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9/30/2015

Strength:

5 X 12 BSQ

 

WOD:

10 min AMRAP

30 H2H KB swings (53/35)

15 wallballs (20/14)

15 ball slams (30/20)

 

rest 4 min

 

tabata :20/:10 for 16 intervals, alternating

HS holds

hollow rocks

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9/29/2015

Strength:

5 X 3 Push Jerk

 

WOD:

8 minutes to work up to 70% of PCL 1 rm

Then:

Every :30 for 10 min do 1 PCL at 70%+

Immediately go outside to complete all out 400 m run starting at utility pole in front of double doors.

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9/28/2015

 

Strength:

5 X 10 Bench Press

 

WOD:

Clock starts and complete the following

0-6 min

30 KB PCL&J alternate hands (R+L = 2) (Rx+ 71/53) (Rx 53/35)Seuss

6-12 min

3rds

30 DUs (90 singles)

strict pull ups (15 Rx+) (10 Rx)

12-20 min

3rds

30 cal row

3 rope climbs (Rx+ legless)

 

  • Score total time to complete the 3 intervals
  • You can start with any interval, just note that the third interval has a longer time period.

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9/27/2015

Strength:

5 X 5 OHS

 

For Time (10 min cap)

5 SqCL & J (80% of max SqCL & J or no higher then 225/155)

10 burpee-over-bar

4 SqCL & J

10 burpee-over-bar

3 SqCL & J

10 burpee-over-bar

2 SqCL & J

10 burpee-over-bar

1 SqCL & J

10 burpee-over-bar

 

rest 3 min

 

In 10 min accumulate

50 strict toes-to-bar (40 negative knee-to-chest)

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9/25/2015

Strength:

5 X 8 Deadlift

 

WOD:

 

For Time (20 min cap)

 

Partner Workout

Divide work in any fashion you want unless specified differently

Run 400 m (can not start work until both members are in the box)

60 slamballs

60 wallballs

60 KB SDHP

60 box jumps

Run 400

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9/24/2015

Strength:

5 X 2 Press

 

WOD:

 

18 min AMRAP

Run 400 m

1 DL/1 HPCL/1 J (135/95)

Run 400 m

2 DL/2 HPCL/2 J

Run 400

3 DL/3 HPCL/3 J

Run 400 m

  • increase rep by 1 for each movement on subsequent rounds
  • You must complete the reps for a movement before moving on to the next movement.

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9/23/2015

Strength:

5 X 12 FSQ

 

WOD:

For Time 10 min cap

21-15-9

Box Jumps (Rx+ 30/24)(Rx 24/20)

KBS (American) (Rx+ 71/53) (Rx 53/35)

Wallballs (Rx+ 30/20) (Rx 20/14) (10’/9’)

 

5 min rest

 

OTM X 6 alternating min

5 MUs

10 HSPUs

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9/22/2015

Strength:

5 X 3 Push Press

 

WOD:

OTM X 20

Pause PSN + HPSN

  • start at light weight
  • build up to HAP
  • If max is reached, reduce weight to 80% of max and do remaining sets.

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9/21/2015

Strength:

5X10 BSQ

 

WOD:

For Time

60 wall balls

10 front rack lunge-in-place (135/95) (R/L = 2)

50 double unders

10 front rack lunge-in-place

40 push ups

10 front rack lunge-in-place

30 pull ups

10 front rack lunge-in-place

20 toes to bar

10 front rack lunge-in-place

10 bar over burpees

10 front rack lunge-in-place

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9/20/2015

Strength:

5X5 Push Jerk

 

WODs:

 

For time (12 min cap)

10 wall walks

then:

10 Thrusters (135/95) (115/75) (95/65)

20 CL and Jerks

10 Thrusters

 

rest 5 min

 

5 min AMRAP

1 KBSN + 1 OHS HAP

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