637-C Redna Terrace, Woodlawn, Ohio 45215
Call Us: +1 513-399-7203 - Mail: info@kw-crossfit.com

"Nothing is impossible, the word itself says "I'm possible!"" Audrey Hepburn.

11/30/2014

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

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11/28/2014

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)

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11/27/2014

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.

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11/26/2014

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

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11/25/2014

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

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11/24/2014

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

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11/24/2014

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.

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11/23/2014

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

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11/21/2014

WsOD:

Haitiwod 14.4

or

5 rounds for time of

20 box jumps (24/20)

15 HPSN (115/75)

10 bar-over-burpees

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11/20/2014

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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.

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