637-C Redna Terrace, Woodlawn, Ohio 45215
Call Us: +1 513-399-7203 - Mail: info@kw-crossfit.com

"Nothing is impossible, the word itself says "I'm possible!"" Audrey Hepburn.

5/31/2015

Strength:

BSQ 5X5

 

WOD:

15 min AMRAP

Ascending number and run

1 deadlift (275/185)

1 ring dip

50 m run

2 deadlifts

2 ring dips

100 m run

increase by 1 rep and 100 m with the completion of each iteration of movements

no responses

Add Comment

5/29/2015

Strength:

OHS 7X1

90 sec rest of the following

Do five reps at 50% of 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:

For Time: 25 min cap

 

4 rounds

400 m run

20 split snatches (115/75)

  • alternate lead leg on each rep

no responses

Add Comment

5/28/2015

Strength:

 

Dead Lift 7X1

90 sec rest of the following

Do five reps at 50% of 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:

 

Set clock at 20 min

First 15 min establish 1 rm HCL

When time hits 15 min then:

 

5 min AMRAP

50 DU

50 situps

no responses

Add Comment

5/27/2015

Strength:

Push Press 7X1

90 sec rest of the following

Do five reps at 50% of 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:

For Time:

18-15-12-9-6

Pull ups

Box jumps (24/20)

Shoulder to overhead (135/95)

no responses

Add Comment

5/26/2015

BSQ 7X1

90 sec rest of the following

Do five reps at 50% of 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:

“Nancy”

5 Rounds for time

15 OHS (95/65)

Run 400 m

no responses

Add Comment

5/25/2015

We are doing 2 strength movements so we can do all 6 within the week.

Strength:

Strict Press 7X1

90 sec rest of the following

Do five reps at 50% of 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

 

Then:

 

FSQ 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:

7 min AMRAP

Burpee-over-Bar

no responses

Add Comment

5/24/2015

WODS:

“Murph”

Run 1 mile

100 pull ups

200 pushups

300 squats

Run 1 mile

(gymnastics movements can be performed in any count combination)

 

or

 

“The Unknown”

21 Reps of all 21 Movements

Barbell weight 95lbs/65lbs

  1.     Front Squats
  2.     Pull-Ups
  3.     Sumo-Deadlifts
  4.     Push-Ups
  5.     Push Press
  6.     Wall Climbs
  7.     Squat Cleans
  8.     Burpees
  9.     Curtis P’s (PCL, lunge – L, lunge-R, push press = 1 rep)
  10.  Knees-to-Elbows
  11.  Double Unders
  12.  Power Snatch
  13.  Broad Jumps
  14. Wall Ball (20/14)
  15. Box Jumps (30/24)
  16. Row (Calories)
  17. OHS
  18. KBS (53/35)
  19. KBSnatches (53/35)
  20. Taters (53/35)

21. Thrusters

no responses

Add Comment

5/22/2015

WOD(s):

EMOM x 15  work up to heaviest weight for PP/PJ start at 60 % PP weight and work to heaviest weight possible. If miss drop down ten pounds until a successful lift.

 

WOD:

400m Buy in*

10.9.8.7.6.5.4.3.2.1

Shoulder to Overhead @ 155/115

BSQ

no responses

Add Comment

5/21/2015

20 min Amrap

400m Run

6 PCL @ 185/135

9 Pull Ups

no responses

Add Comment

5/20/2015

WOD(s):

20 Min Barbell Complex

3 x each movement Dl/CL/FSQ/JERK @ 135/95

rest 5 Minutes
2 Minutes Max Thrusters @ 135/95

no responses

Add Comment

Next Page »