9.1.16
8/31/2016 KW CrossFit
Strength:
5 X 5 SDL
WOD:
10 min AMRAP
200 m run
7 Deadlifts (250/165)
1 rope climb
Rest 5 min
Tabata :20/:10 X 8
Wallballs (30/20)
no responses
8.31.16
8/30/2016 KW CrossFit
Strength:
2 PJ OTM X 10
WOD:
30 Swing (H2H – Hand to hand): (24kg/16kg)
30 Backward Lunge Steps (In place w/KB in goblet position)
30 situps
4 Rounds for time
no responses
8.30.16
8/29/2016 KW CrossFit
Strength:
5 X 10 FSQ
WOD:
Partner Workout
20 min AMRAP
Partner Workout
P1 completes entire workout, then P2 Completes it. Continue rotating until time cap.
3 FSQ (115/75)
6 Push Up
9 Box Jump (24/20)
no responses
8.29.16
8/28/2016 KW CrossFit
Strength:
5 X 3 RDL
WOD:
12 min AMRAP
5 CL (anyway) and Jerk (anyway) (Rx155/105) (Rx+ 185/125) (50+ 135/95)
12 Bar-over-burpees
Rest 5 min
Tabata :20/:10 X 8
Toe-to-bar
Score toes-to-bar
no responses
8.27.16
8/26/2016 KW CrossFit
Partner Workout
P1 works while P2 rests on all movements
10 rounds for Time
Butcher Push (90/70) to other bldg and back
10 calorie Assault bike/Air dyne
Double KB Overhead walk (35/25)
no responses
8.26.16
8/25/2016 KW CrossFit
EMOM X 21
Minutes 1,4,7,10,13,16,19
9 DL (Rx 115/75) (Rx+135/95) (50+ 75/55)
6 PCL
3 shoulder to overhead
Minutes 2,5,8,11,14,17,20
3 pullups (Rx+ 5)
6 push ups (Rx+ 10)
9 airsquats (Rx+ 15)
Minutes 3,6,9,12,15,18,21
2 dips (Rx+ MU+1 dip on rings)
4 Seated double KB/DP strict presses (HAP) (Rx+ HSPU)
8 Russian swings (53/35) (Rx+ 71/53)
no responses
8.25.16
8/24/2016 KW CrossFit
For Time – 20 min cap
Row 1000 m
100 abmat situps
50 PSN (115/75)
no responses
8.24.16
8/23/2016 KW CrossFit
The Five Frans (6-6-15)
21-15-9
Thruster
Jumping pull ups
Level 1: The Five Frans – #45/#35 and jumping pull-ups (5 min + Fran)
Level 2: The Five Frans – #55/#40 and jumping pull-ups (4-5 min Fran)
Level 3: The Five Frans – #65/#45 and jumping pull-ups (3-4 min Fran)
Level 4: The Five Frans – #75/#55 and jumping pull-ups (3min Fran or less)
Level 5: The Five Frans – #85/#60 and jumping pull-ups
3 min
1 min rest
5 rounds
no responses
8.23.16
8/22/2016 KW CrossFit
15 min clock
800 m run for time
In remaining time establish 1 rm hang squat snatch
Reset clock
15 min clock
800 m run for time
In remaining time establish 1 rm hang squat clean
4 scores
Two runs and two lifts
no responses
8.21.16
8/21/2016 KW CrossFit
Nutts
10 Handstand push-ups
15 DL 250/165
25 Box jumps, 30/24
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders (400 singles)
Run 400 meters with a 45/35 plate
Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.
no responses