Workouts

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400M

2 rounds of:

15 Barbell Good Mornings

15 Jumping Squats

1 Wall Walk

Build up to working weights with a partner for 10 minutes
Pre-WOD mobility:

Low back smash (2 min each side)

Suprapatellar smash/floss (2 min each side)

Metcon

Metcon (Time)

Teams of 2

2 rounds for time of:

Partner A:

25 Deadlifts, 225/155 lbs

25 Thrusters, 95/65 lbs

Partner B:

25 Deadlifts, 225/155 lbs

25 Thrusters, 95/65 lbs

Post-WOD Recovery

Seated hamstring stretch (3 min hold)

5 x cat/cow stretch (5 sec each pose)

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

Row 200M

15 Hip Extensions

7 Burpees

Metcon

5k Row (Time)

Max Effort 5k Row

Gymnastics

Pistols (Spend 15 minutes practicing)

CrossFit Kent Island – CrossFit

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Metcon

Car 294 (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 25 minutes:

18 calorie Air Bike/Row

12 Reverse Alternating Lunges

24 Jumping Air Squats

32 Wall Ball Sit-Ups (20/14 lb)

31 Synchronized Burpees

*Perform 7 Push-Ups every 5 minutes

Perform the work in the order written. Break up the work between partners as needed. One partner works at a time. Every 5 minutes, stop to perform 7 push-ups, then continue where you left off.
This hero workout is dedicated to Detective Deidre Irene Mengedoht, of the Louisville Metro Police Department, who was killed when her patrol car was struck by an impaired driver while conducting a traffic stop on I-64 on December 24, 2018.

The rep scheme of the workout symbolizes

Car 294 – her police car number.

18 – The year of death was 2018.

24 – The day killed, December 24th.

12 – The month killed, December (12).

32 – Detective Deidre’s age, 32 years old.

31 – Laid to rest on Dec. 31st.

*We pause every 294 seconds (her police car number) to do 7 push ups (years of service)

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

21 Squats

21 KB Swings

Run 400M

15 Wallballs

15 GHD Sit-ups

Run 200M

9 Box Jumps

9 Burpees
Pre-WOD mobility:

Suprapatellar smash/floss (2 min each side)

MBOD (2 min each side)

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Post-WOD Recovery

Super couch (2 min each side)

Calf stretch (2 min each side)

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

Run 200M + 1 round of Cindy
Pre-WOD Mobility:

T-spine rake/roll (3 min)

Super couch (2 min each side)

Metcon

Metcon (Calories)

Teams of 2

7 rounds of:

Partner A: max rep Bike Calories, 1 min

Partner B: max rep Bike Calories, 1 min

Post-WOD Recovery

Short ROMWOD

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

Run 200M

10 DB Thrusters

10 Burpees
Banded oly wall squat (2 min)

Glute smash (2 min each side)

Weightlifting

Tempo Back Squat (3-3-3-3-3)

3 seconds down, 3 seconds bottom, explode up

Post-WOD Recovery

Saddle stretch (3 min hold)

Seated adductor stretch (3 min hold)

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

Row 500M

20-16-12 reps of:

Goblet Squat

Russian KB Swing

Alternating arm-to-leg V-ups
Pre-WOD mobility:

Low back smash (2 min each side)

Forearm smash (2 min each side)

Weightlifting

Deficit Deadlift (5-5-5)

Metcon

Metcon (No Measure)

3 rounds, not for time:

200M Farmer Carry

20 Sandbag Complex (1 rep = Thruster + Back Squat Thruster)

2 Rope Climbs (scale to 2x max bar hang)

Post-WOD Recovery

Forearm/wrist stretch (2 min)

5 x Upward to downward dog (10 sec each)

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

Row 1 minute

8 Jumping Squats

5 Pull-ups or Ring Rows

5 Push-ups

5 V-ups

2 Turkish Get-ups
Pre-WOD mobility:

Hip flexor smash (2 min each side)

Blue angel (2 min each side)

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71

Post-WOD Recovery

T-spine rake/roll (3 min)

Psoas smash (slam ball) (2 min each side)

CrossFit Kent Island – CrossFit

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Pre-WOD Mobility

Lower back smash (2 min each side)

MBOD (2 min each side)

Metcon

Miron (Time)

5 rounds for time of:

800-meter run

23 back squats, ¾ body weight

13 deadlifts, 1 ½ body weight
Mirosław “Miron” Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Łucki began his service in the Polish Army in 1997.

Łucki enjoyed cross-country running and the intensity of CrossFit workouts. When it came to fitness his motto was “100 percent or it’s not worth the hassle.”

Łucki is survived by his wife and son.
To learn more about Miron click here
Ladies Rx = .5x body weight back squat and 1x body weight deadlift

Run together. Partition other reps as necessary

Post-WOD Recovery

Seated hamstring stretch (3 min hold)

Saddle stretch (3 min hold)

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

Row 500M

Bear Complex sets of 5-4-3-2-1, start with empty barbell and increase each set
Pre-WOD Mobility:

Triceps smash (2 min each side)

Suprapatellar smash/floss (2 min each side)

Metcon

CF Linchpin Test 7 (Time)

4 rounds for time:

4 Power Cleans, 205/145 lbs

4 Front Squats, 205/145 lbs

4 Shoulder-to-Overhead, 205/145 lbs

Post-WOD Recovery

Super front rack (2 min each side)

Couch stretch (2 min each side)