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9/30/2014

Strength:

Pause BSQ, 5X5

Use 80% of your BSQ as your theoretical pause BSQ 1 RM

First set should be 60% of the theoretical 1 rm.

Build from there and go HAP

Rest 3 min between sets

 

WOD:

Open Workout 11.6

Thruster, 3 reps (100/65)

3 Chest to bar Pull-ups

Thruster, 6 reps

6 Chest to bar Pull-ups

Thruster, 9 reps

9 Chest to bar Pull-ups

Thruster, 12 reps

12 Chest to bar Pull-ups

Thruster, 15 reps

15 Chest to bar Pull-ups

Thruster, 18 reps

18 Chest to bar Pull-ups

Thruster, 21 reps

21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

 

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9/29/2014

Strength:

Behind neck press (clean grip), 5X5

Use your strict press as your theoretical 1 RM

First set should be 60% of the theoretical 1 rm.

Build from there and go HAP

Rest 3 min between sets

 

WOD:

Open workout 11.1 and 14.1

 

10 min AMRAP

15 PSN (75/55)

30 Double Unders/90 Singles

 

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9/28/2014

Strength:

Sumo Dead Lift

5X5 go to HAP

Use 80% of 1 rm conventional DL as your theoretical 1 rm

Start first set at 60% and shoot for 75-80 for your last set.

Rest 3 minutes between sets

 

WOD:

20 min AMRAP

3 DL (115/75)

3 CL

3 FSQ

3 Jerks

Run 200 m

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9/25/2014

WOD#1

EMOM alternating minutes X 12 min

even – 3 CTB pullups, 3 push ups, rope climb

odd – 10 ball slams HAP

WOD#2

Tabata L-sits (use rings or bars)

WOD#3

Partner 400 m relay for time

P1 runs 400 while P2 rests, switch X 3

 

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9/24/2014

WOD:

#1

15 min to establish 1 rm PJ

rest 1 min, reduce weight to 70% of 1 rm

5 min max reps of PJ

 

rest 5 min

 

#2

Partner Row

For total time

Each partner rows 500 m X 3

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9/23/2014

WOD:

AMRAP 3 min

3 push ups

6 wall balls (20/14) (10/9)

rest 1 min

AMRAP 3 min

3 pullups

6 toe to bar

rest 1 min

AMRAP 3 min

3 dips

6 situps

1 min rest

repeat

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9/22/2014

#1

15 min to establish 1 rm SN

rest 1 min, reduce weight to 70% of 1 rm

5 min max reps of SN

 

Rest 5 min

 

#2

10 X 100 m, rest :30 sec

record total time

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9/21/2014

WOD: 1

CL & J

WOD: 2

Running for time

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9/18/2014

Strength:

OHS 7X1

90 sec rest of the following

Do five reps at 50% or previous 1 rm

Do three reps at 60%

then: 2 min rest in between

1 @ 65%

1 @ 75%

1 @ 85%

1 @ 95%

1 @ 102-105%…new 1 rm

1 @ 105-107%

1 @ 107-110%

If you stop at 95% or higher, drop weight down to 80% and do remaining reps

 

WOD:

 

For Completion

30 GHD situps

30 GHD extensions

10 muscle ups/muscle up progressions

30 ball slams HAP

30 cal air dyne

100 double unders/300 singles

30 HSPUs

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9/17/2014

Strength:

FSQ 7X1

90 sec rest of the following

Do five reps at 50% or previous 1 rm

Do three reps at 60%

then: 2 min rest in between

1 @ 65%

1 @ 75%

1 @ 85%

1 @ 95%

1 @ 102-105%…new 1 rm

1 @ 105-107%

1 @ 107-110%

If you stop at 95% or higher, drop weight down to 80% and do remaining reps

 

WOD:

EMOM X 15 min

Start at 60% of your 1 rm SN and go up in weight after each  successful completion of

 

1 HPSN

1 HSN

1 SN

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