9/1/15
8/31/2015 KW CrossFit
Strength:
5X10 Dead Lift
WOD:
“Isabell” (10 min cap)
30 squat snatches, yes squat snatches, for time
Rx (135/95) (115/75)
rest 3 min
EMOM X 7
5 strict pull ups (scale to kipping or regular pull ups)
5 dips (RX+ perform MU and do dips)
no responses
8/31/15
8/30/2015 KW CrossFit
Strength:
5X5 Press
WOD:
14 min AMRAP
15 wallballs (20/14/14) (10’/9’/9’)
10 T2B (Knee to chest)
5 Shoulder to overhead (135/95)(115/75)(95/65)
no responses
8/29/15
8/28/2015 KW CrossFit
Strength:
5 X 8 FSQ
WOD:
Tabata :20 work/:10 rest
30 intervals
SDHP (115/75)
Russian twists (35/25)
BSQ
KB snatch
rest
no responses
8/28/15
8/27/2015 KW CrossFit
Strength:
5 X 2 Push Press
WOD:
5 Bar Muscle-ups (scale 1 pull up/1 dip= 1 bar MU)
50 Double Unders
4 Bar Muscle-ups
40 Double Unders
3 Bar Muscle-ups
30 Double Unders
2 Bar Muscle-ups
20 Double Unders
1 Bar Muscle-up
10 Double Unders
no responses
8/27/15
8/26/2015 KW CrossFit
Strength:
5 X 12 BSQ
WOD:
EMOM X 10
10 KB swings (Russian) HAP
5 ring dips
3 min rest
EMOM X 10
10 Wall balls HAP
no responses
8/26/15
8/25/2015 KW CrossFit
Strength:
5 X 3 PJ
WOD:
15 min to complete 5 attempts of squat cleans
- record heaviest lift.
then:
Immediately after 15 min, class will go to butcher push and perform a
Butcher High Push max distance. Each person goes 3X (180/120)
no responses
8/25/15
8/24/2015 KW CrossFit
Strength:
5 X 10 Bench Press
WOD:
OTM until complete
On the minute, perform 5 burpees and a max set of ground to overhead (115/75). Keeping this pace till you complete 100 total ground to overhead.
no responses
8/24/15
8/23/2015 KW CrossFit
Strength:
5 X 5 OHS
WOD:
“Hope”
Three rounds of:
- Burpees
- 75 pound Power snatch
- Box jump, 24″ box
- 75 pound Thruster
- Chest to bar Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
no responses
8/22/15
8/21/2015 KW CrossFit
WOD:
7 RFT (20 min cap)
200 m run
5 HPSN (RX+ 155/105) (RX 135/95) (115/75)
OHS
no responses
8/21/15
8/20/2015 KW CrossFit
Running Clock – Partner WOD
Each partner alternates
AMRAP – 7 min
2 rope climbs (Rx+ 1 normal/1 legless)
Scale – rope ascents
rest 3 min
AMRAP – 8 min
3 PSN (135/95)
scale: 60% of snatch
rest 4 min
AMRAP – 9 min
10 ball slams
5 hollow rocks
rest 5 min
AMRAP 4 min
5 PJ – same weight
no responses