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

WOD’s for Week of July 8th

Week of July 8th

Monday – Rest

If you’re sore stretch and massage your sore areas.  But nothing will help better than some rest. Get your spouses to assist with this. 🙂
Tuesday WOD July 9th
Warm Up: 
Modified Fran

  • 21 Burpees
  • 21 Squats
  • 15 Burpees
  • 15 Squats
  • 9 Burpees
  • 9 Squats
Post Time and Comments: 
If you have never done a Burpee, watch this video. 
What is a Burpee? Watch a CrossFit demo of a virtuous Burpee.
http://media.crossfit.com/cf-video/CrossFit_Burpees.wmv  – those will be good for your first 5-10 reps.  With a Burpee workout, the goal is to get down on the floor, and get up and jump and get some air under both feet.
We can work on technique, efficiency, later.  
COOL DOWN:  5-10 Mins of stretching or rolling sore areas 
Wednesday July 10th 
Four rounds for time of:
  • 25 Walking Lunges (no weight)  – Each step is 1 so your first step is 1, second is 2, etc.– Keep Knee over the ankle, eyes up/chest up, back knees kisses the deck.Watch video for good & bad form:  http://www.youtube.com/watch?v=4qoYbW34tFU
  • 25 Squats
Record Time to Comments: 
Thursday Rest Day
Drink plenty of water and get your spouse to assist the sore areas. 
Friday or Sat or Sunday 
Warm Up
15 Burpees
10 Inch Worms
Three Rounds for Time:

25 Sit-Ups

25 Push Ups
5 Burpees
Cool Down:
2-3 Mins Slow Run
Stretch and roll sore areas
Record Time to Comments: