9/1/14
8/31/2014 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
5 reps at 75%
3 reps at 85%
1 reps at 95%
WOD:
For Time
100 DUs
75 fronts squats (75/55/35)
50 situps
25 box over burpees (24/20)
no responses
8/30/14
8/29/2014 KW CrossFit
Strength:
Dead Lifts
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:
Nancy
5 rounds for time
400 m run
15 OHS (95/65)
no responses
8/29/14
8/28/2014 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%
WOD:
Tabata Air squat
Tabata KB bench (53/35/25)
Tabata hollow rocks
no responses
8/28/14
8/27/2014 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:
5 intervals
3 min AMRAP
3 PCLs @ 80% of 1 rm
6 push ups
9 jumping lunges
min rest
no responses
8/27/14
8/26/2014 KW CrossFit
Strength:
Back squats
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 Workout
P1 and P2 hang on bar, P1 does t2b while P1 hangs, when P1 is done, P2 goes while P1 hangs. Must accumulate 50 T2B. If any one drops off bar, both must do 5 burpees
P1 and P2 do partner situps by locking legs. Accumulate 50 situps
P1 and P2 accumulate 50 total thrusters (95/65). Bar can not touch ground or it is a 5 burpee penalty
P1 and P2 run 800. Must come in together for time to stop.
Moblity:
Coach’s choice
no responses
8/26/14
8/25/2014 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
3 reps at 80%
3 reps at 85%
3 reps at 90%
WOD:
For 15 min do:
1st min – 15 KBS (71/58/35)
2nd min – 15 WB (20/14) (10/9)
3rd min – 15 BJ (24/20)
no responses
8/25/14
8/24/2014 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
3 reps at 80%
3 reps at 85%
3 reps at 90%
WOD:
For time
10-9-8-7-6-5-4-3-2-1
Front Squat (135/85/65)
Pull ups
bar-over-burpees
no responses
8/23/14
8/22/2014 KW CrossFit
Strength:
If you hit your percentages in the last cycle, add 10 lbs to your 1 rep max (not your weights) and base your percentages on that theoretical 1 rep max.
Front Squats
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 rep at 85%
WOD:
10-9-8-7-6-5-4-3-2-1
KB thrusters (53/35/25)
pull ups
dips
no responses
8/22/14
8/21/2014 KW CrossFit
Strength:
If you hit your percentages in the last cycle, add 5 lbs to your 1 rep max (not your weights) and base your percentages on that theoretical 1 rep max.
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 rep at 85%
WOD:
For Time: (15 min cap)
75 HPSN (45/35)
50 wallball (20/14) (10/9)
25 slamballs (30/20/15)
no responses
8/21/14
8/20/2014 KW CrossFit
Strength:
If you hit your percentages in the last cycle, add 10 lbs to your 1 rep max (not your weights) and base your percentages on that theoretical 1 rep max.
Back Squats
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 rep at 85%
Wod:
14 min AMRAP
5 HSPU (must use abmat)
10 kb snatches R/L =1 (35/25/15)
200 m run
no responses