Thursday 9.1.16

Thursday 9.1.16

“Aero”

AMRAP 14:

20 Kettlebell Swings (1.5/1)

20 Box Jumps (20″)

20 AbMat Sit-Ups

20 Kettlebell Front Rack Step Ups (20″)

200 Meter Run

"Be Impressed by Intensity, Not Volume" -Coach Glassman

Wednesday 8.31.16

Wednesday 8.31.16

"Weightlifting Wednesday"

Push Press

3x3 @ 80%,85%,90%

Split Jerk

Build to a Heavy Set of 3

"Eat, Lift Heavy, Sleep, Repeat"

Tuesday 8.30.16

Tuesday 8.30.16

 “Chelsea”

On the Minute for 30 Rounds:

5 Pull-Ups

10 Pushups

15 Air Squats

Exit Reminder

Coaches and Athletes:

Friendly reminder that the only entrance and exit to Kieschnick Functional Fitness Center is through the front doors, Unless in an emergency. Have a wonderful week. -Coach Tam

Monday 8.29.16

Monday 8.29.16

Deadlift

3x3 @ 80%,85%,90%

 “5th Avenue”

5 Rounds:

7 Squat Cleans (155/105)

14 Kettlebell Swings (53/35)

Saturday 8.27.16

Saturday 8.27.16

“Rene”

7 Rounds:

400 Meter Run

21 Walking Lunges

15 Pull-Ups

9 Burpees

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

Friday 8.26.16

Friday 8.26.16

Power Clean

3x3 @ 80%,85%,90%

“Milky Way”

4 Rounds:

500 Meter Row

10 Overhead Squats (155/105)

Thursday 8.25.16

Thursday 8.25.16

“3 Musketeers”

3 Rounds:

800 Meter Run

80 Squats

8 Muscle-Ups

Wednesday 8.24.16

Wednesday 8.24.16

Front Squat 

3x3 @ 80%,85%,90%

“Jerry”

1 Mile Run

2,000 Meter Row

1 Mile Run

SGM Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Tuesday 8.23.16

“50 Shades”

For time:

50 Snatches (135/95)

**Class Schedule Update**

New class schedule starting 22 August 2016.

Mon thru Fri classes 

0530-0630 Formal Class

1130-1300 Open gym

1730-1830 Formal Class

Saturday 

1000-1100 Formal Class (except when conducting foundations class)

Monday 8.22.16

Push Press

1x5 @75%

1x5 @80%

1x5 @85%

“Elizabeth”

21 – 15 – 9:

Squat Cleans (135/95)

Ring Dips

***Noon Class Cancelled***

Due to lack of participation Noon class is cancelled until further notice.  It will now be open gym from 1130-1300.

Saturday 8.20.16

“Kettlebells”
AMRAP 9:
9 Kettlebell Swings (53/35) 9 Burpees
9 Kettlebell Swings (53/35) 9 Box Jumps (24/20) 

Deadlift
3x5 @75%,80%,85%
“Dune Buggy”
5 Rounds:
5 Unbroken Strict Presses
15 Calorie Row
25 Ab-Mat Sit-ups
Rest 1:00 between rounds. Athletes choose Strict Press load. 

Thursday 8.18.16

“Cindy” AMRAP 20:
5 Pull-Ups
10 Pushups 15 Air Squats 

Wednesday 8.17.16

Power Clean
3x5 @75%,80%,85%
100 Calorie Row For Time
*Every Minute on the Minute – 7 Kettlebell Swings (53/35) 

Tuesday 8.16.16

“Black and Blue”
5 Rounds:
10 Power Cleans (135/95) 10 Burpees 

0530 CLASS CANCELLED 8.15.16

Apologies for such late notice, but the 0530 class is cancelled this morning.

Monday 8.15.16

Front Squat
3x5 @75%,80%,

“Triangle Couplet” 
15 – 10 – 6: Thrusters (165/115) Bar Muscle-Ups

 

Saturday 8.13.16 *Foundations class 0900-1100*

Foundations class from 0900-1100.

