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1/30/2015

Strength:

EMOTM, Alternating Minutes X 10

BSQ 5X7  @ 70% of 2 RM

Max L-sit hold (use rings, bars, or boxes)

 

WOD:

12 min AMRAP

 

1 rope climb

2 MUs (4 ctb/4 dip)

3 T2B

4 burpees

5 wall walks (chest hits wall)

 

Extra Credit:

 

5 X 5 cleans (touch and go) HAP

 

and/or

 

Tabata 16 intervals

Alternating

Hand stand holds

Hollow rocks

 

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1/29/2015

Strength:

EMOTM, Alternating Minutes X 10

OHS 5X10  at 60% of 2 RM

10 Russian KB swings HAP

 

WOD: 15 min cap

5 rounds for time

10 Thrusters (135/95/85)

10 CTB pull ups

 

Extra Credit:

 

3 rounds for time

30 GHD

20 pistols

 

and/or


5 X 5 Sotz press HAP

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1/28/2015

Strength:

EMOTM, Alternating Minutes X 10

PP 5X3  at 80% of 3 RM

12 Box Jumps (24/20)

 

WOD:

OTM X 20

SN – build up in small increments

Extra Credit:

100 cal air dyne for time

 

and/or


Pull up/Dip Complex

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1/27/2015

Strength:

EMOTM, Alternating Minutes X 10

FSQ 5X5  at 80% of 5 RM

10 WB push press, max height (20/14)

 

WOD: 12 min cap

 

5 rounds for time

6 SDHP (115/75/65)

8 OHS

10 DL

 

Extra Credit:

 

EMOM X 10

10 ball slams (40/30)

 

and/or

 

10 X 2 SN pulls from ground

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1/26/2015

Strength:

EMOTM, Alternating Minutes X 10

DL 5X7 at 70% of 2 RM

10 KB/DB Thrusters (53/35/25)

 

WOD: 15 min Time Cap

50 WB

then:

7 rounds of

5 pull ups

10 push ups

15 squats

then:

50 WB

 

Extra Credit:

EMOM X 10

10 Russian swings (88/71)/5 dips

 

and/or


5X2 Muscle cleans from ground HAP

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1/25/2015

Strength:

EMOTM, Alternating Minutes X 10

Strict Press 5X10 at 60% of 2 RM

KB floor press, :30 sec HAP

 

WOD:

10-9-8-7….1

C & J (135/95/85)

Bar-over-burpees

 

Extra Credit:

EMOM X 10

7 WB (30/20)/ 1 rope climb

 

and/or


5 X 2 Muscle snatches (from floor) HAP

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1/23/2015

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

 

2 K row for time

 

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1/22/2015

Strength:

 

Bench Press 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:

5 rounds of:

3 box jumps (24/20)

6 T2B

9 WB (20/14) (10’/9’)

then:

Run 400 or row 500 m

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1/21/2015

Strength:

 

Front Squat 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:

 

Tabata Style

DUs (scale singles)

PSN (115/75)

Complete double unders first then power snatches. 1 min rest between

 

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1/20/2015

Strength:

 

Dead Lift 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:

 

10 min AMRAP

30 Cleans (95/75)

30 Cleans (155/105)

30 Cleans (185/135)

30 Cleans (225/175)

Cleans can be power, squat, or split.

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