10/1/14
9/30/2014 KW CrossFit
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.
no responses
9/30/14
9/29/2014 KW CrossFit
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
no responses
9/29/14
9/28/2014 KW CrossFit
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
no responses
9/26/14
9/25/2014 KW CrossFit
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
no responses
9/25/14
9/24/2014 KW CrossFit
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
no responses
9/24/13
9/23/2014 KW CrossFit
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
no responses
9/23/14
9/22/2014 KW CrossFit
#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
no responses
9/19/14
9/18/2014 KW CrossFit
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
no responses
9/18/14
9/17/2014 KW CrossFit
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
no responses