Normal class starts at 1100.

Don't Be Late.

WOD

“DT”

5 Rounds:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Rx Weights – 155/105

Friday 8.12.16

Strict Press

Find 1RM

“Boba Fett”

AMRAP 15:

5 Power Snatch (115/80)

10 Toes to Bar

15 Box Jump Overs (24/20)

Thursday 8.11.16

Deadlift

Find 1RM

“Jar Jar Binks”

3 Rounds:

400 Meter Run

30 Calorie Row

15 Burpees Over Rower

Wednesday 8.10.16

Bench Press

Find 1RM

“Truffle Shuffle” 

Teams of 3

AMRAP 20:

200 Meter Run, 40 Squat Cleans (115/80)

200 Meter Run, 40 Squat Cleans (135/95)

200 Meter Run, 40 Squat Cleans (155/105)

200 Meter Run, 40 Squat Cleans (185/135)

200 Meter Run, Max Squat Cleans (205/145)

All runs are done together. Squat cleans are team totals.

1730 class is cancelled!!!

Sorry folks, 1730 is cancelled for today!

**Foundations class 13 August 2016**

**Foundations class 13 August 2016**

Foundations class will be held 13 August 2016 from 0900-1100 at Kieschnick Physical Fitness Center 72nd & Support, Bldg 39008. Don't Be Late!!

Class Schedule Time Change!!!

New Class Schedule starting 09 Aug 16.

0530-0630 Mon thru Fri

1200-1300 Mon thru Fri

1730-1830 Mon thru Fri

1000-1100 Sat except on Foundations Class days. 

Tuesday 8.09.16

Back Squat

Find 1RM

​​​

“Nate”

AMRAP 20:

2 Muscle-Ups

4 Handstand Pushups

8 Kettlebell Swings (70/53)

Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Monday 8.08.16

Strict Press

1x5@60%

1x5@65%

1x5@70%

“Chewbacca”

21 – 15 – 9

Power Clean

Front Rack Lunge

Push Jerk

Rx Loads – 135 / 95

**Foundations Class 13 Aug 2016**

Foundations class has been rescheduled to 13 August 2016.

Saturday 8.6.16

“31 Heroes"
Teams of 2
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
As Partner A starts the triplet, Partner B runs 400m with a bumper plate (45/25).
When the run is completed, partners switch and Partner B picks up where A left off.

Friday 8.5.16

Deadlift
1x5 @ 60%
1x5 @ 65%
1x5 @ 70%
"Dragonfly"
AMRAP 15 min:
300 Meter Row
30 Wall Balls (20/14)

1145 CLASS CANCELED 8.4.16

Due to the gym undergoing repairs, the 1145 class will be canceled. 0530 and 1730 classes will remain as scheduled.

Thursday 8.4.16

"Sword Fight"

Class divides into 2 Teams
3 Rounds:
Station 1- 400m Team Prowler Push
Station 2- Max Calorie Row
The two teams start on opposing stations. When the prowler returns, stations switch.
Score is Max Calorie Row over three rounds

Wednesday 8.3.16

Bench Press

1x5@60%

1x5@65%

1x5@70%

​

“Gwen”

15 – 12 – 9

Unbroken Clean and Jerks

Athlete chooses the weight, but the bar cannot rest on the ground.

This is an original CrossFit “Girl” benchmark.

On the 0:00, perform their set of 15

On the 7:00, perform your set of 12

On the 14:00, perform your set of 9

***DOD ID Card Reminder***

Centurions,

This is a friendly reminder that all athletes must have a DOD ID card and scan in at front desk in order the enter facility. 

11:45 class for Tuesday 8.2.2016 Cancelled. Sorry for the inconvenience.

Tuesday 8.2.16

"Double Down"

1,000 Meter Row
30 Overhead Squats (135/95)
30 Chest to Bar Pull-Ups
500 Meter Row
15 Overhead Squats (135/95)
15 Chest to Bar Pull-Ups

**Foundations class schedule change**

Due to training holiday, Foundations class will be conducted on 13 Aug 2016.