12/1/15
11/30/2015 KW CrossFit
Strength:
5X10 Deadlift
WOD:
“Morrison”
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
50-40-30-20 and 10 rep rounds for time of:
- Wall ball shots, 20 pound ball
- Box jump, 24 inch box
- Kettlebell swings, 1.5 pood
no responses
11/30/15
11/29/2015 KW CrossFit
Strength:
5X5 Shoulder Press
WOD: 10 min cap
9-7-5
Bar muscle up (scale 1CTB+1pull up = 1 bar muscle up)
SqCL (75% of max effort squat clean)
rest 5 min
Tabata X 8 intervals, alternating
Hand-stand-hold
Hollow rock
no responses
11/28/15
11/27/2015 KW CrossFit
Strength:
5X8 FSQ
WOD:
21-15-9
HCL & J (185/125)
T2B
Ball slams (30/20)
no responses
11/27/15
11/26/2015 KW CrossFit
Strength:
5X2 Push Press
WOD:
Nancy” from 5-27-15
5 Rounds for time
15 OHS (95/65)
Run 400 m
no responses
11/25/15
11/24/2015 KW CrossFit
Strength:
5 X 3 PJ
WOD:
Tabata :20/:10 X 8
FSQ (95/65)
Score: total reps
rest 5 min
Partner row
Each partner rows 5 rounds of 250 m
Must reset rower on the change
score total time
no responses
11/24/15
11/23/2015 KW CrossFit
Strength:
5X10 Bench Press
WOD:
EMOM X 10
3 SN HAP
- touch and go
rest 5 min
during this time reduce weight to 75% of max 3 rep SN
then:
7 min AMRAP
3 SN
6 bar over burpees
9 Russian KB swings (71/53) (53/35)
no responses
11/23/15
11/22/2015 KW CrossFit
Strength:
5X5 OHS
WOD:
For 5 cycles:
AMRAP in 3 mins of:
5 Pull-ups
10 Push-ups
15 Wall Balls, 20/14 lbs
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
no responses
11/21/15
11/20/2015 KW CrossFit
Strength:
5 X 8 Strict Press
WOD:
Haiti WOD 15.4
or
10 min AMRAP
5 pull ups
10 push ups
15 air squats
rest as needed
Accumulate 300 DUs or work on DUs for 5 min
no responses
11/20/15
11/19/2015 KW CrossFit
Strength:
5X2 FSQ
WOD:
The workout for HaitiWOD 15.4
Event 4 (12 am, November 16th to 6 pm, November 22nd)
Event 4 has a 10:00 minute cap and two scored events. The first event will be for time. The last movement involves performing a one rep maximum.
All Athletes
1000 meter row
in the remaining time, the athlete will perform a one rep max ground-to-overhead
Row
- Movement begins with the rowing handle in the cradle and athletes hands behind their head. The rowing screen may be set up for distance or to just row but no meters should be rowed before the timer starts. When time begins, the athlete may commence rowing. The movement ends when the athlete completes 100o meters. Record Time
Ground to Overhead
- The movement will start with the athlete loading an empty bar to their desired starting weight. The execution of the movement will start with the bar on the ground and end with the bar locked out overhead and shoulders, hips, and knees all in line and under control as efficiently as possible for each rep. This is typically performed as either a Power Snatch, Power Clean and Jerk or Power Clean and Push Press.
- The athlete can take as many attempts as possible and weight can be added or removed as needed.
Scoring – There are two, separate, scoring events in this last workout. You will record your 1000 meter row time and your one rep max ground-to-overhead within the 10 minute time cap. If you redo this workout, you must record both scores again. So, for example, if you redo the workout and get a better time on your row but a lower ground-t0-overhead score, you must submit both of those scores together. You can not pick your best time/score on separate tries.
rest 5 min
During that time reduce your GTO max rep by 50%
then perform:
5 min AMRepAP:
9 DL
6 PCL & J
2 Muscles ups (2 CTB pull ups)
no responses
11/19/15
11/18/2015 KW CrossFit
Strength:
5X12 Push Press
WOD:
OTM X 10 go to HAP
5 CL
rest 5 min
Partner Row
Accumulate max calories in 10 min
Partners split up rowing as needed.
no responses