9.30.16
9/29/2016 KW CrossFit
Strength:
5 X 12 PJ
WOD:
“Helen” from 7.2.16
For time (12 min cap)
3 rounds
400m run
21 KBS 53/35
12 pull ups
Rest 5 min from your “Helen” finish
50 ball slams for time (30/20)
no responses
9.29.16
9/28/2016 KW CrossFit
Strength:
5 X 2 FSQ
WOD:
“Karen” from (8/18/15)
150 Wall balls (20/14)
Rest 5 min
10 rounds for time
10 Russian KBS (71/53)
100 m sprint
no responses
9.28.16
9/27/2016 KW CrossFit
Strength:
5 X 8 RDL
WOD:
Isabel (SqSN) (10 min cap)
Rest 5 min
4 rounds for time (5 min after the end of Isabel)
Row 250 m
10 burpee-over-rower
no responses
9.27.16
9/26/2016 KW CrossFit
Strength:
5 X 5 Push Press
WOD:
“Grace” from 7/13/16 (10 min cap)
30 PCL and J (135/95)
Rest 5 min
400 m farmers carry (71/53) from 3/23/15
no responses
9.26.16
9/25/2016 KW CrossFit
Strength:
2 BSQ OTM X 10
Should be 90-92% of 2RM
WOD:
“Jackie” (From 10.15.15) (10 min cap)
1000 m row
50 Thrusters
30 pull ups
rest 5 min
HS walk or Wall Walk + shoulder touches OTM X 5
no responses
9.24.16
9/23/2016 KW CrossFit
WOD:
“Annie” (From 11/5/15)
DUs
Sit ups
Rest 10 min
T2B: 10
HSPU: 10
Alternating OTM 10 Minutes
Mobilize your shoulders
no responses
9.23.16
9/22/2016 KW CrossFit
WOD:
4 Rounds for time (18 min cap)
10 PSN
15 CTB Pull ups
20 Pistols (R/L = 2)
Rest 7 min
10 min AMRAP
Partner Workout
P1 completes all the movements then P2 Completes them
10 Wallball (20/14) (Rx+ 30/20)
10 KBSN (can be hand to hand) (35/25) (Rx+ 53/35)
10 lunge in place with KB in goblet position
no responses
9.22.16
9/21/2016 KW CrossFit
WOD:
4 Rounds for Time (20 min cap)
60 Double unders (120 singles)
40 Thrusters (45/35)
20 V-ups
Rest 10 min
800 m run for time
no responses
9.21.16
9/20/2016 KW CrossFit
“Gwen”
Clean & Jerk 15-12- and 9 reps (15 min cap)
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Rest as needed
For Time
Row 250 m
10 American Swings (71/53)
10 burpees
10 American Swings (71/53)
10 burpees
10 American Swings (71/53)
Row 250 m
rest 12 min
repeat
no responses