "goat". A goat in CrossFit terms is an exercise or movement you suck at, hate or both.

WOD:
AMRAP in 20 minutes
21 double unders
15 sit-ups
9 pull-ups

061610 WOD

Warm-up:
Skill work for 25-30 minutes. Break out your skills handout and work on your "goat". A goat in CrossFit terms is an exercise or movement you suck at, hate or both.

WOD:
AMRAP in 20 minutes
21 double unders
15 sit-ups
9 pull-ups

Tuesday WOD

WARM UP:
3 rounds of:
25 ab mat sit ups
20 Russian twist
15 knees to elbows
10 good mornings

WOD:
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Tuesday WOD

WARM UP:
3 rounds of:
25 ab mat sit ups
20 Russian twist
15 knees to elbows
10 good mornings

WOD:
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Tuesday WOD

WARM UP:
3 rounds of:
25 ab mat sit ups
20 Russian twist
15 knees to elbows
10 good mornings

WOD:
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Tuesday WOD

WARM UP:
3 rounds of:
25 ab mat sit ups
20 Russian twist
15 knees to elbows
10 good mornings

WOD:
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Look Better Butt Naked Challenge is ON!

The Challenge is finally here! It officially begins on Monday, June 14 and will end on July 24th. A date for the BBQ/Awards Ceremony will be determined as we near the end of the challenge. Hope you're as excited as I am to get started!

A HUGE thank you to Brant Weber for helping me out with the blog and to our friends at Foundation CrossFit for allowing us to replicate their Challenge. For more information on the challenge please visit the blog at http://challenge.kingcrossfit.com

For those of you who have not confirmed your participation in the Challenge, it's not too late to get started.

And finally, don't forget to join the Facebook Group I created specifically for the Challenge - even if you aren't participating.

Look Better Butt Naked Challenge is ON!

The Challenge is finally here! It officially begins on Monday, June 14 and will end on July 24th. A date for the BBQ/Awards Ceremony will be determined as we near the end of the challenge. Hope you're as excited as I am to get started!

A HUGE thank you to Brant Weber for helping me out with the blog and to our friends at Foundation CrossFit for allowing us to replicate their Challenge. For more information on the challenge please visit the blog at http://challenge.kingcrossfit.com

For those of you who have not confirmed your participation in the Challenge, it's not too late to get started.

And finally, don't forget to join the Facebook Group I created specifically for the Challenge - even if you aren't participating.

Look Better Butt Naked Challenge is ON!

The Challenge is finally here! It officially begins on Monday, June 14 and will end on July 24th. A date for the BBQ/Awards Ceremony will be determined as we near the end of the challenge. Hope you're as excited as I am to get started!

A HUGE thank you to Brant Weber for helping me out with the blog and to our friends at Foundation CrossFit for allowing us to replicate their Challenge. For more information on the challenge please visit the blog at http://challenge.kingcrossfit.com

For those of you who have not confirmed your participation in the Challenge, it's not too late to get started.

And finally, don't forget to join the Facebook Group I created specifically for the Challenge - even if you aren't participating.

Look Better Butt Naked Challenge is ON!

The Challenge is finally here! It officially begins on Monday, June 14 and will end on July 24th. A date for the BBQ/Awards Ceremony will be determined as we near the end of the challenge. Hope you're as excited as I am to get started!

A HUGE thank you to Brant Weber for helping me out with the blog and to our friends at Foundation CrossFit for allowing us to replicate their Challenge. For more information on the challenge please visit the blog at http://challenge.kingcrossfit.com

For those of you who have not confirmed your participation in the Challenge, it's not too late to get started.

And finally, don't forget to join the Facebook Group I created specifically for the Challenge - even if you aren't participating.

Mondays WOD

06/14/2010
Warm Up:
400M Run
25 Push Ups
12 KB Swings
3 Rounds

WOD: Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1.Wall-ball: 20 pound ball, 10 ft target. (Reps)
2.Sumo deadlift high-pull: 75 pounds (Reps)
3.Box Jump: 20" box (Reps)
4.Push-press: 75 pounds (Reps)
5.Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

(For TODAY 3 Rounds Only!!!!!)

3,2,1 GO!!!!

Mondays WOD

06/14/2010
Warm Up:
400M Run
25 Push Ups
12 KB Swings
3 Rounds

WOD: Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1.Wall-ball: 20 pound ball, 10 ft target. (Reps)
2.Sumo deadlift high-pull: 75 pounds (Reps)
3.Box Jump: 20" box (Reps)
4.Push-press: 75 pounds (Reps)
5.Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

(For TODAY 3 Rounds Only!!!!!)

