Kitsap CrossFit - Forging Elite Fitness in Poulsbo, WA 

Workout of the Day


November 12, 2014 at 9:44 pm

Thursday 11/13/14

WOD:

“Running Isabel”
3 Rounds for time
400m run
10 Snatches (135#/95#)

or

6 Rounds for time
200m run
5 – snatches (135#/95#)

Post time to comments.

Kim hits another powerful lift.

Kim nails another powerful lift.

Constantly Varied Kitchen: Cinnamon-Infused Short Ribs

“Baby, it’s cold outside.”

That means that it is slow cooker season. One of my favorite slow cooked meats is short ribs. So tender, so juicy, so delicious. Check out this recipe from Nick Massie.

Most recent comments
  • 8:45rx (3 rounds)

    Posted by: Austin 1:37 pm on November 13th, 2014
comments Comments (1)    -
November 11, 2014 at 9:34 pm

Wednesday 11/12/14

WOD:

1 1/4 back squats
4-4-4-4-4-4

Then:
Alternating EMOTM x 12
ODD 5 Back squats at 75%
EVEN 10 Toes to bar

Post loads to comments.

Marci warms up for another big day of squatting.

Marci warms up for another big day of squatting.

Coach Burgener Explains 1 1/4 Squats

Most recent comments
  • Worked my way up to 245#. Those we’re harder than I thought they would be!

    Posted by: Wildman 2:37 pm on November 12th, 2014
comments Comments (1)    -
November 10, 2014 at 9:35 pm

Tuesday 11/11/14

**Schedule Note – We will be running our normal schedule today

WOD:

Three Wise Men Tribute

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

Post number of rounds and reps completed for each AMRAP to comments.

To All KCF Veterans: Thank You!

Most recent comments
  • 2+3,2,1+19 rx Thanks to all who have or currently serve. You make this country a better place!

    Posted by: Brandi 3:34 pm on November 12th, 2014
  • 2+5, 1+18, 1+28 Elite, one heck of a WOD. Happy Veterans Day! I feel so honored to work along all my past and present military members. Thank you for your service.

    Posted by: Rickey 8:23 pm on November 11th, 2014
  • 1+8@155#, 2+3@155, 1+18Rx

    Posted by: Nick R 7:40 pm on November 11th, 2014
comments Comments (4)    -
November 9, 2014 at 9:10 pm

Monday 11/10/14

WOD:

Everyday Warrior Battle Series #2
12 Minute AMRAP
RX Men:
30 Double Unders
15 Wall Ball 20lb. to a 10 foot target
10 Deadlift 185 lb.

RX Women:
30 Double Unders
15 Wall Ball 14lb. to a 9 foot target
10 Deadlift 135 lb.

Scaled & Masters:
30 Double Unders or 90 Single Jump Rope
15 Wall Ball 14/10 lb. to a 9 foot target
10 Deadlift 135/95

Post number of rounds completed to comments.

Rickey gets ready to launch into another handstand push-up during last week's max rep attempt.

Rickey gets ready to launch into another handstand push-up during last week’s max rep attempt.

Dynamic Duo II Event Demonstrations

We are getting really fired up, it’s Throwdown Week. It seemed like it was so far away when we started planning it, but now it is upon us. Last year was such a blast, we can’t wait to see what this year’s event brings.

All of the teams will be competing in 4 events for sure. Then, the top 5 teams will face off for a winner takes all final event, that should prove to be quite exciting.

Here’s a sneak peek at 2 of the events that are on tap for the team.

Most recent comments
  • 7+31rx. After a Sunday filled with cookies, ice cream, muffins, and 12 egg omelettes, this was a rough WOD to start the week with.

    Posted by: Mike 7:44 pm on November 10th, 2014
  • 7:45Rx

    Posted by: Rickey 6:31 pm on November 10th, 2014
  • 7+19Rx

    Posted by: Wildman 1:39 pm on November 10th, 2014
comments Comments (5)    -
November 8, 2014 at 9:42 pm

Sunday 11/09/14

WOD:

Rest day

Shela, Christine and Brandy (Team Dean Gullberry) represented KCF at the Girls Gone Rx event at Agate Pass CrossFit.

Shela, Christine and Brandy (Team Dean Gullberry) represented KCF at the Girls Gone Rx event at Agate Pass CrossFit.

The CrossFit Invitational

This afternoon, teams from the USA, Canada, Australia and Europe will compete at the 2014 Reebok CrossFit Invitational in San Jose, CA. This event will be live streamed to CrossFit’s YouTube channel, Games.CrossFit.com, andWatchESPN.com from 4-6 p.m. PT on Sunday, Nov. 9. It will also be aired on ESPN2, 30 minutes after the event concludes.

Check out this promo video (of sorts) that CrossFit Media put together. Warning, it does contain some, not-so-family-friendly language, but it is darn funny.

comments Comments (0)    -
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