6/30/14
6/30/2014 KW CrossFit
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
6/30/14
6/29/2014 KW CrossFit
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
6/28/14
6/27/2014 KW CrossFit
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
6/27/14
6/26/2014 KW CrossFit
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
6/26/14
6/25/2014 KW CrossFit
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
6/25/14
6/24/2014 KW CrossFit
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
6/24/14
6/23/2014 KW CrossFit
Strength:
EMOM X 10 alternating minutes
1 X 7 Press @ 70%
10 box jumps
WOD:
Isabel 135/95
30 squat snatches
no responses
6/23/14
6/22/2014 KW CrossFit
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
6/20/14
6/19/2014 KW CrossFit
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
6/19/14
6/18/2014 KW CrossFit
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