3,2,1 GO!!!!

Mondays WOD

06/14/2010
Warm Up:
400M Run
25 Push Ups
12 KB Swings
3 Rounds

WOD: Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1.Wall-ball: 20 pound ball, 10 ft target. (Reps)
2.Sumo deadlift high-pull: 75 pounds (Reps)
3.Box Jump: 20" box (Reps)
4.Push-press: 75 pounds (Reps)
5.Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

(For TODAY 3 Rounds Only!!!!!)

3,2,1 GO!!!!

Mondays WOD

06/14/2010
Warm Up:
400M Run
25 Push Ups
12 KB Swings
3 Rounds

WOD: Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1.Wall-ball: 20 pound ball, 10 ft target. (Reps)
2.Sumo deadlift high-pull: 75 pounds (Reps)
3.Box Jump: 20" box (Reps)
4.Push-press: 75 pounds (Reps)
5.Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

(For TODAY 3 Rounds Only!!!!!)

3,2,1 GO!!!!

Saturday WOD

Warm-up:
400m run
Stretch

WOD:
Row 30 Calories
30 Thrusters (95/55)
30 Lunges
30 Double-unders
Row 20 Calories
20 Thrusters (115/75)
20 Lunges
20 Double-unders
Row 10 Calories
10 Thrusters (135/95)
10 Lunges
10 Double-unders

Yes, the thrusters get heavier every round. And Yes, you will have to add weight to the bar yourself during the WOD. Find a partner and he/she will count your reps - one less thing to think about...right? (Scale as needed)

Saturday WOD

Warm-up:
400m run
Stretch

WOD:
Row 30 Calories
30 Thrusters (95/55)
30 Lunges
30 Double-unders
Row 20 Calories
20 Thrusters (115/75)
20 Lunges
20 Double-unders
Row 10 Calories
10 Thrusters (135/95)
10 Lunges
10 Double-unders

Yes, the thrusters get heavier every round. And Yes, you will have to add weight to the bar yourself during the WOD. Find a partner and he/she will count your reps - one less thing to think about...right? (Scale as needed)

Saturday WOD

Warm-up:
400m run
Stretch

WOD:
Row 30 Calories
30 Thrusters (95/55)
30 Lunges
30 Double-unders
Row 20 Calories
20 Thrusters (115/75)
20 Lunges
20 Double-unders
Row 10 Calories
10 Thrusters (135/95)
10 Lunges
10 Double-unders

Yes, the thrusters get heavier every round. And Yes, you will have to add weight to the bar yourself during the WOD. Find a partner and he/she will count your reps - one less thing to think about...right? (Scale as needed)

Saturday WOD

Warm-up:
400m run
Stretch

WOD:
Row 30 Calories
30 Thrusters (95/55)
30 Lunges
30 Double-unders
Row 20 Calories
20 Thrusters (115/75)
20 Lunges
20 Double-unders
Row 10 Calories
10 Thrusters (135/95)
10 Lunges
10 Double-unders

Yes, the thrusters get heavier every round. And Yes, you will have to add weight to the bar yourself during the WOD. Find a partner and he/she will count your reps - one less thing to think about...right? (Scale as needed)

Learn How to do the Butterfly Pull-up...

Learn How to do the Butterfly Pull-up...

Learn How to do the Butterfly Pull-up...

Learn How to do the Butterfly Pull-up...

CrossFit Video

Awesome video!

CrossFit Video

Awesome video!

CrossFit Video

Awesome video!

CrossFit Video

Awesome video!

061110 WOD

"Helen"
3 rounds for time of:
400m run
21 KB swings
12 pull-ups

061110 WOD

"Helen"
3 rounds for time of:
400m run
21 KB swings
12 pull-ups

061110 WOD

"Helen"
3 rounds for time of:
400m run
21 KB swings
12 pull-ups

061110 WOD

"Helen"
3 rounds for time of:
400m run
21 KB swings
12 pull-ups

Look Better Butt Naked Challenge Update

Thank you for your patience this week as we wrap up the skills challenge. We'll be back to our normal schedule on Saturday. And if you still need to finish up some skills, feel free to ask one of the trainers for help.

As for the "Look Better Butt Naked Challenge", I hate to do this to you guys again but we're not quite finished with the blog just yet. I promise to be done with it by Sunday night and we can officially start the challenge by Monday. I do, however, have a meal plan and shopping list courtesy of Paleo Plans. For those of you participating in the challenge we can provide this to you as a courtesy on a weekly basis. You can pick it up at the box on Friday or Saturday and you should be good to go by Monday.

