1/1/16 Happy New Year
12/31/2015 KW CrossFit
Strength:
OHS 7X1
90 sec rest of the following
Do five reps at 50% of previous 1 rm
Do three reps at 60%
then: 2 min rest in between
1 @ 65%
1 @ 75%
1 @ 85%
1 @ 95%
1 @ 102-105%…new 1 rm
1 @ 105-107%
1 @ 107-110%
If you stop at 95% or higher, drop weight down to 80% and do remaining reps
WOD:
“Ogar”
AMRAP 14 of:
- Snatch, 3 reps (135/95)
- Muscle-Up, 1 rep (1 CTB/1 Dip
- Wallball Shots, 12 reps (20/14)
rest 3 min
Every :30 sec for 8 intervals
7 CL & J (95/65)
no responses
12/31/15
12/30/2015 KW CrossFit
Strength
DL 7X1
90 sec rest of the following
Do five reps at 50% of previous 1 rm
Do three reps at 60%
then: 2 min rest in between
1 @ 65%
1 @ 75%
1 @ 85%
1 @ 95%
1 @ 102-105%…new 1 rm
1 @ 105-107%
1 @ 107-110%
If you stop at 95% or higher, drop weight down to 80% and do remaining reps
WOD:
“Cindy XXX”
Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
no responses
12/30/15
12/29/2015 KW CrossFit
Back Squat 7X1
90 sec rest of the following
Do five reps at 50% of previous 1 rm
Do three reps at 60%
then: 2 min rest in between
1 @ 65%
1 @ 75%
1 @ 85%
1 @ 95%
1 @ 102-105%…new 1 rm
1 @ 105-107%
1 @ 107-110%
If you stop at 95% or higher, drop weight down to 80% and do remaining reps
WOD
Immediately when finished with BSQ, clock is set for 24 minutes
10 min to establish 1 RM thruster
2 min to reduce weight to WOD below:
12 min AMRAP
15 HPCL (95/65) (75/55)
10 burpees to plate
5 thrusters
no responses
12/29/15
12/28/2015 KW CrossFit
Strength:
Strict Press 7X1
90 sec rest of the following
Do five reps at 50% of previous 1 rm
Do three reps at 60%
then: 2 min rest in between
1 @ 65%
1 @ 75%
1 @ 85%
1 @ 95%
1 @ 102-105%…new 1 rm
1 @ 105-107%
1 @ 107-110%
If you stop at 95% or higher, drop weight down to 80% and do remaining reps
WOD:
2 RFT (20 min cap)
1000 m row
50 thrusters (65/45)
30 Chest-to-bar pullups
no responses
12/28/16
12/27/2015 KW CrossFit
Strength:
Front Squat 7X1
90 sec rest of the following
Do five reps at 50% of previous 1 rm
Do three reps at 60%
then: 2 min rest in between
1 @ 65%
1 @ 75%
1 @ 85%
1 @ 95%
1 @ 102-105%…new 1 rm
1 @ 105-107%
1 @ 107-110%
If you stop at 95% or higher, drop weight down to 80% and do remaining reps
WOD:
10 min to establish 1 RM PP
then:
1 min to reduce weight to 1RM PP
then:
8 min AMRAP
3 PP
6 hand release push ups
9 wallballs
no responses
12/26/15
12/25/2015 KW CrossFit
20 min continuous clock
5 min AMRAP
Alternating KB SN with OHS (53/35)
5 min to establish max hang power snatch
5 min AMRAP
Max cluster buster (115/75)
5 min to establish max hang power clean and jerk
Rest 5 min
For time (10 min cap)
100 T2B
no responses
12/24/15
12/23/2015 KW CrossFit
14.3 from 3/5/14
Complete as many reps as possible in 8 minutes of:
135/95 lb. deadlifts, 10 reps
15 box jumps, 24/20-inch
185/135 lb. deadlifts, 15 reps
15 box jumps, 24/20-inch
225/155 lb. deadlifts, 20 reps
15 box jumps, 24/20-inch
275/185 lb. deadlifts, 25 reps
15 box jumps, 24/20-inch
315/205 lb. deadlifts, 30 reps
15 box jumps, 24/20-inch
365/225 lb. deadlifts, 35 reps
15 box jumps, 24/20-inch
rest 5 min
OTM X 10
3 Thruster (95/65)
3 FSQ
3 OHS
no responses
12/13/15
12/22/2015 KW CrossFit
Wednesday, 12/23/15
12 Days of Christmas (must be done with 12 days of Christmas on repeat the whole time)
1 SDHP (Rx+ 115/75) (Rx 75/55)
2 Thrusters
3 Push Press
4 Power Cleans
5 Golden Power Snatches
6 American KBS (Rx + 71/53) (Rx 53/35)
7 (Rx+ CTB pull ups) (Rx pull ups)
8 Toe to bar
9 (Rx+ burpee box jumps) (Rx Box jumps) 24/20
10 double unders
11 Burpees
12 Overhead walking lunges with plate (45/25)
mobility, mobility, mobility
no responses
12/22/15
12/21/2015 KW CrossFit
20 min AMRAP (from 5/6/15)
You want to reach 30 rounds if possible. If prescribed weight is too much then reduce to weight that will allow you to reach 30 rounds with a lot of effort.
DL (185/125) (135/95)
CL
FSQ
J
rest 5 min
Tabata :20/:10
Max pull ups
no responses