5/31/14
5/30/2014 KW CrossFit
Strength:
OHS
Do the following with 90 sec rest
5 reps at 40%
5 reps at 50%
3 reps at 60%
Do the following with 3:00 min rest
5 reps at 75%
3 reps at 85%
1 reps at 95%
WOD:
Row 1000 m
30 dips
30 pull ups
30 DLs (225/155)
no responses
5/30/14
5/29/2014 KW CrossFit
Strength:
DL
Do the following with 90 sec rest
5 reps at 40%
5 reps at 50%
3 reps at 60%
Do the following with 3:00 min rest
5 reps at 75%
3 reps at 85%
1 reps at 95%
WOD:
For Time
50 HPCl 185/120
800 m run
no responses
5/29/14
5/28/2014 KW CrossFit
Strength:
FSQ
Do the following with 90 sec rest
5 reps at 40%
5 reps at 50%
3 reps at 60%
Do the following with 3:00 min rest
5 reps at 75%
3 reps at 85%
1 reps at 95%
WOD:
AMRAP 12 min
12 KB thrusters (35/25)
30 DUs (90 singles)
12 jumping lunges
no responses
5/28/14
5/27/2014 KW CrossFit
Strength:
Push Press
Do the following with 90 sec rest
5 reps at 40%
5 reps at 50%
3 reps at 60%
Do the following with 3:00 min rest
5 reps at 75%
3 reps at 85%
1 reps at 95%
WOD:
4 rounds for time
5 Bar MUs (10 ctb pull ups)
10 OHS (115/75)
15 squat cleans
no responses
5/27/14
5/26/2014 KW CrossFit
BSQ
Do the following with 90 sec rest
5 reps at 40%
5 reps at 50%
3 reps at 60%
Do the following with 3:00 min rest
5 reps at 75%
3 reps at 85%
1 reps at 95%
WOD:
Prison Rules
Every :15 sec for 16 intervals of:
3 PSN (75/55)
rest 1 min
3 CL&Js
rest 1 min
3 Thrusters
no responses
5/26/14
5/25/2014 KW CrossFit
Strength:
Press
Do the following with 90 sec rest
5 reps at 40%
5 reps at 50%
3 reps at 60%
Do the following with 3:00 min rest
5 reps at 75%
3 reps at 85%
1 reps at 95%
WOD:
AMRAP 20 min
Partner WOD
P1 Does 10 T2B, P2 follows when finished
P1 Does 10 KB FSQ (53/35), P2 follows when finished
P1 Does KB lunges (rack position) from rig to the wall and back (butt must touch wall), P2 follows when finished
P1 Does rope climb, P2 follows (scale=2 rope ascents from ground to feet)
P2 can’t start work until P1 is finished with the movement
no responses
5/24/14
5/23/2014 KW CrossFit
Strength:
DL
Do the following with 90 sec rest
5 reps at 40%
5 reps at 50%
3 reps at 60%
Do the following with 3:00 min rest
3 reps at 80%
3 reps at 85%
3 reps at 90%
WOD:
Murph
no responses
5/23/14
5/22/2014 KW CrossFit
Strength:
FSQ
Do the following with 90 sec rest
5 reps at 40%
5 reps at 50%
3 reps at 60%
Do the following with 3:00 min rest
3 reps at 80%
3 reps at 85%
3 reps at 90%
WOD:
For Time:
50 DL (135/95)
40 pull ups
30 FSQ
20 dips
10 thrusters
no responses
5/22/14
5/21/2014 KW CrossFit
Strength:
Push Press
Do the following with 90 sec rest
5 reps at 40%
5 reps at 50%
3 reps at 60%
Do the following with 3:00 min rest
3 reps at 80%
3 reps at 85%
3 reps at 90%
WOD:
For Time
5 rounds of
12 WB (20/14) to 10’
8 push ups
20 – 40’ shuttle runs
5 rounds of
12 WB (20/14) to 10’
8 push ups
no responses
5/21/14
5/20/2014 KW CrossFit
Strength:
BSQ
Do the following with 90 sec rest
5 reps at 40%
5 reps at 50%
3 reps at 60%
Do the following with 3:00 min rest
3 reps at 80%
3 reps at 85%
3 reps at 90%
WOD:
5 rounds for time
10 KB CL & P (53/35)
10 slam balls (30/20)
200 m run
no responses