4/1/15 – April Fools
3/31/2015 KW CrossFit
Strength:
Strict Press
90 sec rest doing:
1 X 5 @ 40% of 1 rm
1 X 5 @ 50% of 1 rm
1 X 3 @ 60% of 1 rm
then two minutes rest doing:
1 X 5 @ 65% of 1 rm
1 X 5 @ 75% of 1 rm
1 X 5 @ 85% of 1 rm
WOD:
AMRAP
:45 work/:15 rest
Power SN (115/75)
push up
BSQ
T2B
Bent over row
5 rounds
no responses
3/31/15
3/30/2015 KW CrossFit
Strength:
BSQ
90 sec rest doing:
1 X 5 @ 40% of 1 rm
1 X 5 @ 50% of 1 rm
1 X 3 @ 60% of 1 rm
then two minutes rest doing:
1 X 5 @ 65% of 1 rm
1 X 5 @ 75% of 1 rm
1 X 5 @ 85% of 1 rm
WOD:
12 min AMRAP
10 KB thrusters (35/25)
40’ high carry walking lunge
10 KB shoulder to overhead
40’ high carry walking lunge
no responses
3/30/15
3/29/2015 KW CrossFit
Strength:
Deadlift
90 sec rest doing:
1 X 5 @ 40% of 1 rm
1 X 5 @ 50% of 1 rm
1 X 3 @ 60% of 1 rm
then two minutes rest doing:
1 X 5 @ 65% of 1 rm
1 X 5 @ 75% of 1 rm
1 X 5 @ 85% of 1 rm
WOD:
8 min AMRAP
3 pull ups
3 front squats (135/95)
6 pull ups
3 fsq
9 pull ups
3 fsq
12 pull ups
6 fsq
15 pull ups
6 fsq
18 pull ups
6 fsq
21 pull ups
9 fsq
24 pull ups
9 fsq
27 pull ups
9 fsq
no responses
3/25/15
3/24/2015 KW CrossFit
WOD: 18 min cap
5 rounds for time:
400 m run
30 Russian swings (71/53)
20 DUs
10 goblet squats
no responses
3/24/15
3/23/2015 KW CrossFit
WODs
20 min to establish 1 rm CL & J (squat clean)
2 min to reduce weight to 70%
7 min AMRAP of CL & J
no responses
3/23/15
3/22/2015 KW CrossFit
WODs: for time (18 min cap)
50 cal row
40 box over burpees
30 thrusters (135/95)
20 pistols
10 STO
rest 5 min
400 m farmers carry (71/53) for time
no responses
3/21/15
3/20/2015 KW CrossFit
Strength:
Deficit DL 5 X 5
stand on 45 lb plate
go up in moderate increments
every 2 min
WOD:
Open 15.4
or
Alternate Workout
no responses
3/20/15
3/19/2015 KW CrossFit
Strength:
5 X 2 Panda Pull Cleans from the floor
- every 2 min
- start 50% of 1 rm clean
- go up in moderate increments
WOD:
Open 15.4
or
25 min cap
100 pistols (scale one-legged squats to box)
100 presses (45#, 35# bars)
100 situps
100 pullups (negatives or ring rows or combination of both)
Extra Credit:
10 min AMRAP
400 m run
max pull ups (go run once you drop from the bar)
and/or
For time
10 rounds
100 m run/:30 rest
no responses
3/19/15
3/18/2015 KW CrossFit
Strength:
Pause FSQ 5 X 5
- warm up @ 50% and 60% of 1 rm
- Start at 70% of 1 rm
- Go up in small increments
- every two minutes
WOD:
Partner WOD (20 min AMRAP)
Partner A rows 500M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat.
Partner A rows 500 M Partner B does AMRAP front squats from floor until A returns. Switch and repeat.
Partner A rows 500 M Partner B does AMRAP Double Unders Switch and repeat.
Partner A rows 500 M Partner B does AMRAP Burpees Switch and repeat.
If above is completed in less than 20 minutes, start over and continue until 20 minute cap.
no responses
3/18/15
3/17/2015 KW CrossFit
Strength:
Snatch Balance 7X1
warm up with appropriate weight
go up on manageable increments
90 sec between sets
WOD:
EMOM X 20
Squat Snatch
Extra Credit:
3 rounds for time
3 pullups
3 T2B
3 CTB
3 T2B
3 Bar Muscle ups
and/or
For completion
3 rounds
50 situps
15 ring push ups
no responses