12.01.16
11/30/2016 KW CrossFit
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
11.29.16
11/28/2016 KW CrossFit
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
11.28.16
11/27/2016 KW CrossFit
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
11.26.16
11/25/2016 KW CrossFit
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
11.25.16
11/24/2016 KW CrossFit
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
11.23.16
11/22/2016 KW CrossFit
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
11.22.16
11/21/2016 KW CrossFit
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
11.21.16
11/20/2016 KW CrossFit
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
11.19.16
11/17/2016 KW CrossFit
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