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.

11/30/2016

Strength:

BSQ

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

FSQ

4*5 60%

WOD:

15 min AMRAP

15 WB (20/14)

5 Bar MU

40’ Lunge

AMRAP: 15 Minutes

no responses

Add Comment

11/28/2016

Strength:

5 X 12 SDL

WOD:

3 min AMRAP

3 HSPU

6 pistols

9 HPCL (Rx+115/75) (Rx 95/65)

1 min rest

5 rounds

no responses

Add Comment

11/27/2016

Strength:

BSQ:

1*5 60%
1*3 70%
1*2 80%
1*2 90%
1*1 95%

FSQ

1*5 65%
1*4 75%
1*4 80%
1*4 85%

WOD:

For time

1000 m row

then:

3 Rounds

20 pull ups

10 thrusters (135/95)

no responses

Add Comment

11/25/2016

Strength:

5 X 2 PJ

  • Match previous PR on third set
  • Set PR on 4th set
  • Set PR or reduce to 90% on 5th set

WOD:

DU: 50

Dip: 20

Burpee: 20

4 Rounds for time

no responses

Add Comment

11/24/2016

Strength:

BSQ

1*4 70%
1*4 75%
1*4 80%
1*4 85%

FSQ

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

WOD:

Air Squat: 50

AbMat: 40

Push Up: 30

3 Rounds for time (15 min cap)

no responses

Add Comment

11/24/2016

no responses

Add Comment

11/22/2016

Strength:

5 X 5 RDL

  • Match previous PR on third set
  • Set PR on 4th set
  • Set PR or reduce to 90% on 5th set

WOD:

OTM X 20

5 Toes to Bar

1 squat clean

Start light and work to HAP

no responses

Add Comment

11/21/2016

Strength:

2 PP OTM X 10

-90-92% of 2 rep max

WOD:

8 min AMRAP

Front rack lunge in place rt leg (115/75) (50+ 95/65)

Front rack lunge in place lf leg

CL and Jerk

  • Rx is TNG into the CL and Jerk after last lunge
  • Clean anyway
  • The three movements are 1 round

Rest 3 min

With a running clock

For time

30 cal assault bike

30 pull ups

no responses

Add Comment

11/20/2016

Strength:

BSQ

1*5 70%
1*5 80%
1*2 85%
1*3 90%
1*1 100%

FSQ

1*5 65%
1*4 75%
1*4 80%
1*4 85%

WOD:

In 2 min complete:

18 hand-to-hand KB swings (53/35) (Rx+ 71/53)

12 Goblet squats

6 alternating KB snatches

7 rounds

no responses

Add Comment

11/17/2016

WOD:

For Time (15 min cap)

Row 500 m

40 FSQ (135/95) from ground

30 Ball Slams (30/20)

20 Thrusters

10 MUs/CTB pull ups

Rest 5 min

Tabata X 12

Wall balls (30/20)

HSPU

Alternate between movements.

Score reps

no responses

Add Comment

Next Page »