8/1/14
7/31/2014 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
3 reps at 80%
3 reps at 85%
3 reps at 90%
WOD:
Partner WOD
3 min
first 1:30 P1 does max FSQ (115/75) while P2 does max DU
switch
rest 1 min
3 min
first 1:30 P1 does max PJ while P2 does max pull ups
switch
rest 1 min
3 min
first 1:30 P1 does max lunge in place while P2 does max hollow rocks
switch
rest 1 min
3 min
first 1:30 P1 does max bench (P2 spots)
switch
no responses
7/31/14
7/30/2014 KW CrossFit
Strength:
Overhead Squat
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:
21-15-9 Complex
8 DL (125/85)
7 PCL
6 GTO
21 CTB pull ups
6 DL
5 PCL
4 GTO
15 CTB pull ups
4 DL
3 PCL
2 GTO
9 CTB pull ups
no responses
7/30/14
7/29/2014 KW CrossFit
Strength:
Dead Lift
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 (15 min cap)
Run 400 m
15 HPSN (115/75)
no responses
7/29/14
7/28/2014 KW CrossFit
Strength:
Front Squat
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%
12 min AMRAP
6 weighted step ups (24/20, 35 kb/25 kb) masters (20, 20 db)
12 hand release push ups
18 double unders
no responses
7/28/14
7/27/2014 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
3 reps at 80%
3 reps at 85%
3 reps at 90%
WOD:
12 min to establish 1 rm CL and J.
One minute to reduce weight to 80% then max perfect CJ and Js (no step forwards, backwards, or pressing out) in 7 min.
Score 1 rm and number of perfect CL and Js.
no responses
7/26/14
7/25/2014 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%
5 reps at 80%
5 reps at 85%
WOD:
12 min to establish 1 rm cluster (full clean into thruster)
take 1 min to reduce weight to 80% of 1 rm
7 min max reps of clusters.
no responses
7/25/14
7/24/2014 KW CrossFit
Strength
Overhead Squat
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%
5 reps at 80%
5 reps at 85%
WOD:
For completion: (does not have to be in order)
100 singles
5 strict muscle ups (CTB+Dip = 1 mu)
10 handstand pushups
100 double unders
50 pistols (scale from box or from kneeling position)
15 weighted chest to bar (with vest)
40’ handstand walks X 2
5 deficit handstand push ups
10 muscle ups
10 bar muscle ups
Max weighted dip
no responses
7/24/14
7/23/2014 KW CrossFit
Strength:
Dead lift
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%
5 reps at 80%
5 reps at 85%
WOD:
12 min AMRAP
5 T2B
10 push ups
15 box jumps/step ups
no responses
7/23/14
7/22/2014 KW CrossFit
Strength:
Front Squat
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%
5 reps at 80%
5 reps at 85%
WOD:
Run 400
21 full cleans (115/75) (Masters 55)
Run 400
15 full cleans (135/95) (Masters 75)
Run 400
9 full cleans (155/115) (Masters 95)
no responses
7/22/14
7/21/2014 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
5 reps at 75%
5 reps at 80%
5 reps at 85%
WOD:
“Bell”
3 rounds for time
21 DL (185/125)
15 pull ups
9 front squats (same weight, from ground)
Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.
no responses