10/1/15
9/30/2015 KW CrossFit
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
no responses
9/30/15
9/29/2015 KW CrossFit
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.
no responses
9/29/15
9/28/2015 KW CrossFit
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.
no responses
9/28/15
9/27/2015 KW CrossFit
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)
no responses
9/26/15
9/25/2015 KW CrossFit
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
no responses
9/25/15
9/24/2015 KW CrossFit
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.
no responses
9/24/15
9/23/2015 KW CrossFit
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
no responses
9/23/15
9/22/2015 KW CrossFit
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.
no responses
9/22/15
9/21/2015 KW CrossFit
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
no responses
9/21/15
9/20/2015 KW CrossFit
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
no responses