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.

6/30/2015

Strength:

OHS 5 X 3

 

WOD:

EMOM X 20

Hang SN grip panda pull + Hang SN

  • start at light weight
  • go up in small increments
  • go to 80% if you reach your maximum weight before time is up

no responses

Add Comment

6/29/2015

15 min cap

Redna Hill Run for Time (1.3 miles)

 

then in remaining time:

 

AMRAP

Ground-To-Overhead (115/75)

CF Lite:

Warm Up: 400m run every 100m 5 burpees

 

WOD(s):Heartbreak Hill

Partner WOD

1 partner sets off on 1.3 mile run up heartbreak hill

Partner two works to complete an amrap of

50 Singles

20 Burpees

20 Mountain Climbers

20 Sit Ups

Once both partners get back they will Row a 2k alternating every 500m.

 

Score will be Amount of reps completed and overall time

no responses

Add Comment

6/28/2015

Strength:

Press 5X5

 

WOD:

14 min AMRAP

10 FSQ (135/95)

15 bar-over-burpees

20 double unders

no responses

Add Comment

6/26/2015

5 rounds for time

 

12 Sumo deadlift high pull (115, 75)

12 Push Jerk

12 Back squats

no responses

Add Comment

6/25/2015

Partner WOD

Run 400
100 Russian KettleBell swings
100 air squats
100 ball slams
100 sit-ups
100 push ups
Run 400 m

 

no responses

Add Comment

6/24/2015

EMOM X 24

0-7 min 10 box jump with squat on top

8-15 min 50 m run + 5 burpee

16-24 8 toe-to bar

no responses

Add Comment

6/23/2015

WOD:

15 min to establish 1 rm CL & J

 

then:

 

EMOM X 20

PCL+J+SJ

no responses

Add Comment

6/22/2015

For time (20 minute cap)

 

Run 400 m buy in:

then complete:

5 rounds of

30 WB (20/14) (10/9)

run*

 

  • If you do 30 WB unbroken, run 100 m
  • If you do more than 20 WB but less than 30 unbroken, run 300 m
  • If you do more than 10 WB but less than 20 unbroken, run 400 m
  • You complete all 30 WB before running

no responses

Add Comment

6/21/2015

“Bradshaw”

Named after US Army 1st Lieutenant Brian Bradshaw.

Was killed in 2009 in Afghanistan from an improvised explosive device

10 rounds for time of:
3 Handstand push-ups
6 Deadlift, 225/155

12 Pull-ups
24 Double-unders

no responses

Add Comment

6/19/2015

Strength:

PP 5×7

 

WOD:

4 rounds for time

20 PCL (115/75)

10 ring dips

  • 5 burpee penalty every time the bar is dropped in PCLs (does not include when athlete reaches 20)

CF Lite:

Warm Up: Pizza Box Game for 4 min. once time is up, everyone jogs togethor an 800m

 

WOD:  40 Min AMRAP

1500m Row Buy IN*

400m – First 200 Run/ Second 200m Walking Lunge

25 Burpees

25 Sumo DLHP w/ KB ( 53/35)

25 American Swings

no responses

Add Comment

Next Page »