In the meantime, please take your "before" pictures and for those of you aren't familiar with the Paleo Diet or "lifestyle" shall I say, check out the following websites:

http://www.cavemanfood.blogspot.com/
http://everydaypaleo.com/
http://www.girlgoneprimal.blogspot.com/
http://www.marksdailyapple.com/
http://www.paleobrands.com/
http://robbwolf.com/

Also, a friendly reminder that the cost of the challenge is $20. We will have prize money and other cool things for the winners!

And finally, please provide us with your name and email address in the comments section below. This will confirm your participation in the challenge, and will give us a chance to set you up on the dedicated website so that you can journal your food intake, activity, points for the day, etc...

-King CrossFit

Look Better Butt Naked Challenge Update

Thank you for your patience this week as we wrap up the skills challenge. We'll be back to our normal schedule on Saturday. And if you still need to finish up some skills, feel free to ask one of the trainers for help.

As for the "Look Better Butt Naked Challenge", I hate to do this to you guys again but we're not quite finished with the blog just yet. I promise to be done with it by Sunday night and we can officially start the challenge by Monday. I do, however, have a meal plan and shopping list courtesy of Paleo Plans. For those of you participating in the challenge we can provide this to you as a courtesy on a weekly basis. You can pick it up at the box on Friday or Saturday and you should be good to go by Monday.

In the meantime, please take your "before" pictures and for those of you aren't familiar with the Paleo Diet or "lifestyle" shall I say, check out the following websites:

http://www.cavemanfood.blogspot.com/
http://everydaypaleo.com/
http://www.girlgoneprimal.blogspot.com/
http://www.marksdailyapple.com/
http://www.paleobrands.com/
http://robbwolf.com/

Also, a friendly reminder that the cost of the challenge is $20. We will have prize money and other cool things for the winners!

And finally, please provide us with your name and email address in the comments section below. This will confirm your participation in the challenge, and will give us a chance to set you up on the dedicated website so that you can journal your food intake, activity, points for the day, etc...

-King CrossFit

Look Better Butt Naked Challenge Update

Thank you for your patience this week as we wrap up the skills challenge. We'll be back to our normal schedule on Saturday. And if you still need to finish up some skills, feel free to ask one of the trainers for help.

As for the "Look Better Butt Naked Challenge", I hate to do this to you guys again but we're not quite finished with the blog just yet. I promise to be done with it by Sunday night and we can officially start the challenge by Monday. I do, however, have a meal plan and shopping list courtesy of Paleo Plans. For those of you participating in the challenge we can provide this to you as a courtesy on a weekly basis. You can pick it up at the box on Friday or Saturday and you should be good to go by Monday.

In the meantime, please take your "before" pictures and for those of you aren't familiar with the Paleo Diet or "lifestyle" shall I say, check out the following websites:

http://www.cavemanfood.blogspot.com/
http://everydaypaleo.com/
http://www.girlgoneprimal.blogspot.com/
http://www.marksdailyapple.com/
http://www.paleobrands.com/
http://robbwolf.com/

Also, a friendly reminder that the cost of the challenge is $20. We will have prize money and other cool things for the winners!

And finally, please provide us with your name and email address in the comments section below. This will confirm your participation in the challenge, and will give us a chance to set you up on the dedicated website so that you can journal your food intake, activity, points for the day, etc...

-King CrossFit

Look Better Butt Naked Challenge Update

Thank you for your patience this week as we wrap up the skills challenge. We'll be back to our normal schedule on Saturday. And if you still need to finish up some skills, feel free to ask one of the trainers for help.

As for the "Look Better Butt Naked Challenge", I hate to do this to you guys again but we're not quite finished with the blog just yet. I promise to be done with it by Sunday night and we can officially start the challenge by Monday. I do, however, have a meal plan and shopping list courtesy of Paleo Plans. For those of you participating in the challenge we can provide this to you as a courtesy on a weekly basis. You can pick it up at the box on Friday or Saturday and you should be good to go by Monday.

In the meantime, please take your "before" pictures and for those of you aren't familiar with the Paleo Diet or "lifestyle" shall I say, check out the following websites:

http://www.cavemanfood.blogspot.com/
http://everydaypaleo.com/
http://www.girlgoneprimal.blogspot.com/
http://www.marksdailyapple.com/
http://www.paleobrands.com/
http://robbwolf.com/

Also, a friendly reminder that the cost of the challenge is $20. We will have prize money and other cool things for the winners!

And finally, please provide us with your name and email address in the comments section below. This will confirm your participation in the challenge, and will give us a chance to set you up on the dedicated website so that you can journal your food intake, activity, points for the day, etc...

-King CrossFit