7/1/15
6/30/2015 KW CrossFit
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
6/30/15
6/29/2015 KW CrossFit
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
6/29/15
6/28/2015 KW CrossFit
Strength:
Press 5X5
WOD:
14 min AMRAP
10 FSQ (135/95)
15 bar-over-burpees
20 double unders
no responses
6/27/15
6/26/2015 KW CrossFit
5 rounds for time
12 Sumo deadlift high pull (115, 75)
12 Push Jerk
12 Back squats
no responses
6/26/15
6/25/2015 KW CrossFit
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
6/24/15
6/24/2015 KW CrossFit
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
6/23/15
6/23/2015 KW CrossFit
WOD:
15 min to establish 1 rm CL & J
then:
EMOM X 20
PCL+J+SJ
no responses
6/23/15
6/22/2015 KW CrossFit
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
6/22/15
6/21/2015 KW CrossFit
“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
6/20/15
6/19/2015 KW CrossFit
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