1/31/15
1/30/2015 KW CrossFit
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
no responses
1/30/15
1/29/2015 KW CrossFit
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
no responses
1/29/15
1/28/2015 KW CrossFit
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
no responses
1/28/15
1/27/2015 KW CrossFit
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
no responses
1/27/15
1/26/2015 KW CrossFit
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
no responses
1/26/15
1/25/2015 KW CrossFit
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
no responses
1/24/15
1/23/2015 KW CrossFit
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
no responses
1/23/15
1/22/2015 KW CrossFit
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
no responses
1/22/15
1/21/2015 KW CrossFit
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
no responses
1/21/15
1/20/2015 KW CrossFit
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.
no responses