WOD 181231

Happy New Year! - 2018 in Review

What a year it’s been at Kingfield! We have seen a lot of excitement, evolution and achievement. Looking back at the year, we could not be more proud as coaches of what you have accomplished. We are hopeful to provide the same opportunities (and more!) in the new year.

If we look back, our eventful year really picked up steam end of February with the 2018 CrossFit Games Open. We recall DB hang clean + jerks, clean PRs, the always devastating thruster/pull-up combo (Fran anyone?) and our best community turn out for the Open we’ve ever seen. While we know 2019 brings some changes to the CrossFit Games season, we still look forward to attacking the Open in late February, early March one more time (before taking it on again in October…).

As the Open wrapped up, Kingfield Barbell set the tone for the year winning best male and female team at the Minnesota State Championships. They’ll look to repeat at the end of March 2019.

The end of May brought our largest Memorial Day Murph to date. We thank you all for coming out to pay tribute to those heroic men and women who have fallen while defending our freedoms and our country.

Our summer was capped by a tear of events including the first Kingfield Strongman Competition, having a Kingfield team in the Ragnar Relays for the third year in a row and the Kingfield Classic. It was a busy three weekends in a row but we loved watching our community take on different challenges outside of the gym.

The beginning of September brought a seven team, 21 athlete contingent qualifying for and heading to St. Cloud, MN, for the 2018 Granite Games competition.

While CrossFit events wound down, weightlifting really picked up as we sent a large group to Rochester for the MN Open meet in October and again saw Andrea Storlie represent the barbell club at the American Open in December.

We wrapped up the year with a new event: the Kingfield Holiday Partner Competition. Partnering with Jerks for Jewels, we were able to raise over $2,000 for the non-profit that promotes education, awareness and treatment for prostate and testicular cancer. We were thrilled with the response from our community and plan to continue in this spirit of giving back in 2019.

It was one hell of a year and we can’t wait to see what we’ll be talking about another year from now!


Monday 181231

Strength - Hang snatch x 2

A) From 0:00-5:00, athletes will perform multiple reps of the following with an empty bar or light weight:

2 hang snatch pulls + 2 Hang half snatches

B) From 5:00-20:00, athletes will build to and practice:

2 Hang snatches at an RPE of 6-7

Metcon - Athletes may choose between the following rep schemes:

OPTION 1: 21 - 15 - 9 HSPUs

OPTION 2: 12 - 9 - 6 HSPUs

OPTION 3 - Pick one number and stick with it for all three rounds to work on consist HSPU

Between sets, complete 100ft. DB/KB Farmer's carry @ moderate

10 minute cap

*Athletes should choose an option where they would be able to complete the required reps in 3 sets or less.

Athletes should ask their coach about which progression of the push-up they should use to further their skill and maintain intensity.