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5 X 12 FSQ



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

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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.

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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)

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Barbell Complex (#225/#155)



Front Squat


*Should be completed as a set – touch and go for a completed round.

  • 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

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Clock is set for 15 min

Perform the following:

10 rds of

5 pull ups

10 push ups

15 squats


In remaining time:


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

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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.

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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

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5 X 2 RDL

3rd set should match previous 2 RM.

4th and 5th sets should go up in small increments.




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.

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5 X 8 Push Press

3rd set should match previous 8 RM.

4th and 5th sets should go up in small increments.



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 American KBS

10 lateral jumps over bar
Score total reps for all three

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5 X 5 BSQ

3rd set should match previous 5 RM.

4th and 5th sets should go up in small increments.




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 V-Ups

Alternating OTM X 10

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