2/26/15
2/25/2015 KW CrossFit
Strength:
5X5 Overhead squat
- Start at 60% of 1 rm
- Go up in small increments
- Every two minutes
WOD:
10 min AMRAP
3 SN (anyway) (135/95)
6 Box jumps (24/20)
9 wall balls (30/20)
5 min rest
OTM X 8 min, alternating minutes
7 dips
7 strict pull ups (negatives)
no responses
2/25/15
2/24/2015 KW CrossFit
Strength:
5X5 Dead Lift
- Start at 60% of 1 rm
- Go up in small increments
- Every two minutes
WOD:
For time (14 min cap)
10 OHS 135/95
20 Toe to Bar
30 PCL
40 burpee over bar
50 goblet squats (53/35)
Extra Credit:
EMOM X 10, alternating
7 kbs HAP
1 rope climb
and/or
30 Thrusters for time (135/95)
no responses
2/24/15
2/23/2015 KW CrossFit
Strength:
5X5 Front Squat
- Start at 60% of 1 rm
- Go up in small increments
- Every two minutes
WOD:
For Time (10 min cap)
30 DUs
10 DLs (135/95)
30 DUs
10 DLs (165/105)
30 DUs
10 DLs (185/125)
30 DUs
10 DLs (225/155)
5 min rest
EMOM X 10, alternating min
:30 handle carries (71/53) or HAP
20 push ups
no responses
2/23/15
2/22/2015 KW CrossFit
Strength:
5X5 Push Press
- Start at 60% of 1 rm
- Go up in small increments
- Every two minutes
WOD:
For Time (10 min cap)
30 DUs
10 DLs (135/95)
30 DUs
10 DLs (165/105)
30 DUs
10 DLs (185/125)
30 DUs
10 DLs (225/155)
5 min rest
EMOM X 10, alternating min
5 MU or (10 CTB)
5 HSPU
Extra Credit:
EMOM X 10, alternating min
10 KB swings HAP
10 dips
and/or
50 WBs for time (30/20)
no responses
2/20/15
2/19/2015 KW CrossFit
Strength:
10X2 OHS
- Done on the minute
- Start at 50% of 1 rm
- No pause at top and rebound on the bottom
- Go as quickly as you can
WOD:
Nate
20 min AMRAP
2 muscle ups (1 CTB & 1 Dip X 4)
4 HSPU
8 KB swings (71/56)
Mobility
Extra Credit:
3 rounds
Row 750 all out
rest 3 min
and/or
50 WB (30/20) for time
no responses
2/19/15
2/18/2015 KW CrossFit
Strength:
10X2 DL
- Done on the minute
- Start at 50% of 1 rm
- No pause at top and touch and go on the bottom
- Go as quickly as you can
WOD:
For Time (12 min cap)
30 WB (30/20)
then:
30 HSN (115/75)
then:
30 WB
Mobility:
Flexor mobility
Extra Credit:
3 RFT
40’ handstand walk
7 bar mus
and/or
100 box jumps (no step ups) for time
no responses
2/18/15
2/17/2015 KW CrossFit
Strength:
10X2 FSQ
- Done on the minute
- Start at 50% of 1 rm
- No pause at top and rebound on the bottom
- Go as quickly as you can
WOD:
“Jackie”
1000 m row
50 Thrusters (45/35)
30 pull ups
Mobility
shoulder smash
Extra Credit:
5 RFT
10 KB SDHP (88/71)
10 Russian KB swings
10 goblet squats
and/or
5 min AMRAP
5 pull ups
3 CTB pull ups
1 Bar MU
no responses
2/17/15
2/16/2015 KW CrossFit
Strength:
10X2 PP
- Done on the minute
- Start at 50% of 1 rm
- No pause at top and rebound on the bottom
- Go as quickly as you can
WOD:
Partner WOD 12 min AMRAP
P1 takes bar from the rack behind the neck (115/75) and does walking lunge to the wall. Upon reaching wall, he does 10 squats. When finished with squats, P1 drops bar and turns around and cleans bar to front rack and performs walking lunges back to rack.
- P2 is doing max CTB pull ups while P1 is performing work.
- Switch when P1 racks weight.
- Score number of CTB pull ups
Mobility
Calf smash on KB
Thoracic spine mobility
Extra Credit:
3 RFT
21-15-9
DL (225/155)
situps
hspu
and/or
Elizabeth
21-15-9
PCL (135/95)
Dips
no responses
2/16/15
2/15/2015 KW CrossFit
Strength:
10X2 BSQ
- Done on the minute
- Start at 50% of 1 rm
- No pause at top and rebound on the bottom
- Go as quickly as you can
WOD:
For time, 12 min cap
30 FSQ (115/75)
20 burpees over bar
20 FSQ
20 burpees over bar
10 FSQ
20 burpees over bar
Mobility
Thigh smash with bar
Extra Credit:
3 RFT
5 wall walks
15 squats
and/or
3 RFT
30 GHD situps
15 BJ (30/24)
no responses
2/14/15
2/13/2015 KW CrossFit
WOD:
Partner Work Out
20 min AMRAP
One person works while the other person rests
Start from the rig and work your way to the wall
100 Knees to chest
100 push ups
100 box jumps/step ups
100 sit ups
100 wall balls
Strength:
EMOTM, Alternating Minutes X 10
DL 5X7 at 70% of 2 RM
10 CTB pull ups or 30 sec
Extra Credit:
3 rounds for time
30 GHD situps
50 double unders
and/or
EMOTM, alternating minutes X 10
5 mus
5 strict HSPU or 10 kipping HSPU
no responses