5/1/14
4/30/2014 KW CrossFit
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)
no responses
4/30/14
4/29/2014 KW CrossFit
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)
no responses
4/29/14
4/28/2014 KW CrossFit
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
no responses
4/28/14
4/27/2014 KW CrossFit
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)
no responses
4/26/14
4/25/2014 KW CrossFit
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
no responses
4/25/14
4/24/2014 KW CrossFit
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)
no responses
4/24/13
4/23/2014 KW CrossFit
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)
no responses
4/23/14
4/22/2014 KW CrossFit
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
no responses
4/22/14
4/21/2014 KW CrossFit
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
no responses
4/21/14
4/20/2014 KW CrossFit
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
no responses