WODs for Week of Sept. 30th

WOD #1 


  • 25 Air Squats
  • 25 Jumping Jack
  • 10 Inch Worms

AMRAP-10 – Record # of rounds completed 

WOD #2


  • 25 Push-Ups
  • 25 AirSquats

AMRAMP – 10 

WOD #3 


  • 400m Run
  • 20 Burpees


  • 100 Airsquats for time (Initiate with the hips, weight in the heels, down below parallel and full extension of the hips at the top.)


WODs for Week of Sept. 23rd



Warm Up

  • 25 Double Under Jump Rope sub 2 singles for every 1 double
  • 25 Air Squats

WOD #1

15 Sit-ups

After WOD: Stretch shoulders, & hips


WOD #2:

Warm Up:

  • 20 Jumping Jacks
  • 10 Burpees 
  • 10 Inch Worms 

WOD #2

  • 30 Push UpsChest touches the floor on each rep and arms lock out at the top (modify on your knees before you sacrifice form or range of motion)

After – Foam roll lower back and mobilize triceps and upper chest with lacrosse ball or foam roller


WOD #3

Warm Up:

  • 400M run
  • 20 Air Squats
  • WOD #3
  • 100 Burpees for Time

TIP:  Keep a towel and water nearby 

They don’t need to be pretty, just set a slow pace and try to keep to it.  Think 10 burpees per minute for 10 minutes or 8 burpees per min for 12.5 minutes.   Try hard not to go out too fast early, you will gas out.  Go slow and steady. 


WODs for week of Sept. 16th

Tuesday Workout

Warm Up

20 Burpees

400M Run

5 Push Ups
10 Choose appropriate load Deadlift or Dumbbell Deadlift
15 Air Squats
 Warm Up

30 Air Squats

30 Double or single unders

Wednesday or Thursday Workout –
For Time Complete the following
Choose appropriate load: Thrusters

Warm Up:

15 Push-Ups

15 Burpees

Friday Workout (Extra WOD)
7 pull-ups
9 strict should press

WODs for the Week of Sept. 9th

WOD #1


Warm Up:

25 Air Squats

25 Double Unders (Jump rope) or 50 Singles

Stretching:  Samson Stretch

Video for samson stretch, remember to keep your knee over your ankle.


AMRAP-10 (complete As Many Rounds as Possible in 10 Mins) Keep track of rds and reps in partial rounds.  Post rounds completed to comments!

15 – Sit-Ups
10 – DB Thrusters – Mens prescribed weight 20#/Women 10# – Scale weight down as needed, but use some weight, don’t scale to zero. 🙂
A Thruster is a combination of a squat with a push press.  Here’s a video of correct Thruster Form.  Watch before completing, take breaks if needed.   Remember initiate the squat in the thruster with your hips, weight in heels, then use your legs to push the weight overhead.


WOD #2


2 rds of:

10 Burpees

1/2 Mile or 800m run


AMRAP-10 (complete As Many Rounds as Possible in 10 Mins) Keep track of rds and reps in partial rounds.  Post rounds completed to comments!
25 Double Unders or fast singles or 2 for 1 singles
10 Push-Ups


Honoring the Hotshots 19

One of the important elements of CrossFit is community.  
This past weekend The CrossFit community came together to honor the lives of the 19 HotShot firefighters who lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ.
CrossFit Gyms around the world completed the “Hotshots 19” workout (details below) and raised money 100% of which will go to the families of the fallen firefighters.
My gym CrossFit Diesel in Columbia, MD (http://www.crossfitdiesel.com/) completed the WOD on labor day Monday.  Coach Kingwood went with the prescribed weight and finished in 44:39 (yes it was an painful  workout).  We also raised money at our gym.
I’m not making a plea for anyone to make a donation, just wanted to share this story as this is part of what and who were are in the CrossFit community!  To date CrossFit has raised over $225k for the families.
You can view the memorial workout completed at the CrossFit gym where many of the Hotshot 19 worked out, CrossFit’s top athletes in the US attended and competed alongside the families, widowed spouses and friends of the fallen firefighters.   I know this story hit home for many of many of us have family and friends who work as firefighters and risk their lives everyday to save others.  Our own athlete Ken is a volunteer firefighter in Laurel, MD and my kid brother Calil is also a volunteer firefighter in Delaware.
The WOD: 

“Hotshots 19”

  • Six rounds for time of:
  • 30 Squats
  • 135 pound Power clean, 19 reps
  • 7 Strict Pull-ups
  • Run 400 meters
To view the memorial workout:
Keep pushing, be strong and stay hydrated!!!!
Cahba Kingwood
CrossFit Level 1 Trainer

Workouts for the Week of Sept. 2nd

WOD’s Week of Sept. 2nd

Happy Labor Day!

The official End of Summer Week of WODs.

Dialing up the intensity just a little this week.  Be sure to scale reps as needed, take breaks and drink plenty of water.

WOD #1

Half of  Cindy

Cindy is one of the original CrossFit “Girls” benchmark workouts.  Read more about the CrossFit “Girls” here.  Cindy prescribed is an AMRAP-20.  If you’re feeling like dialing up the intensity go RX.

Video of crossfit ladies doing a Cindy workout:

Warm Up#:  3-4Min Light Jog

  • 10 Inch Worms
  • 10 Burpees

Half of Cindy – AMRAP-10  (As Many Rds As Possible in 10 Mins)

  • 5 Pull-Ups
  • 10 Push – Ups
  • 15 Air Squats

Or Full Cindy RX’D – Full Cindy is:


  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

WOD #2

 Warm up

  • 20 Air Squats
  • 20 Jumping Jacks
  • 20 Hollow Body Rockers

Modified  ½  Annie

Annie is another of the original CrossFit girls benchmark workouts. Complete Modified Annie and record time. Please modify pull-ups as needed, either reducing the reps, or doing body rows.

½ Annie

25-20-15-10 – 5 reps for time of

  • Single Under Jump Ropes – Go slow and just jump over the rope.
  • Sit-Ups (full range of motion, shoulders over the hips at top of movement- Situps not crunches)

 Prescribed Annie

50-40-30-20-10 reps, for time of:

  • Double Under (You can scale to 2 single-unders for every double)
  • Sit-ups

Sunday Sept. 1st Team WOD

1 Team of 3 completed the following:
30 seated shoulder dumbbell press
40 Deadlift 95#
50 Overhead Squat
60 Knees to Elbows
70 Double Unders or Singles (scale)
80 Push Ups
70 Double Unders or Singles
60 Knees to Elbows
50 Overhead squats
40 Deadlift 95#
30 seated shoulder dumbbell Press
Time: 23:10
Team:  Al. O; Y.Akinmolayan; C. Kingwood