10/31/15
10/30/2015 KW CrossFit
Strength:
PJ 5 X 8
WOD:
Haiti WOD 15.1
or
3 rounds of
21 cal row
15 dips
9 HSPU
6 PCL (185/125)
no responses
10/30/15
10/29/2015 KW CrossFit
Strength:
Bench Press 5 X 2
WOD:
Hait WOD 15.1
Event 1 is a 10:00 min workout where the athlete will attempt to complete the triplet in before the allotted time cap. The movements, descriptions, and scoring are below.
Athlete (18-39)
50 Wall ball shots (30/20) to (10’/9’) target
50 Double Unders
50 Pull ups
Open Division (18-39) and (16-17) (40-49)
50 wall ball shots (20/14) to (10’/9’) target
50 double unders (scale -150 singles)
50 pull ups (scale – jumping pull ups)
50-59
50 wall ball shots (14/10) and (10’/9’) target
150 singles
50 jumping pull ups
60+ and 14-15
50 wall ball shots (14/10) and (9’/8’) target
150 singles
50 jumping pull ups
rest 5 min
Partner rope climb
In 10 min partners will accumulate:
(30 Rx+/20 Rx) rope climbs (scale rope ascents)
no responses
10/29/15
10/28/2015 KW CrossFit
Strength:
OHS 5 X 12
WOD:
OTM X 10
Pause SN + SN
Rest 3 min
Amanda
9-7-5
Muscle ups (scale CTB pull up/dip)
SN (135/95)
no responses
10/28/15
10/27/2015 KW CrossFit
Strength:
DL 5 X 3
WOD:
4 min AMRAP (from 10/29/14)
5 PP (75/55/45)
7 burpees
9 FSQ
1 min rest
4 rounds
no responses
10/27/15
10/26/2015 KW CrossFit
Strength:
Press 5 X 10
WOD:
WOD 2007 (20 min cap) From 10/28/14
Row 1000 m
then:
5 rounds of:
25 pull ups
7 shoulder to overhead (135/85)
no responses
10/26/15
10/25/2015 KW CrossFit
Strength:
FSQ 5 X 5
WOD:
For Time, 10 min cap
70% Grace
30 CL and J for time (@70% of heaviest clean and jerk)
no responses
10/24/15
10/23/2015 KW CrossFit
For Time (15 min cap)
1,2,3,4,5……15
Row cal (reset rower each time)
Wall balls (20/14)
Rest 5 min
Farmers carry 400 m for time
no responses
10/23/15
10/22/2015 KW CrossFit
5 X 2 BSQ
AMRAP (17 min)
10 SDHP (115/75)
20 shoulder to overhead
200 m run
no responses
10/22/15
10/21/2015 KW CrossFit
100 jumping pull ups
80 FSQ (45/35)
60 sit-ups
40 reverse lunges
20 burpee over bar
Rest 5 min
work :30 rest :30 5 rds
Max toe to bar
no responses
10/21/15
10/20/2015 KW CrossFit
Max reps (12 min cap)
12 snatches (anyway)
25 double unders (35 RX+)
Increasing weight for snatches
RX+ (75/55,95/65,115/75,135/95,155/105,175/115,…)
Rx (75/45, 85/50, 95/60,105/70, 115/75, 125/80,….)
rest 5 min
work :30 rest :30 5 rds
Max Russian KBS HAP
no responses