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2/25/2015

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)

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2/24/2015

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)

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2/23/2015

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

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2/22/2015

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)

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2/19/2015

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

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2/18/2015

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

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2/17/2015

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

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2/16/2015

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

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2/15/2015

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)

 

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2/13/2015

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

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