Kirkland Crossfit

Dated: 05.17.2012

Wendler Deadlift plus calisthenics sprint

Then, 3 rounds of

20 jumping lunges

Deadlift 5, 5, 3 then 5/65%, 5/75%, 5/85%. % based on 90% of 1rm

10 clapping push-ups

200 m run

Athlete of the day...
Refer

Joel McQuade for getting after the wod. 3 rounds then pr on his 3rd. Silly awesome

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Dated: 05.16.2012

4 Rounds

10 Bar facing burpees

10 SDHP 65/95

10 Thrusters 65/95

Athlete of the day...
Refer

Bobbie took 4 minutes, yes 4 minutes, off her last Rx time for this wod on 1/25! Great job Bobbie

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Dated: 05.16.2012

No Timed WOD

pull ups and ring dips

super sets of

then

5-5-3-5-5-5+

Press and squat

Athlete of the day...
Refer

Derek and Diane, there last wod as a KCF member. they promised to visit.

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Dated: 05.14.2012

AMRAP

8 Cal. Row Damper at 10

8 min AMRAP

90 sec. rest

8 KBS 35/53

8 wall balls 14/20

8 Min AMRAP

8 Burpees

Athlete of the day...
Refer

Whole evening set for pushing hard in the first real heat of the year!!

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Dated: 05.12.2012

For Time of:

30 Shoulder to OH

40 Pull Ups

50 Front Squats

30 Shoulder to OH

40 Pull Ups

50 Back Squats

50 OH Squats

40 Pull Ups

30 Shoulder to OH

Athlete of the day...
Refer

Kim P and Angels for great intensity

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Dated: 05.11.2012

Partner Wod

100 wallballs

100 slamballs

100 V ups

100 Games Style pushups- Shared

400 m run with partner

100 kbs

400 m run with partner

Athlete of the day...
Refer

Joel MQ for doing it twice in back to back classes!!

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Dated: 05.10.2012

DEADLIFTS

4 Rounds

then

5-5-5

De-loading day 5-5-3

10 Body Weight DL

20 KTE

40 DU's

Athlete of the day...
Refer

Anders and Becky take the day!! Great job you two!

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Dated: 05.09.2012

Row-Snatch-Pull

10 Pull Up

5 Hang Snatch

Then 5 Rounds

Row 1K

Athlete of the day...
Refer

John and Laurie B (No Relation)

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Dated: 05.08.2012

Press and Squat

200 m run

10 ring dips

20 box jumps

then

10 min. amrap of

Deloading this week with lighter sets of 5

Athlete of the day...
Refer

Tiffany- 3 rounds with RX ring dips

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Dated: 05.07.2012

3 Rounds, 1 Min at ea Station

AbMAt Sit Up

Clapping Push Ups

Toes to Bar

Wall Ball (14/20#)

Push Press (55/75#)

Rest

Athlete of the day...
Refer

Aggie and Dave M, Nice job setting the bar high!

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Dated: 05.05.2012

Happy Cinco De Mayo

21 Goblet Squats 35/53

5

200m farmer carry

5

21 KBS 35/53

5

200m Farmer carry

5 KB facing Burpees

21 SDHP 35/53

5 KB facing burpees

200m Farmer carry w/KB 35/53

5 KB facing burpees

5

200m farmer carry

5

21 1 arm G to OH 35/53

5

200m farmer carry

5 KB facing burpees

Athlete of the day...
Refer

Mike Calkins, fast as lightening!!

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Dated: 05.04.2012

Regionals Individual Wod #2

30 Hang Clean 95/135

50 pistols

2,000 m row

Athlete of the day...
Refer

Jeremy Cottle--for finishing the wod when time was up and inspiring the class to do the same.

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Dated: 05.03.2012

Back Squat and Press

DB Squat clean 25/35

then 21-15-9

5-5-3-5-3-1+

DB Push press 25/35

Athlete of the day...
Refer

Amir for trading in 35# DB's for 45's when others were in need of the 35's!! And rockin the 45's!!

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Dated: 05.02.2012

Double Under Wonder

5 Handstand Push-up

10 Burpee

15 Box Jump

50 double unders

Athlete of the day...
Refer

Walt and Nemecia--improved their box jumps with a fancy toe kissing rebound.

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Dated: 05.01.2012

Deadlift

20 Bulgarian Split Squat (15/25# DB's)

8 min AMRAP

then

5-5-3-5-1+(50, 60-70, 75-85, and 95% of your 90% 1 RM)

10 Ball Slam (15/25#)

5 Strict Pull Up

Athlete of the day...
Refer

Brent H...Kick "A " job today!!

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Dated: 04.28.2012

Nice Saturday Jog

Push-ups, slam balls 25/15,

Your choice movements=

20 your choice

20 DU's

200m run

40 your choice

40 DU's

400m run

60 your choice

60 DU's

600m run

80 your choice

80 DU's

800m run

sit-ups, KBS 35/53

*had to use ALL your choice items

Athlete of the day...
Refer

Welcome back Stearns and way to Rx today!!

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Dated: 04.27.2012

4 Rounds of:

10 Wall Ball

10 Toes to Bar

10 Squat Cleans (85/115)

10 Knees to Elbow

Athlete of the day...
Walter

For owning the board!

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Dated: 04.26.2012

Deadlifts and stuff

Then...

Deadlift 3,3,3+ (70,80,90)

Team Metcon (See Board)

Athlete of the day...
Refer

All the couples who sweated together. So adorable

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Dated: 04.25.2012

5 ROUNDS

5 Muscle ups

10 Power snatches 55/75

Athlete of the day...
Refer

Nate S. for giving it his all on the 25 muscle ups!

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Dated: 04.24.2012

Squat and Press

bottom to bottom squats

Tabata

then

55-60-65-70-80-90%

5-5-3-3-3-3+

hand release push ups

Athlete of the day...
Refer

Brent H, big numbers for a big guy

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Dated: 04.23.2012

Adventure Run

5 HSPU

15 Box Jump 20/24

4 rounds:

800m Run then..

20 Burpees

then 800M Run

20 Burpees

Athlete of the day...
Refer

Dan C., nice job

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Dated: 04.20.2012

April 20

50 double unders

10 Thruster 65/95

4 rounds of

Athlete of the day...
Refer

Dan carnahan: 4:37

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Dated: 04.19.2012

DEADLIFT

12 Jumping Lunges each leg

12 SDHP 35/53

then 12 min. AMRAP

5-5-5+ @ 65, 75, 85%

12 V-ups

200m Run

Athlete of the day...
Refer

Josh R. for his 1 rep DL PR @ 400lbs!! Erica G. & Chelsea L. for there first HSPU's!!

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Dated: 04.18.2012

Weightlifting/Gymnastics

15 Pull-ups

10 overhead squat (95/65)

4 Rounds for time of:

10 Power Clean (65/95)

15 Push-ups

Athlete of the day...
Refer

Jer--taking the board with an rx+ (135 ohs/pcl) Nice!

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