Kitsap CrossFit - Forging Elite Fitness in Poulsbo, WA 

Workout of the Day


September 9, 2014 at 8:52 pm

Wednesday 09/10/14

WOD:

“Running Isabel”
3 Rounds for time
200m Run with slam ball/med ball (50/20)
10 Snatches (135#/95#)

Post time to comments.

Bret gets his first crack at Fight Gone Bad, championship style.

Bret gets his first crack at Fight Gone Bad, championship style.

Most recent comments
  • 6:19rx

    Posted by: X 7:12 pm on September 11th, 2014
  • 5:51Rx, Super fun WOD!

    Posted by: Rickey 6:39 pm on September 10th, 2014
comments Comments (2)    -
September 9, 2014 at 6:37 am

Tuesday 09/09/14

WOD:

Echo Race
2 Person Team WOD
For time with a 5 minute cap:
40 Hang squat cleans (95#/65#)
40 Toes to bar
20 Box jump overs (24″)
40 Ground to overhead (95#/65#)

1:00 rest after the 5:00 cap

For time with a 5 minute cap:
40 Hang squat cleans (95#/65#)
40 Toes to bar
20 Box jump overs (24″)
40 Ground to overhead (95#/65#)

Post times or reps completed for each race to comments.

New KCFer, Jaci, get her first taste of a holiday WOD.

New KCFer, Jaci, get her first taste of a holiday WOD.

Got Squat Problems? How’s Your Ankle Mobility?

Lots of folks struggle with good position in the bottom of the squat. Often the first thing they do is start blaming mobility of their hips. While tight hips can certainly limit squat performance, often the fault comes from much lower. Check out this video to see if maybe it’s your ankles that are causing your problem. If you fail the test, then check out the 2nd video to find some possible fixes.

Most recent comments
  • Came up a little short today but Shannon looked like she was going to do all the ground to overhead unbroken. I wasn’t about to stop her. Thanks to all who helped me get that clean PR up also. If at first you don’t succeed, do what Dan was telling you to do in first place.

    Posted by: Levi 8:45 pm on September 9th, 2014
  • Partnered up with Rickey for this fast and furious WOD. Came up 9 reps short on the first go round, but only because we slipped up and did 40 box jump overs instead of 20. 2nd round we got redemption though and finished in 4:59. Strong work tonight brotha!!

    Posted by: Mike 7:08 pm on September 9th, 2014
  • Thanks for stepping in and being my partner today Tex!

    Posted by: Lindsey B. 6:56 pm on September 9th, 2014
comments Comments (3)    -
September 7, 2014 at 9:23 pm

Monday 09/08/14

WOD:

‘Human Test’
max reps unbroken wall balls (20#/14#)

Then

Alternating EMOTM x 20
Odd minutes – 5 front squats (from the ground) AHAP
Even minutes – 3-5 muscle ups

Post reps and loads to comments.

Repping through some Championship sumo deadlift high pulls.

Repping through some Championship sumo deadlift high pulls.

Most recent comments
  • Only 35 wall balls tonight. Tried to front squat the first 2 rounds but the hip was still not having it. Switched to power cleans @125# and was able to string a few sets of 4 MU. That went downhill fast. Fun class tonight!

    Posted by: Brandi 7:39 pm on September 8th, 2014
  • First set at 195, second set at 205, went to 215 for the last 5 sets. Started with 5 MU’s on the first set and quickly went to 3′s. Got 61 wall balls. That was hard. That is all.

    Posted by: Dan H. 7:37 pm on September 8th, 2014
  • 101 wall balls with an AMAZING 5pm class there to fight me through. On the WOD I stuck with 215# for the front squats all the way through, and the muscle ups went to crap half way with me finishing with 2′s.

    Posted by: Rickey 6:31 pm on September 8th, 2014
comments Comments (6)    -
September 6, 2014 at 8:26 pm

Sunday 09/07/14

WOD:

Rest day

The Family WOD at the 5th Anniversary Party was apparently a good one.

The Family WOD at the 5th Anniversary Party was apparently a good one.

Insane Bike Tricks: Tim Knoll

comments Comments (0)    -
September 5, 2014 at 8:29 pm

Saturday 09/06/14

WOD:

1 Round for time
30 Toes to bar
20 Dumbbell thrusters (50#/35#)
800m Run
20 Dumbbell thrusters (50#/35#)
30 Toes to bar

Post time to comments.

Jay and Iliana put a new spin on the Wheelbarrow Race.

Jay and Iliana put a new spin on the Wheelbarrow Race.

CropFit: Is Satire The Greatest Form of Flattery?

comments Comments (0)    -
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