1/1/15 – Happy New Year!
12/31/2014 KW CrossFit
Strength:
BSQ 5 X 3
warm up using 60, 70, and 80% of 3 rm
Set 1 is 92-94% of 3 rm
Set 2 is 95-97% of 3 rm
Set 3 is 100% of 3 rm
Set 4 is 101% of 3 rm
Set 5 is 102% of 3 rm
Use set 1&2 to determine how 3-5 go. If you feel good then go for it. If not, stay in that 90% range
WOD:
Tabata
PSN (75/45)
FSQ
Strict press
Thruster
Min rest between
no responses
12/31/14 – New Years Eve
12/30/2014 KW CrossFit
Strength:
Push Press 5 X 3
warm up using 60, 70, and 80% of 3 rm
Set 1 is 92-94% of 3 rm
Set 2 is 95-97% of 3 rm
Set 3 is 100% of 3 rm
Set 4 is 101% of 3 rm
Set 5 is 102% of 3 rm
Use set 1&2 to determine how 3-5 go. If you feel good then go for it. If not, stay in that 90% range
WOD: 12 min CAP
Row 500 m
6 rounds
5 T2B
5 HRPU
5 DLs (185/135)
Row 1000 M
no responses
12/30/14
12/29/2014 KW CrossFit
Strength:
OHS 5 X 3
warm up using 60, 70, and 80% of 3 rm
Set 1 is 92-94% of 3 rm
Set 2 is 95-97% of 3 rm
Set 3 is 100% of 3 rm
Set 4 is 101% of 3 rm
Set 5 is 102% of 3 rm
WOD:
10 min AMRAP
10 KB HCL (R/L=1) (53/35)
10 KB Thrusters (R/L =2)
10 Russian twists with KB (R/L = 1)
rest 5 min
Max Wall balls in 2 min (30/20)
- Attempt stops when you drop the wall ball to the floor.
- You are allowed to rest so it is not max unbroken reps
- You can rest with ball in hands or pinned against chest and wall.
no responses
12/29/14
12/28/2014 KW CrossFit
Strength:
DL 5 X 3
warm up using 60, 70, and 80% of 3 rm
Set 1 is 92-94% of 3 rm
Set 2 is 95-97% of 3 rm
Set 3 is 100% of 3 rm
Set 4 is 101% of 3 rm
Set 5 is 102% of 3 rm
WOD:
Open Workout 11.3
Complete as many rounds and reps as possible in 5 minutes of:
Squat clean and Jerk (165lb / 110)
This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted.
Rest 5 min
2000 m row for time
no responses
12/27/14
12/26/2014 KW CrossFit
Strength:
Bench Press 5 X 5
warm up using 60, 70, and 80% of 5 rm
Set 1 is 92-94% of 5 rm
Set 2 is 95-97% of 5 rm
Set 3 is 100% of 5 rm
Set 4 is 101% of 5 rm
Set 5 is 102% of 5 rm
WOD:
Death by Wall Balls (20/14 – 10’/9’)
Start with one wall ball when the clock starts increase by 1 rep with each passing minute until athlete can no longer finish the reps for that particular minute.
Score is the minute where they last completed all their reps.
5 min rest
DU practice
no responses
12/26/14
12/25/2014 KW CrossFit
Strength:
BSQ 5 X 5
warm up using 60, 70, and 80% of 5 rm
Set 1 is 92-94% of 5 rm
Set 2 is 95-97% of 5 rm
Set 3 is 100% of 5 rm
Set 4 is 101% of 5 rm
Set 5 is 102% of 5 rm
WOD:
3 Rounds for Time
25 box jumps
25 weighted jumping split lunges (45 lb plate/35 lb plate)
25 shoulder to overhead (115/75)
rest 5 min
Max Russian swings (71/53) in 2 min
- attempts stops when KB hits floor
no responses
12/25/14 – Merry Christmas
12/24/2014 KW CrossFit
Strength:
Push Press 5 X 5
warm up using 60, 70, and 80% of 5 rm
Set 1 is 92-94% of 5 rm
Set 2 is 95-97% of 5 rm
Set 3 is 100% of 5 rm
Set 4 is 101% of 5 rm
Set 5 is 102% of 5 rm
WOD:
For time, 15 min cap
Row 1000 m
7 rounds of
5 pull ups
10 push ups
15 air squats
Row 1000 m
no responses
12/24/14
12/23/2014 KW CrossFit
Strength:
OHS 5 X 5
warm up using 60, 70, and 80% of 5 rm
Set 1 is 92-94% of 5 rm
Set 2 is 95-97% of 5 rm
Set 3 is 100% of 5 rm
Set 4 is 101% of 5 rm
Set 5 is 102% of 5 rm
WOD:
12 Days of Christmas
1 Rope Climb
200 Singles
3 Strip pull ups
4 HSPU
5 Knee to Chest
60 lateral jumps
7 Front squats
8 hand release push ups
9 Russian Swings
10 Kettle bell snatch
11 Ring Dips
12 Clusters
no responses
12/23/14
12/22/2014 KW CrossFit
Strength:
DL 5 X 5
warm up using 60, 70, and 80% of 5 rm
Set 1 is 92-94% of 5 rm
Set 2 is 95-97% of 5 rm
Set 3 is 100% of 5 rm
Set 4 is 101% of 5 rm
Set 5 is 102% of 5 rm
WOD:
12 min AMRAP
3 PSN
3 C2B pull ups
6 PSN
6 C2B pull ups
9 PSN
9 C2B pull ups
….. increase by 3s until time is up
5 min rest
Max thrusters in 2 min (95/65)
- attempt ends when bar hits the ground
no responses
12/22/14
12/21/2014 KW CrossFit
Strength:
Front Squat 5 X 5
warm up using 60, 70, and 80% of 5 rm
Set 1 is 92-94% of 5 rm
Set 2 is 95-97% of 5 rm
Set 3 is 100% of 5 rm
Set 4 is 101% of 5 rm
Set 5 is 102% of 5 rm
WOD:
For time, 20 min cap
2 rounds
50 air squats
40 push ups
30 sit ups
20 sit ups
10 muscle ups (2 ctb/1 dip)
no responses