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3/16/2015

Strength:

Pause Squats 5X5

  • warm up @ 50% and 60% of 1 rm
  • Start at 70% of 1 rm
  • Go up in small increments
  • every two minutes

 

WOD:

12 rounds of :60 sec run/ 10 sec rest

  • distance is based on mile pr.
  • running is around 80% of max effort

no responses

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3/15/2015

Strength:

Floor Press 5X5

  • warm up @ 50% and 60% of 1 rm
  • Start at 70% of 1 rm
  • Go up in small increments

 

WOD:

8 min AMRAP

15 Box jump Overs (24/20)

10 STO (115/75)

5 backsquats

 

rest 5 min

 

OTM X 10

8 heavy swings/5 hspu

 

Extra Credit:

 

OTM X 10

3 CTB/5 pushups/1 rope climb

 

and/or

 

OTM X 10

25 m butcher push(180/120)/5 burpees

 

no responses

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3/13/2015

Strength:

FSQ 5X2

  • Do warm up sets of 3 reps at 50, 60, and 70%
  • Start at 80% of 1 rm
  • Go up in small increments
  • Every two minutes

 

WOD:

 

Open 15.3

 

or

 

For Time (15 min cap)

50 cal row

then:

30-20-10

SDLHP (115/75)

STO

no responses

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3/13/2015

Strength:

Push Press 5X2

  • Do warm up sets of 3 reps at 50, 60, and 70%
  • Start at 80% of 1 rm
  • Go up in small increments
  • Every two minutes

 

WOD:

 

Open 15.3

 

or

 

For Time (15 min cap)

50 cal row

then:

30-20-10

SDLHP (115/75)

STO

no responses

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3/11/2015

Strength:

BSQ 5X2

  • Do warm up sets of 3 reps at 50, 60, and 70%
  • Start at 80% of 1 rm
  • Go up in small increments
  • Every two minutes

 

WOD:

Split Jerks OTM X 20

  • have majority of attempts above 80%

no responses

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3/10/2015

Strength:

Strict Press 5X2

  • Do warm up sets of 3 reps at 50, 60, and 70%
  • Start at 80% of 1 rm
  • Go up in small increments
  • Every two minutes

 

WOD:

You have 18 minutes to complete the following:

20 burpee over bars

30 cleans (135/95)

20 burpee over bars

30 cleans (165/115)

20 burpee over bars

30 cleans (195/135)

20 burpee over bars

30 cleans (225/155)

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3/9/2015

Strength:

OHS 5X2

  • Do warm up sets of 3 reps at 50, 60, and 70%
  • Start at 80% of 1 rm
  • Go up in small increments
  • Every two minutes

 

WOD:

3 min AMRAP

5 pull ups

10 push ups

15 air squats

1 minute rest

4 rounds

Score rounds

 

one response

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3/8/2015

Strength:

DL 5X2

  • Do warm up sets of 3 reps at 50, 60, and 70%
  • Start at 80% of 1 rm
  • Go up in small increments
  • Every two minutes

 

WOD:

3 rounds for time (15 min cap)

50 wallballs (20/14) (10’/9’)

30 DUs

10 dips

 

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3/5/2015

WOD:

 

Open Workout 15.2

 

or

 

For Time

Row: 1000

50 Wall Ball: (20/14)

40 Pull Up

30 Burpee (to 6” Target: 30

20 HSPU

10 CL (245/160)

Strength:

BSQ 5X3

  • Do warm up sets of 3 reps at 50 and 60%
  • Start at 70% of 1 rm
  • Go up in small increments
  • Every two minutes

no responses

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3/4/2015

Strength:

Strict Press 5X3

  • Do warm up sets of 3 reps at 50 and 60%
  • Start at 70% of 1 rm
  • Go up in small increments
  • Every two minutes

 

WOD:

 

OTM X 20 Hang Snatch

  • each rep must be perfect before moving up in weight
  • go up in small increments

no responses

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