Closing Ceremonies

CrossFit Kent Island – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Pre-WOD Mobility:

Super couch (2 min each side)

T-spine rake/roll (3 min)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP – 20:19 Time-cap

11 wall balls

11 cal row

12 toes to bar

12 double unders

12 squat cleans @ 95/66

13 meter dumbbell OH lunge @ 50/35

13 dumbbell box step ups @ 24/20 (50/35)

13 handstand push-ups

13 meter handstand walk

14 snatches @ 95/65

14 bar-facing burpees

14 bar muscle-ups

15 thrusters @95/65

15 chest-to-bar pull-ups

Post-WOD Recovery

Short ROMWOD

Meatfest

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

Run 400M

3 rounds:

10 DB Push Press

10 Alternating Foot V-ups
Pre-WOD Mobility:

Banded bully (2 min each side)

Seated hamstring stretch (4 min)

Weightlifting

Bench Press (9-7-5-3)

Metcon

Metcon (No Measure)

Ruck or Run 2 miles

Post-WOD Recovery

Barbell pec smash (2 min each side)

Side hip smash (2 min each side)

Tour de Pulling

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

Row 250M

10 KB Swings

10 Goblet Lunges

10 Broad Jumps
Pre-WOD mobility:

Banded OH distraction/couch stretch combo (2 min each side)

Banded elbow distraction (2 min each side)

Weightlifting

Power Clean (1 rep EMOM for 10 mins, share bar with partner)

Metcon

Metcon (AMRAP – Reps)

Partner WOD!

As many reps as possible in 24 minutes. Partners trade off doing work every 3 minutes.

In 3 minutes:

– 10 Power Cleans, 155/105 lbs

– 10 Pull-ups

– Max Assault Bike calories

Post-WOD Recovery

Lat smash (2 min each side)

Forearm smash (2 min each side)

Diane

CrossFit Kent Island – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 rounds:

Row 1 minute

10 Straight-leg Deadlifts

5 Burpee Broad Jumps

1 Handstand
Pre-WOD Mobility:

Super front rack (2 min each side)

Iron cross (2 min each side)

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Post-WOD Recovery

Glute smash (2 min each side)

Triceps smash (2 min each side)

Forearm Pump

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

Run 200M

20 Mountain Climbers

10 V-ups

5 Burpees
Pre-WOD mobility:

Banded elbow distraction (2 min each side)

MBOD (2 min each side)

Metcon

Metcon (Time)

4 rounds for time:

Run 400M

20 DB Snatches, 50/35 lbs

15 Toes-to-bar

L-Sit (EMOM max L-sit, for 7 minutes)

Post-WOD Recovery

Calf smash (2 min each side)

Lat smash (2 min each side)

The Devil Wears Dumbbells

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

Row 500M

2 rounds:

20M Bear Crawl

20M Crab Walk

10 Knees-to-Elbows
Pre-WOD mobility:

Trap scrub (2 min each side)

Glute smash (2 min each side)

Weightlifting

Single Arm Dumbell Press (10-8-6-4 each arm)

Metcon

Metcon (Time)

3 rounds for time:

30 Box Jumps, 24/20″

200M Overhead Sandbag Carry, AHAP

10 Devil Presses, 35/20 lbs each hand

Post-WOD Recovery

Lat smash (2 min each side)

Seated hamstring stretch (4 min)

Moore

CrossFit Kent Island – CrossFit

Moore (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

1 Rope Climb, 15′

Run 400m

Max Rep Handstand Push-ups
In honor of Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011
To learn more about Moore click here

CrossFit Open WOD 19.5

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

Row 500M

Squat and overhead mobility

15 Air Squats

12 Push-ups

9 Pull-ups/Ring Rows

12 Front Squats

9 Push Press

6 Chest-to-bar or Jumping Pull-ups

9 Thrusters, empty bar

6 Chest-to bar or Jumping Pull-ups

6 Thrusters, WOD weight
Pre-WOD mobility:

Banded OH distraction (2 min each side)

Couch stretch (2 min each side)

Metcon

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Post-WOD Recovery

Quad smash (2 min each side)

Lat smash (2 min each side)

Hang Power Snatch 1RM

CrossFit Kent Island – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip
Pre-WOD Mobility:

T-spine rake/roll (2 min)

Banded OH distraction/couch stretch combo (2 min each side)

Weightlifting

Hang Power Snatch (1-1-1-1-1-1-1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 10 minutes:

– 10 KB Snatches, 53/35 lbs

– 10 Burpee Pull-ups

– 20M Goblet Lunge, 53/35 lbs

Scoring for Lunge: each 10M section is one rep

Post-WOD Recovery

Lat smash (2 min each side)

Quad smash (2 min each side)

Nasty Girls

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

Row 250M

16 Lunges (2nd round Goblet Lunge)

8 Burpee Broad Jumps
Pre-WOD mobility:

Trap scrub (2 min each side)

MBOD (2 min each side)

Weightlifting

Hang Power Clean (7-7-7)

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

Post-WOD Recovery

Glute smash (2 min each side)

Forearm smash (2 min each side)