4/1/14
3/31/2014 KW CrossFit
Strength:
SJ 10 Sets of 2 @ HAP
WOD:
3 rounds for time (15 min cap)
Row 500 m
5 MUs (or 10 chest to bar pull ups)
10 handstand push ups (or kneeling KB presses HAP)
no responses
3/31/14
3/30/2014 KW CrossFit
Strength:
BSQ 10 Sets of 2 @ HAP
WOD:
Death by push ups and sit ups
3 min rest
5 min AMRAP
10 pull ups
10 push ups
10 pistols (5 each leg)
Mile warm down
no responses
3/29/14
3/28/2014 KW CrossFit
Strength:
OHS 10 Sets of 2 @ HAP
WOD:
14.4
or
Badger
3 rounds for time of:
30 Squat Cleans, 95/65 lbs
30 Pull-ups
Run, 800 m
For time (done in sequence) vest optional
no responses
3/28/14
3/27/2014 KW CrossFit
Strength:
PP 10 Sets of 2 @ HAP
WOD:
14.4 teaser if doing the open on Saturday
or
Run: 400
PCL: 50 (135/95)
Run: 400
FSQ: 40
Run: 400
PJ: 30
For time
no responses
3/27/14
3/26/2014 KW CrossFit
Strength:
FSQ 10 Sets of 2 @ HAP
WOD:
Run: 800
Then
Box Jump
Pull Up
Push Up
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 for time
no responses
3/26/14
3/25/2014 KW CrossFit
Strength:
DL 10 Sets of 2 @ HAP
WOD:
Burpee/Box Jump: 12
Ring Dip: 10
5 Rounds for time
no responses
3/25/14
3/24/2014 KW CrossFit
Strength:
BP 10 Sets of 2 @ HAP
WOD:
5 CL (95/65)
5 Thrusters
5 PP
3 min AMRAP
1 min rest
5 rounds
no responses
3/24/14
3/23/2014 KW CrossFit
Strength:
BSQ 10 Sets of 2 @ HAP
WOD:
For Time, 20 min cap
Row 1k
30 kneeling KB presses (HAP)
Row 1K
no responses
3/22/14
3/22/2014 KW CrossFit
Strength:
PSN/HPSN/SN
OTM 20 Minutes – work up (HAP) done as a set
WOD:
14.4
or
Pull Up: 100
Push Up: 200
Squat: 300
For time (done in sequence) vest optional
no responses
3/21/14
3/21/2014 KW CrossFit
Strength:
Alternating OTM X 10
10 pullups (any style)
10 dips (strict if you can)
WOD:
14.4 teaser if doing the open on Saturday
or
Row: 1000M
Then
Thruster: 7
Rowing
Push Up: 7
7 Rounds for time
no responses