11.01.16 – Coach Frank’s Birthday!
10/31/2016 KW CrossFit
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
10.31.16
10/30/2016 KW CrossFit
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
10.29.16
10/28/2016 KW CrossFit
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
10.28.16
10/27/2016 KW CrossFit
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
10.27.16
10/26/2016 KW CrossFit
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
10.26.16
10/25/2016 KW CrossFit
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
10.25.16
10/24/2016 KW CrossFit
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
10.24.16
10/23/2016 KW CrossFit
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
10.22.16
10/21/2016 KW CrossFit
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
10.21.16
10/20/2016 KW CrossFit
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