Workouts

CrossFit (6am, 5:30pm, 6:30pm)
“J.T.”
21-15-9 reps for time of:
– Handstand Push-up
– Ring Dip
– Push-up
In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in June, 2005.
CrossFit Light (7am)
Strength:  5 Deadlifts every 2 minutes, for 5 rounds.  Build up to a max for the day.
Work Capacity:
5 rounds for time:
– 10 calorie Row
– 10 KB Snatch, 35/18 lbs
– 10 Push-ups
“The meaning of life is to find your gift.  The purpose of life is to give it away.”

CrossFit (10am)
“Sham”
7 rounds for time:
– 11 Deadlifts, bodyweight
– 100M Run
Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle. Wieger is survived by his parents, Michael and Loreene; brother, Michael; sister-in-law, Brenda; and many aunts, uncles and cousins.

CrossFit (6am, 5:30pm)
Stamina:
For time:
– 5 rounds of 10 Strict Chin-ups, 10M Handstand Walk
– 400M Overhead Carry, 45/25 lb plate
CrossFit Light (7am)
AMRAP in 15 minutes:
– 15 Wallballs, 14/10 lbs
– 50 Jump Ropes
– 12 Lunges with 65/35 lb barbell
– 50 Jump Ropes
– 9 Sumo Deadlift High Pulls, 65/35 lb barbell
“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.”
– Dr. Martin Luther King, Jr.

CrossFit (6am, 9:45am, 5:30pm, 6:30pm)
Strength:  3 Back Squats (80% 1RM) every 2 minutes, for 5 rounds
Work Capacity:
For time:
– Run 400M
– 4 rounds of 4 Muscle-ups, 8 Strict Handstand Push-ups
– Run 400M
“The incredible efforts extended in the pursuit of ‘points’ suggests an indispensable tool for the forging of men.”
– Coach Glassman

CrossFit (6am, 5:30pm, 6:30pm)
Benchmark WOD:  “DT”
5 rounds for time:
– 12 Deadlifts, 155/105 lbs
– 9 Hang Power Cleans, 155/105 lbs
– 6 Push Jerks, 155/105 lbs
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
Times to beat:  Ryan Wolf 12:39 (4/18/2014),  Dana Bradshaw 16:02 (4/18/2014)
CrossFit Light (7am)
3 rounds for time:
– Run 400M
– 20 KB Swings, 35/18 lbs
– 12 Box Jumps, 24/20″
“He that would have fruit must climb the tree.”
– Thomas Fuller

CrossFit (6am, 9:45am, 5:30pm, 6:30pm)
Mobility:  Shoulders, Upper Back
Stamina:
For time:
– Row 1000M
– 25 Front Squats, 185/125 lbs
– 50 Push-ups
“Do or do not, there is no try.”
 – Yoda

CrossFit (6am, 5:30pm, 6:30pm)
Work Capacity:
2 rounds for time:
– 20 Power Snatches, 75/45 lbs
– 20 Wallballs, 20/14 lbs
– 20 Toes to Bar
Strength:  15 minutes to find 1RM Jerk
CrossFit Light (7am)
Strength:  5 rounds: 1 Power Clean and 2 Front Squats every 90 seconds
Work Capacity:
AMRAP in 12 minutes:
– 12 Box Jumps, 24/20″
– 6 Thrusters, 65/35 lbs
– 6 Burpee Bar Jump-overs
“Nothing in progression can rest on its original plan. We might as well think of rocking a grown man in the cradle of an infant.”
– Edmund Burke

In addition to our 10am class, join us at 8am at the Reebok outlet in Queenstown for a CFKI throwdown in the store!
CrossFit (10am)
Work Capacity:
For time:
– 75 KB Swings, 53/35 lbs
– Run 1 mile
– 75 KB Swings, 53/35 lbs
“A smooth sea never made a skilled mariner.”
– English Proverb

CrossFit (6am, 5:30pm)
Skillwork:  Gymnastics of choice
Endurance:  As many Burpees as possible in 7 minutes
CrossFit Light (7am)
Strength:  Back Squat 10-10-10
Work Capacity:
Two rounds for time:
– 50 Jump Ropes
– 40 Squats
– 30 Sit-ups
– 20 Wallballs, 14/10 lbs
– 10 Push-ups
– 5 Pull-ups
“Without rest, a man cannot work; without work, the rest does not give you any benefit.”
– Abkhasian Proverb

CrossFit (6am, 9:45am, 5:30pm, 6:30pm)
Work Capacity:
For time:
– Row 1000M
– 30 Ring Dips
– 30 Sumo Deadlift High Pulls, 75/45 lbs
– 30 Handstand Push-ups
– 30 Power Snatches, 75/45 lbs
– 30 Burpees
– 30 Pull-ups
– 30 Thrusters, 75/45 lbs
“Modern invention has banished the spinning wheel, and the same law of progress makes the woman of today a different woman from her grandmother.”
– Susan B. Anthony