Workouts

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

Row 500M

3 rounds, increasing weight:

5 Hang Power Cleans

5 Front Squats

5 Push Jerks

5 Knees to Elbows
Pre-WOD Mobility:

Super front rack (2 min each side)

Banded OH distraction (2 min each side)

Weightlifting

Clean and Jerk (3-3-3-3-3)

Metcon

Metcon (AMRAP – Reps)

For 2 cycles:

AMRAP in 5 mins of:

4 Squat Cleans, 185/135 lbs

3 Push Jerks, 185/135 lbs

2 Rope Climbs, 15 ft

Rest 5 mins between each cycle.

For each cycle restart the AMRAP

Post-WOD Recovery

Shoulder rotator smash/floss (2 min each side)

Forearm smash (2 min each side)

CrossFit Kent Island – CrossFit

Warm-up

Running Warm-up (No Measure)

Run 400M

Agility drills

– High Knees

– Butt Kicks

– Toy Soldiers

– Donkey Kicks

– Toes-in run

– Toes-out run

– Heel run
Pre-WOD Mobility:

Seated adductor stretch (3 min hold)

Metcon

Run 2 miles (Time)

1-Mile Run (Time)

Max Effort 1-Mile Run

Post-WOD Recovery

ROMWOD (Short)

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

Run 400M

3 rounds:

10 PVC Passthroughs

10 PVC Overhead Squats

10 Push-ups

10 Sit-ups

10 Stiff legged deadlifts, 45/35 lbs
Pre-WOD mobility:

5 x upward to downward dog (10 sec each position)

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, complete as many rounds as possible in 20 mins of:

15 Kettlebell Swings, 70/53 lbs

15 Burpees

Partners alternate rounds

Post-WOD Recovery

Psoas smash (2 min each side)

Seated hamstring stretch (4 min hold)

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

21-15-9 reps of:

Push-ups

Sit-ups

Arm Haulers
Pre-WOD mobility:

5 x inchworms

T-spine rake/roll (4 min)

Metcon

Metcon (AMRAP – Reps)

Ascending ladder for 12 minutes:

1 Devils Press, 35/20 lbs each hand

2 Box Jumps, 24/20″

3 Wallballs, 20/14 lbs

Next round is 2/4/6, then 3/6/9, etc. Score is total reps completed

Post-WOD Recovery

MBOD (2 min each side)

Suprapatellar smash/floss (2 min each side)

CrossFit Kent Island – CrossFit

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

AMRAP (Team of 3) in 50 minutes

3 Rope Climbs (1 each)

15 Power Cleans (135/95 lbs) (5 each)

19 Alternating Wall Ball Shots (20/14 lbs)

Partners must alternate reps: 1 rope climb per partner, per round; 5 power cleans in a row per partner, per round; wall balls must be done conga-style, one team member after the other (you may catch your teammate’s throw).

This memorial WOD was created as a tribute for the victims of the Christchurch, New Zealand, mosque shootings on Friday, March 15, 2019. 50 people were killed in the attacks; 50 more were injured.

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

Row 250M

25M Bear Crawl

7 Burpee Pull-ups
Pre-WOD Mobility:

Banded OH distraction (2 min each side)

Iron cross (2 min each side)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes:

Run 200M

15 Thrusters, 75/55 lbs

5 Strict Pull-ups

Post-WOD Recovery

Shoulder rotator smash/floss (2 min each side)

Suprapatellar smash/floss (2 min each side)

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

Run 400M

20 Speed Skaters

20 Mountain Climbers (1-ct)

20 Box Step-ups
Pre-WOD mobility:

Glute smash (2 min each side)

Calf stretch (2 min each side)

Weightlifting

Back Rack Lunge (16-16-16-16)

Metcon

Metcon (Time)

4 rounds for time:

Farmer Carry 200M, 53/35 lbs

Run 200M

Run backwards 200M

Post-WOD Recovery

MBOD (2 min each side)

Calf smash (2 min each side)

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

Run 200M

2 minute Plank

Run 200M with sandbag

20 Sandbag Clean & Jerks
Pre-WOD mobility:

Super couch (2 min each side)

Super front rack (2 min each side)

Weightlifting

Clean and Jerk (10-5-3-1-1-1)

Metcon

Brett Shadle (AMRAP – Rounds and Reps)

AMRAP in 13 minutes:

– 3 Clean & Jerks, 90% 1RM

– 28 Flutterkicks (4-ct)

Post-WOD Recovery

Hip flexor smash (2 min each side)

Triceps smash (2 min each side)

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

Run 400M

20 KB Deadlifts

20 Russian KB Swings

25M Banded Lateral Steps
Pre-WOD Mobility:

Trap scrub (2 min each side)

Iron cross (2 min each side)

Weightlifting

Snatch Grip Deadlift (6-6-6-6)

Metcon

Metcon (Time)

2 rounds:

400M Sandbag Carry

100M Bear Crawl

40 Slamballs

Post-WOD Recovery

Glute smash (2 min each side)

FROOD (2 min each side)

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

50 Single Unders

10 Knee-to-Elbow Push-ups

10 Jumping Squats

25 Double-unders (or 10 attempts)

10 Wallballs with 3-sec pause at bottom

5 Box Jumps
Pre-WOD mobility:

Oly wall squat (3 min)

T-spine rake/roll (3 min)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes:

20 Wallballs, 20/14 lbs

20 Box Jumps, 24/20″

20 KB Swings, 53/35 lbs

20 Burpees

Post-WOD Recovery

MBOD (2 min each side)

Lat smash (2 min each side)