8.1.16
7/31/2016 KW CrossFit
Strength:
5 X 12 FSQ
WOD:
12 min AMRAP
100 singles (Rx+ DUs)
10 FSQ (185/120) from rack
Rest 5 min
For completion:
3 rds
Max handstand hold
Rest as needed
no responses
7.30.16
7/29/2016 KW CrossFit
Desforges
Five rounds for time of:
- 12 Deadlifts, 225/150
- 20 Pull-ups
- 12 Clean & Jerk, 135/95
- 20 Knees to elbows
U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.
no responses
7.29.16
7/28/2016 KW CrossFit
Do the following in Fight Gone Bad style where you spend 1 minute at each station and rotate among movements. Movements can be done in any order, so athletes can “team” up on the movements.
Row (calories)
Ball slams (30/20)
Box jumps and step downs or jump downs (no step ups)
KB wall ball shots (35/26)
1 min rest
5 rounds
Rest 5 min
OTM X 10 Russian swings (HAP)
no responses
7.28.16
7/27/2016 KW CrossFit
Barbell Complex (#225/#155)
Deadlift
Clean
Front Squat
Jerk*
*Should be completed as a set – touch and go for a completed round.
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AMRAP 20 Minutes
Loading Range:
Target rounds range: If/Then
Choose a starting load range with the goal of getting over 30 rounds. If you get less then 15 rounds scale down one level the next time. If you get over 35 rounds – scale up the next time you do it. Ideal work should be between 30 and 34 rounds. You should struggle to get target rounds done at your loading. If you a pacing and relatively unstressed, consider why you are doing what you are doing and whether that is real or not. If you are scared if you are going to hit your target loading, then you are probably right.
Rest 5 min
Reverse tabata L-sit hold :10/:20 X 8
no responses
7.27.16
7/26/2016 KW CrossFit
Clock is set for 15 min
Perform the following:
10 rds of
5 pull ups
10 push ups
15 squats
In remaining time:
AMRAP
Wall balls (Rx+ 30/20) (20/14)
Score time and wall balls separately.
Rest 5 min
For completion, in any order
30 GHD situps
3 rounds of
25 m butcher high push sprint (90/70)
25 m butcher low push sprint
no responses
7.26.16
7/25/2016 KW CrossFit
“Abbate”
For time:
- Run 1 mile
- 21 Clean & Jerk 155/105#
- Run 800m
- 21 Clean & Jerk 155/105#
- Run 1 Mile
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
no responses
7.25.16
7/24/2016 KW CrossFit
With 20 min running clock, complete the following:
For time
3 Rounds for time:
10 OHS (135/95)
10 T2B
In remaining time establish 1 rm HSqSN
Rest 3 min
6 rounds for completion
Wall walk into shoulder touch, hands to plate shoulder touch X 5
no responses
7.23.16
7/22/2016 KW CrossFit
Strength:
5 X 2 RDL
3rd set should match previous 2 RM.
4th and 5th sets should go up in small increments.
WOD:
“Coe”
10 rounds for time (20 min cap)
10 Thrusters (95/65)
10 ring push ups
Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.
no responses
7.22.16
7/21/2016 KW CrossFit
Strength:
5 X 8 Push Press
3rd set should match previous 8 RM.
4th and 5th sets should go up in small increments.
WOD:
Can start on any one, especially if equipment is limiting
5 min AMRAP #1
10 BSQ (95/65)
10 alternating KB PCL (53/35) (does not have to touch ground)
10 push up
2 min rest
5 min AMRAP #2
10 shoulder-to-overhead
10 OHS with KB (must do 5 each side)
10 Ball slams (30/20)
2 min rest
5 min AMRAP #3
10 SDHP
10 American KBS
10 lateral jumps over bar
Score total reps for all three
no responses
7.21.16
7/20/2016 KW CrossFit
Strength:
5 X 5 BSQ
3rd set should match previous 5 RM.
4th and 5th sets should go up in small increments.
WOD:
EVENT 2 – ADIÓS AMIGOS
Masters 40-44, Masters 45-49 and Teenagers 16-17
12-9-6 reps for time of:
Snatches (135-155-185 / 95-105-125 lb.)
Muscle-ups (scale 1CTB/1Dip = 1 MU)
Masters 50-54
12-9-6 reps for time of:
Snatches (135-145-155 / 95-100-105 lb.)
Muscle-ups (scale 1CTB/1Dip = 1 MU)
10 min time cap
Rest 5 min
10 HSPU
10 V-Ups
Alternating OTM X 10
no responses