637-C Redna Terrace, Woodlawn, Ohio 45215
Call Us: +1 513-399-7203 - Mail: info@kw-crossfit.com

"Nothing is impossible, the word itself says "I'm possible!"" Audrey Hepburn.

6/30/2014

Strength:

Warm up:

1X5 BSQ @ 50%

rest 90 sec

1X3 BSQ @ 60%

rest 90 sec

1X3 BSQ @ 70%

 

Then:

EMOM X 10 alternating minutes

1 X 5 BSQ @ 80% of 1 rm

3-4 wall walks

 

WOD:

Run 800 m

then:

5 rounds of

10 box jumps (30/24)

30 DUs (90 singles)

no responses

Add Comment

6/29/2014

Strength:

Warm up:

1X5 Press @ 50%

rest 90 sec

1X3 Press @ 60%

rest 90 sec

1X3 Press @ 70%

 

Then:

EMOM X 10 alternating minutes

1 X 5 Press @ 80% of 1 rm

10 hollow rocks

 

WOD:

3 rounds for time

15 DL (165/115)

15 BSQ from ground

then:

400 m sprint

no responses

Add Comment

6/27/2014

Strength: PP

Warm up:

1X5 PP @ 50%

rest 90 sec

1X3 PP @ 60%

rest 90 sec

Then:

EMOM X 10 alternating minutes

1 X 7 PP @ 70% of 1 rm

15 butterfly situps

 

WOD:

14 min AMRAP

 

5 burpee/pull ups (Masters – burpee/jumping pullups)

10 plate push ups (hands and feet on a 45 lb plate) (Masters – hand release push ups)

15 goblet squats (35/25 lb kb) (Masters – 20 lb DB)

no responses

Add Comment

6/26/2014

Strength: FSQ

Warm up:

1X5 FSQ @ 50%

rest 90 sec

1X3 FSQ @ 60%

rest 90 sec

Then:

EMOM X 10 alternating minutes

1 X 7 FSQ @ 70% of 1 rm

10 Russian KBS HAP

 

WOD:

3 rounds for time

8 split-snatches (115/75) Power snatches into a split stance. Feet must come together for rep to count

7 bar muscle ups (scale 7 CTB pull ups)

Run 400 m

no responses

Add Comment

6/25/2014

Strength:

EMOM X 10 alternating minutes

1 X 7 DL @ 70% of 1 rm

6-10 T2B

 

WOD:

For time, 20 min cap

run 400 with med ball (20/14)

20 wb

run 400 with med ball

40 wb

run 400 with med ball

60 wb

no responses

Add Comment

6/24/2014

Strength:

EMOM X 10 alternating minutes

1 X 7 BSQ @ 70% of 1 rm

6-10 HSPU

 

WOD:

12 min AMRAP

3 FSQ (115/75)

3 bar-facing burpees

6 FSQ

6 bar-facing burpees

9 FSQ

9 bar-facing burpees

no responses

Add Comment

6/23/2014

Strength:

EMOM X 10 alternating minutes

1 X 7 Press @ 70%

10 box jumps

 

WOD:

Isabel 135/95

30 squat snatches

no responses

Add Comment

6/22/2014

Strength:

EMOM X 10 alternating minutes

1 X 7 OHS @ 70%

Max time plate carries (45/25) one plate in each hand (max 30 sec)

 

WOD:

Mini Eva

5 rounds for time (20 min cap)

300 m run

10 kbs American (71/53)

10 pull ups

no responses

Add Comment

6/19/2014

WOD #1

12 min AMRAP

3 PSN (135/95) (115/75)

6 ball slams

9 ring dips

 

5 min rest

 

WOD #2

Tabata

PCL (135/95) (115/75)

rest 1 min

Tabata

burpees

no responses

Add Comment

6/18/2014

WOD #1

10 min AMRAP

5 Bench Press (70% of 1 rm) (Make sure there is a spotter)

10 squats

20 DUs

 

WOD #2

10 intervals

:30 walking with plate overhead (45/25) (35/15 for 50+)

:30 sec rest

no responses

Add Comment

Next Page »