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1/31/2016

Strength:

EMOTM, Alternating Minutes X 10

Strict Press 5X3 at 80% of 3 RM

KB floor press, :30 sec HAP

 

WOD: from 1/26/15

For Time (18 min cap)

10-9-8-7….1

C & J (135/95)

Bar-over-burpees

 

rest 3 min

3 rounds for completion

20 GHD situps/20 GHD back extensions

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1/29/2016

#1

5 Min AMRAP

1 PCL/1 thruster (135/95)

 

5 min rest

 

#2

10 Min AMRAP

3 dips

6 PCL (135/95)

9 WB (30/20)

 

5 min

 

#3

2000 m row for time

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1/28/2016

WOD

AMRAP 18 min

3 DL (115/75)

6 BJ (24/20)

9 PSN

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1/27/2016

Open WOD 12.1 (from 7/9/14)

7 min of burpees

Use #45 plate to jump on for each burpee

 

Rest 5 min

 

AMRAP

3 Intervals

In 4 min complete:

15 G2OH (135/95)

15 situps

15 pull ups

in remaining time perform max calorie row

3 min rest
Immediately following use 7 min to establish 1 rm ground to overhead

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1/26/2016

 

In 12 min complete AMRAP of

30 FSQ (95/65) (scale 75/55) (50+ 65/45)

10 HSPU

30 FSQ (135/95) (95/65) (75/55)

10 HSPU

30 FSQ (165/105) (115/75) (85/60)

10 HSPU

30 FSQ (185/125) (135/95) (95/65)

10 HSPU

AMRAP FSQ (205/135) (165/105) (105/70)

 

rest 5 min

 

OTM X 10

10 Russian KBS/3 burpees HAP

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1/25/2016

Warm up/Workout (0-12:00)

12 min AMRAP

10 Russian swings

10 ball slams (30/20)

10 ball slam thrusters

120’ shuttle run (run to 20’ and back then to 40’ and back)

 

10 min to put equipment away, get bar and warm up snatch movement (12:00-22:00)

 

OTM X 10 (22:00-32:00)

2 SN grip DL

  • Do touch and gos
  • work up to HAP
  • keep bar close to body

 

two minutes to reduce weight (32:00-34:00)

 

OTM X 10 (34-:00-44:00)

2 SN Pulls

  • Do touch and gos
  • work up to HAP
  • keep bar close to body

 

Reduce weight and then in 12 min establish 1 RM snatch (44:00-56:00)
Clean up (56:00-60:00)

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1/24/2016

WODs:

For Time: 12 min cap

50 Double Unders

25 hang to overhead (115/75)

40 Double unders

20 hang to overhead

30 Double unders

15 hang to overhead

20 Double unders

10 hang to overhead

 

rest 5 min
OTM X 10
Rx+ 12 WB (30/20)
Rx 10 WB (20/14)

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1/22/2016

Strength:

BSQ 5 X 10

 

WOD:

Partner WOD

For Time (10 am time cap)

Partners split up work as needed.

If single, halve the number of reps.

100 thrusters (95/65)

100 knee to chest

100 shoulder to overhead

100 lunges (R/L = 2)

100 HPCL

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1/21/2016

Strength:

Bench Press 5 X 2

 

WOD:

 

AMRAP

In 3 min complete

10 FSQ (135/95)

10 kettlebell wallball shots (35/25)

10 burpee to plate

with remaining time complete max wallballs (20/14) (10’/9’)

3 min rest

Complete 3 intervals

score total reps

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1/20/2016

Strength:

FSQ 5 X 12

 

WOD:

For time (15 min cap)

21-18-15-12-9-6-3

Push press (Rx+ 135/95) (Rx 95/65) (75/55)

Toes to bar

 

rest 5 min

 

AMRAP 2 min

max HSPU

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