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4/30/2014

Strength:

 

Press

Warm Up – 90 sec rest b/t sets

1 X 5 40% of 1 RM

1 X 5 50% of 1 RM

1 X 3 60% of 1 RM

Then:

1 X 5 75% of 1 RM

1 X 3 85% of 1 RM

1 X 1 95% of 1 RM

3 min rest between sets (do NOT go for PR! Hit the 95% and be happy!)

 

WOD:

 

21-15-9

 

Thrusters (135/95)

Box Jumps (24/20)

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4/29/2014

Strength:

 

Overhead Squat

Warm Up – 90 sec rest b/t sets

1 X 5 40% of 1 RM

1 X 5 50% of 1 RM

1 X 3 60% of 1 RM

Then:

1 X 5 75% of 1 RM

1 X 3 85% of 1 RM

1 X 1 95% of 1 RM

3 min rest between sets (do NOT go for PR! Hit the 95% and be happy!)

 

WOD:

 

AMRAP 15 min

5 HSPU

10 PJ (135/95)

15 Hollow rocks

20 KBS Russian (72/55)

25 Plate ground to overhead, full extension overhead (45/25)

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4/28/2014

DL

Warm Up – 90 sec rest b/t sets

1 X 5 40% of 1 RM

1 X 5 50% of 1 RM

1 X 3 60% of 1 RM

Then:

1 X 5 75% of 1 RM

1 X 3 85% of 1 RM

1 X 1 95% of 1 RM

3 min rest between sets (do NOT go for PR! Hit the 95% and be happy!)

 

WOD:

 

10 min to establish SN 1RM

then:

1 min to reduce weight to 70%

9 minutes for max reps SN

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4/27/2014

Strength:

 

Front Squat

Warm Up – 90 sec rest b/t sets

1 X 5 40% of 1 RM

1 X 5 50% of 1 RM

1 X 3 60% of 1 RM

Then:

1 X 5 75% of 1 RM

1 X 3 85% of 1 RM

1 X 1 95% of 1 RM

3 min rest between sets (do NOT go for PR! Hit the 95% and be happy!)

 

WOD: (If too many people, have them start at different movement sets)

 

5 min AMRAP

2 HSPU

4 push ups

6 situps

rest 1 min

5 min AMRAP

2 pull ups

4 T2B

6 ring dips

rest 1 min

5 min AMRAP

5 air squats

10 burpees

15 box jumps (24/20)

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4/25/2014

Strength:

 

Back Squat

 

Warm Up – 90 sec rest b/t sets

1 X 5 40% of 1 RM

1 X 5 50% of 1 RM

1 X 3 60% of 1 RM

Then:

1 X 3 80% of 1 RM

1 X 3 85% of 1 RM

1 X 3 90% of 1 RM

 

WOD:

 

For time

800 m run

then:

10 rounds of

5 pull ups

10 push ups

15 squats

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4/24/2014

Strength:

 

Press

Warm Up – 90 sec rest b/t sets

1 X 5 40% of 1 RM

1 X 5 50% of 1 RM

1 X 3 60% of 1 RM

Then:

1 X 3 80% of 1 RM

1 X 3 85% of 1 RM

1 X 3 90% of 1 RM

 

WOD:

 

For Completion: (Does not have to be done in order)

3 rounds

15 GHD situps

15 GHD extensions (or reverse hypers)

Rope climb or legless rope climb

80’ low butcher press (70 lbs)

10 strict hspu or kipping if no strict or on box if neither

3 muscle ups or 6 CTB

3 TGU on each side (56/35)

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4/23/2014

Strength:

 

Overhead Squat

Warm Up – 90 sec rest b/t sets

1 X 5 40% of 1 RM

1 X 5 50% of 1 RM

1 X 3 60% of 1 RM

Then:

1 X 3 80% of 1 RM

1 X 3 85% of 1 RM

1 X 3 90% of 1 RM

 

WOD:

“Nancy”

5 Rounds for Time

400 m run

15 OHS (95/65)

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4/22/2014

Strength:

 

Dead Lift

Warm Up – 90 sec rest b/t sets

1 X 5 40% of 1 RM

1 X 5 50% of 1 RM

1 X 3 60% of 1 RM

Then:

1 X 3 80% of 1 RM

1 X 3 85% of 1 RM

1 X 3 90% of 1 RM

 

WOD:

 

AMRAP 15 min

10 KB Bench Press (25/35)

7 KB Thrusters

30 DUs

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4/21/2014

Strength:

 

Front Squat

Warm Up – 90 sec rest b/t sets

1 X 5 40% of 1 RM

1 X 5 50% of 1 RM

1 X 3 60% of 1 RM

Then:

1 X 3 80% of 1 RM

1 X 3 85% of 1 RM

1 X 3 90% of 1 RM

 

WOD:

Tabata with 1 min rest between movements

 

Air squat

SDHP (95/65)

PP

FSQ

PJ

Score total reps

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4/20/2014

Strength:

 

Push Press

 

Warm Up – 90 sec rest b/t sets

1 X 5 40% of 1 RM

1 X 5 50% of 1 RM

1 X 3 60% of 1 RM

Then:

1 X 3 80% of 1 RM

1 X 3 85% of 1 RM

1 X 3 90% of 1 RM

 

WOD:

12 min AMRAP

Hang PSN (p1) (115/75)

Hang PSN (p2)

Pause PSN

6 bar-facing burpees

If you fail at any of the PSN, you must start over.

 

Mobility:

Coach’s Choice

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