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12/31/2014

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

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12/30/2014

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

 

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12/29/2014

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.

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12/28/2014

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

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12/26/2014

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

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12/25/2014

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

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12/24/2014

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

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12/23/2014

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

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12/22/2014

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

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12/21/2014

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)

 

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