637-C Redna Terrace, Woodlawn, Ohio 45215
Call Us: +1 513-399-7203 - Mail: info@kw-crossfit.com

"Nothing is impossible, the word itself says "I'm possible!"" Audrey Hepburn.

10/31/2016

Strength:

BSQ

1*8 65%
1*6 75%
1*4 85%
1*4 90%

FSQ

1*5 70%
1*4 80%
1*3 85%
1*3 90%

WOD:

10 RFT (15 min cap)

7 SDLHP (95/65)

7 FSQ

7 PJ

no responses

Add Comment

10/30/2016

Strength:

5 X 3 Push Press from 6.8.16

WOD:

3 min AMRAP

3 PSN

6 T2B

9 air squats

1 min rest

5 rounds

no responses

Add Comment

10/28/2016

Strength:

5 X 12 Deadlift from 6.2.16

WOD:

Partner Workout

20 min AMRAP

P1 works while P2 rests

Switch as needed

100 wall balls

80 Russian swings (53/35)

60 jumping lunges

40 push ups

20 goblet squats (same kettlebell)

Run 400 together (can’t start again until both partners are present)

no responses

Add Comment

10/27/2016

Strength:

5 X 8 Strict Press

WOD:

10 rounds for time (12 min cap)

7 hang KBSN from right hand (53/35)

7 hang KBSN from left hand

120’ shuttle run

  • Cones at 40’
  • Must touch hand to ground at each turn

Rest

Tabata :20/10 X 10

Handstand Hold

Hollow rock

alternate

no responses

Add Comment

10/26/2016

Strength:

2 OHS OTM X 10

92% of 2 rep max

 

WOD:

3 rounds for time

Run 400

30 FSQ (75/55)

20 Shoulder to overhead

10 MU or CTB

no responses

Add Comment

10/25/2016

Strength:

BSQ

 

1*8 65%
1*8 70%
1*8 75%
1*8 80%

 

FSQ

 

1*5 60%
1*5 65%
1*5 70%
1*5 70%

 

WOD:

For Time (12 min cap)

21-15-9

Burpee Box-Overs

Thrusters (95/65)

no responses

Add Comment

10/24/2016

Strength:

5 X 5 Bench Press

 

WOD:

HaitiWod 16.1

(18-39, Rx Male and Female)

For Time

12 min cap

40 Hang Power Clean & Jerk (95/65)

40 Toe-to-Bar

30 Hang Power Clean & Jerk

30 Toe-to-Bar

20 Hang Power Clean & Jerk

20 Toe-to-Bar

10 Hang Power Clean & Jerk

10 Toe-to-Bar

 

(Open Male and Female, 40-49 Male and Female)

For Time

12 min cap

40 Hang Power Clean & Jerk  (95/65)

40 Knee-above waist

30 Hang Power Clean & Jerk

30 Knee-above waist

20 Hang Power Clean & Jerk

20 Knee-above waist

10 Hang Power Clean & Jerk

10 Knee-above waist

 

(50-59 Male and Female, Teen Male and Female)

For Time

12 min cap

40 Hang Power Clean & Jerk  (75/55)

40 Knee-above waist

30 Hang Power Clean & Jerk

30 Knee-above waist

20 Hang Power Clean & Jerk

20 Knee-above waist

10 Hang Power Clean & Jerk

10 Knee-above waist

 

(60+ Male and Female)

For Time

12 min cap

40 Hang Power Clean & Jerk  (55/35)

40 Knee-above waist

30 Hang Power Clean & Jerk

30 Knee-above waist

20 Hang Power Clean & Jerk

20 Knee-above waist

10 Hang Power Clean & Jerk

10 Knee-above waist

no responses

Add Comment

10/23/2016

Strength:

BSQ

1*8 65%
1*8 70%
1*6 80%
1*6 85%

FSQ

 

1*5 70%
1*5 75%
1*5 80%
1*5 85%

 

WOD:

2 min AMRAP

Shoulder to overhead 75/55

 

Rest 1 min, change weight

 

2 min AMRAP

Pull ups

 

Rest 1 min

 

2 min AMRAP

PSN (95/65)

 

Rest 1 min, change weight

 

2 min AMRAP

Wall balls (20/14)

no responses

Add Comment

10/21/2016

WOD:

Partner workout 20 min cap

1 person works while the other rests

Switch as needed

40 hang PSN (95/65)

40 burpee over bar

30 hang PSN

30 burpee over bar

20 hang PSN

20 burpee over bar

10 hang PSN

10 burpee over bar

 

Rest as needed

 

For completion

Wall walk + HS walk along wall (10’)

6 rds

no responses

Add Comment

10/20/2016

Strength:

BSQ

 

1*10 60%
1*10 65%
1*8 70%
1*8 75%

 

FSQ

 

1*5 60%
1*5 65%
1*5 70%
1*5 70%

 

WOD:

4 RFT (15 min cap)

21 pull ups

15 OHS (95/65)

9 toes to bar

no responses

Add Comment

Next Page »