12/1/14
11/30/2014 KW CrossFit
Strength:
Alternate OTM X 10
PP 5X5 80% of 1 rm
20 Grasshopper
WOD:
Barbell Complex
Using 85% of Jerk 1 rm
20 min AMRAP
1 DL
1 CL
1 FSQ
1 J
no responses
11/29/14
11/28/2014 KW CrossFit
Strength:
Alternate OTM X 10
Press 5X7 70% of 1 rm
:30 sec Double unders or DU practice
WOD:
Partner WOD:
20 min AMRAP
Each partner performs 3 rope climbs (rope ascent) (done 1 at a time)
then accumulate by alternating turns the following:
100 push ups
100 situps
100 weighted walking lunges (hold 53 lb/35 lb kb)
100 wallballs (20/14) (10/9)
no responses
11/28/14
11/27/2014 KW CrossFit
Strength:
Alternate OTM X 10
DL 5X7 70% of 1 rm
:30 sec max push ups
WOD:
From the rack
EMOM X 15 min
Start at 60% of your 1 split jerk and go up in weight after each successful completion of
1 PP
1 PJ
1 Split Jerk
- Do not go up more then 10 lbs at a time, 5 lbs is preferable.
- If you max out before time is up, reduce weight by 20% and finish up.
no responses
11/27/14
11/26/2014 KW CrossFit
Strength
Alternate OTM X 10
OHS 5X7 70% of 1 rm
WOD:
12 min to establish 1 rm HCL
rest 2 min and reduce weight to 70% of 1 rm
8 min AMRAP (Three movements)
1 HCL
2 FSQ
no responses
11/26/14
11/25/2014 KW CrossFit
Wednesday, 11/26/14
Strength:
Alternate OTM X 10
FSQ 5X7 70% of 1 rm
:30 sec KB swings (Russian) (71/53)
WOD:
Tabata with empty bar, 8 intervals
Thrusters
1 min rest
Strict Press
1 min rest
OHS
1 min rest
Push press
Score total reps
no responses
11/24/14
11/24/2014 KW CrossFit
Strength:
Alternate OTM X 10
PP 5X7 70% of 1 rm
:30 hollow rock
WOD:
12 min to establish 1 rm HPSN
rest 2 min and reduce weight to 70% of 1 rm
8 min AMRAP
1 HPSN
2 OHS
no responses
Thanksgiving Week Hours
11/24/2014 KW CrossFit
Thanksgiving Week Hours
We have some changes in our hours this week. Monday, Tuesday and Saturday will have a normal schedule. The changes are below:
Wednesday – 5 am, 6 am, & 11:30 am CF classes. There will be open gym from 4:30-6:30. Matt Wantz will be supervising the box at this time. There will be a WOD posted, but no set time for instruction. Matt is an experienced CrossFit coach and has very good powerlifting background. You don’t have to do the WOD, you can come in and work on skills, oly lifting or anything else you want.
Thursday, Thanksgiving Day – Coach Amanda Feola will have the gym open from 7 am to 9 am. Again, there will be WOD posted, but no set time for instruction. You don’t have to do the WOD, you can come in and work on skills, oly lifting or anything else you want.
Friday – 6 am and 9 am CrossFit class.
no responses
11/24/14
11/23/2014 KW CrossFit
Strength:
Alternate OTM X 10 min
BSQ 5X7 70% of 1 rm
30 sec of negative HSPU (scale: use KB presses)
WOD:
From 3-3-14
AMRAP 12 min
12 burpee box jumps (24/20) Masters 50+ (20/(2) 45lb plates
10 CTB PUs – scale and Masters jumping CTB pull ups
no responses
11/22/14
11/21/2014 KW CrossFit
WsOD:
Haitiwod 14.4
or
5 rounds for time of
20 box jumps (24/20)
15 HPSN (115/75)
10 bar-over-burpees
no responses
Our Special CrossFitters
11/20/2014 KW CrossFit
At KW CrossFit we are proud to say we are a group of ordinary people with outstanding qualities. We believe that most people have the capability of doing CrossFit because of its infinite scalability. This capability goes from your top athlete into your gym to those with special needs. We, at KW, were recently honored to have some “special athletes” visit us from Starfire of Cincinnati. “Starfire is a visionary organization working to build better lives for people with disabilities. The data is clear; people with disabilities grow increasingly lonely and isolated as adults. Working with one person at a time, Starfire connects people to relationships and uncovers a person’s talents and passions – so they can thrive in their communities alongside their neighbors.” (Starfire’s website http://www.starfirecouncil.org/).
Above you see some of those special people who came in, exercised, and had a great time. It was wonderful to see the smiles on their faces as they completed their individual workouts. They were so excited to share their accomplishments and give high fives to each other and to us. Seeing this truly makes you feel blessed about what you have in life but it is even more of a blessing knowing you have made someone’s day or life better in some small way.
no responses