Workouts

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

Run 200M

3 rounds of Cindy

Run 200M

5 HSPU

10 Pull-ups

15 Box Jumps

Run 200M

3 rounds of 5 Cleans, 5 Thrusters, 5 Snatches
Pre-WOD mobility:

Super front rack (2 min each side)

Couch stretch (2 min each side)

Metcon

So Long, Sam (Time)

For time:

17 HSPU

19 Cleans, 115/85 lbs

Run 200M

17 Box Jumps, 30/24″

19 Snatches, 115/85 lbs

Run 200M

17 Pull-ups

19 Thrusters, 115/85 lbs

Run 200M

1 Bar Muscle-up

Post-WOD Recovery

Triceps smash (barbell) (2 min each side)

Blue angel (2 min each side)

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

50M Walking Lunges

20 Alternating KB Presses

25M Lunges with KBs overhead
Pre-WOD mobility:

Banded oly wall squat (2 min hold)

5 x banded (waist) sots press (pvc)

10 x banded (waist and arms) overhead squat

Weightlifting

Overhead Squat (3-3-3-3-3)

Post-WOD Recovery

First rib/trap smash (barbell) (2 min each side)

Suprapatellar smash/flosss (2 min each side)

CrossFit Kent Island – CrossFit

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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

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Gymnastics

Ring L-sits

4 rounds of 20 second L-Sit on Rings, 40 second rest

Post-WOD Recovery

Short ROMWOD

OR

Calf smash (3 min each side)

Side hip smash (3 min each side)

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

5 Ring Push-ups

5 V-ups

1 Wall Walk
Pre-WOD mobility:

Upward to downward dog (3 x 30 sec)

Trap scrub (2 min each side)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes:

21 GHD Sit-ups (or weighted sit-ups)

14 DB Push Jerks (alternating arms)

Post-WOD Recovery

Psoas smash (slam ball) (2 min each side)

Lat smash (2 min each side)

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

25M Bear Crawl

20 Slamballs

25M Bear Crawl

10 Pull-ups or Ring Rows
Pre-WOD Mobility:

Banded OH distraction (2 min each side)

Suprapatellar smash/floss (2 min each side)

Metcon

Complex Fran (Time)

For time:


7 bar muscle-ups


7 chest-to-bar pull-ups


7 chin-over-bar pull-ups


21 thrusters, 95/65 lbs


5 bar muscle-ups


5 chest-to-bar pull-ups


5 chin-over-bar pull-ups


15 thrusters
, 95/65 lbs

3 bar muscle-ups


3 chest-to-bar pull-ups


3 chin-over-bar pull-ups


9 thrusters, 95/65 lbs

Post-WOD Recovery

Lat smash (2 min each side)

T-spine smash (2 min each side)

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

Pre-WOD Mobility:

Super couch (2 min each side)

Banded OH distraction (2 min each side)

Metcon

Hildy (Time)

For Time:

100-calorie row

75 thrusters, 45-lb. barbell

50 pull-ups

75 wall-ball shots, 20-lb. ball

100-calorie row

If you’ve got a 20-lb. vest or body armor, wear it.
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.
To learn more about Hildy click here

Post-WOD Recovery

Quad smash (barbell) (2 min each side)

Lat smash (barbell) (2 min each side)

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

Fun Run!!
Pre-WOD Mobility:

T-spine smash (rake/roll) (2 min)

Classic calf stretch (2 min each side)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 40 mins:

Row 1000M

Run 800M

50 Burpees

25 cal Bike

Post-WOD Recovery

Calf smash (barbell) (2 min each side)

Knee flex/gap (2 min each side)

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

Burgener warmup with 25 DU’s (or 50 singles) in between drills
Pre-WOD Mobility:

Shoulder rotator smash/floss (2 min each side)

Suprapatellar smash/floss (2 min each side)

Weightlifting

Squat Snatch (15 minutes to ramp up to heavy 1-rep)

Metcon

Metcon (Time)

5 Squat Snatches 135/95

50 Double Unders

4 Squat Snatches 145/100

40 Double Unders

3 Squat Snatches 155/105

30 Double Unders

2 Squat Snatches 165/110

20 Double Unders

Post-WOD Recovery

Side hip smash (2 min each side)

T-spine smash (rake/roll) (4 min)

CrossFit Kent Island – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds of 10 of each movement, identifying a scaling option that allows you to complete 10 consecutive reps
Pre-WOD mobility:

Banded OH distraction (2 min each side)

Iron cross (2 min each side)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Post-WOD Recovery

Suprapatellar smash/floss (2 min each side)

Lat smash (2 min each side)

CrossFit Kent Island – CrossFit

Warm-up

Warm-up (No Measure)

Row 500M

50M Bear Crawl with straight legs
Pre-WOD Mobility:

Hamstring smash (lax ball/box) (2 min each side)

Couch stretch (2 min each side)

Weightlifting

Metcon (Weight)

Deadlift 5-4-3-2-1-2-3-4-5

Score is total weight lifted across all sets. If you fail a set you may retry it once, but then must move on to the next set. A failed set does not count toward your total.

Post-WOD Recovery

Side hip smash (2 min each side)

Low back smash (2 min each side)