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11/17/2016

BSQ

1*4 75%
1*4 80%
1*4 80%
1*4 80%

FSQ

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

WOD:

5 RFT (15 min cap)

Run 200 m

15 HPSN (115/75)

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11/16/2016

HaitiWOD 16.4

Rx male and female

5 minute AMPAP (As many points as possible)

Bar-Muscle Up – 10 points

Pull up – 2 points

Rest 3 minutes

7 minute AMRAP

3 DL (275/185 or body weight. Whichever is lower)

3 burpee-over-bar

6 DL

6 burpee-over-bar

9 DL

9 burpee-over-bar

Continue increasing by 3 reps until time cap

HaitWOD 16.4

Open Male and Female, 40-49 Male and Female, 50-59 Male and Female, 60+ Male and Female, Teens Male and Female)

5 minute AMPAP (As many points as possible)

Bar-Muscle Up – 10 points

Pull up – 2 points

Ring Rows – 1 point

Rest 3 min

7 minute AMRAP

3 DL (275/185 or body weight. Whichever is lower)

3 burpee-over-bar

6 DL

6 burpee-over-bar

9 DL

9 burpee-over-bar

Continue increasing by 3 reps until time cap

Rest 5 min

OTM X 10

12 Russian Swings HAP

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11/15/2016

WOD:

2 Jerk Dips OTM X 7

  • Start at 100% of 1 RM J (heaviest version)
  • Work to HAP

2 min change over

OTM X 15

SJ to heavy as possible

2 min change over

Death By (class time cap)

burpee-to-plate (7 Rx+/5 Rx)

160’ shuttle run

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11/14/2016

Strength:

BSQ

1*6 70%
1*6 80%
1*3 90%
1*2 95%

FSQ

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

WOD:

Open workout 12.3

AMRAP 18 minutes

15 Box Jumps (24/20)

12 shoulder to overhead (115/75)

9 Toe-to-bar

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11/13/2016

WOD:

12 min to establish 2 RM thruster

Use regional standards

3 min rest

2 min AMRAP

Thruster (135/95 or 70% of 2RM, whichever is lower)

When rested

50 calories Assault Bike/Air Dyne for time

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11/11/2016

Strength:

5 X 3 DL from 7.8.16

WOD:

For Time

5 rope climbs

15 DL (50% of 1RM DL)

4 rope climbs

12 DL

3 rope climbs

9 DL

2 rope climbs

6 DL

1 rope climbs

3 DL

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11/10/2016

Strength:

3 strict press OTM X 10 from 7.7.16

WOD:

AMRAP Tabata :45/:15

Airdyne/Assault Bike (calories)

Toes-to-bar

Thruster (45/35)

Wall walks

KB sq cleans (alternate) (53/35)

1 min rest

4 rounds

Athlete can start on any movement, just move in the sequence as listed.

Score total reps

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11/9/2016

Strength:

BSQ

1*6 65%
1*6 75%
1*6 80%
1*6 80%

FSQ

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

WOD:

7 RFT

8 box jumps

4 hspu

2 CL (anyway) (Rx 225/155 or 75% of 1rm CL whichever is less)

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11/8/2016

Strength:

5 X 2 OHS from 7.5.16

WOD:

Partner AMRAP

P1 completes all of the following

250 m row

20 air squats

15 situps

10 push ups

5 pull ups

Then:

P2 completes same sequence of movements

  • Each partner can be on the rower ready to go once the other partner completes the movements
  • Each full completion of the sequence of movements is a round.
  • Score rounds and reps

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11/7/2016

Strength:

5 X 12 Bench from 7.6.16

WOD:

HaitiWOD 16.3a and 16.3b

(Rx Male and Female)

12 min running clock

16.3a

100 wall balls (20/14) (10’/9’)

200 Double unders

8 min cap

Then:

16.3b

In remaining time, establish max HPSN + PSN

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

12 min running clock

16.3a

100 wall balls (20/14) (10’/9’)

300 singles

8 min cap

Then:

16.3b

In remaining time, establish max HPSN + PSN

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

12 min running clock

16.3a

100 wall balls (14/10) (10’/9’)

300 singles

8 min cap

Then:

16.3b

In remaining time, establish max HPSN + PSN

(60+ Male and Female)

12 min running clock

16.3a

100 wall balls (14/10) (9’/8’)

300 singles

8 min cap

Then:

16.3b

In remaining time, establish max HPSN + PSN

no responses

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