12.31.16
12/30/2016 KW CrossFit
Strength:
5 X 5 OHS
WOD:
For Time:
5 rope climbs
Then:
5 rds
5 PCL + HsqCL (175/115)
20 lateral jumps
When rested complete
12 Russian KBS every :50 x 12
no responses
12.29.16
12/28/2016 KW CrossFit
Strength:
5 X 10 PJ
WOD:
2 rounds for time (15 min cap)
50 WB (20/14)
25 CTB pullups
Extra credit
30 stone over shoulders for time. Use 150/100/70
no responses
12.28.16
12/27/2016 KW CrossFit
Strength:
5 X 3 FSQ
WOD:
12 min to establish 1 RM PSN
3 min switch over.
30 reps for time at 80% of 1 RM PSN
Extra credit
3 rds for time
50 DU
10 HSPU
no responses
12.30.16
12/27/2016 KW CrossFit
Strength:
2 SDL OTM X 10
WOD:
500 m row
Then:
50 DU
20 jumping lunges
40 American KBS (53/35)
20 jumping lunges
30 box jump overs
20 jumping lunges
20 SDLHP (115/75)
20 jumping lunges
10 ring dips
20 jumping lunges
no responses
12.27.16
12/26/2016 KW CrossFit
Strength:
3 RDL OTM X 10
WOD:
5 min AMRAP
3 DL (175/115)
3 Bar facing burpees
Increase by 3 reps at the completion of both movements
Wednesday,
1 min rest
4 min AMRAP
3 HPCL (155/105)
3 Burpee with lateral jump over bar and back
Increase by 3 reps at the completion of both movements
1 min rest
3 min AMRAP
3 FSQ (135/95)
3 Ball slams
Increase by 3 reps at the completion of both movements
Score total reps for all three
no responses
12.26.16
12/25/2016 KW CrossFit
Strength:
5 x 12 Push Press
WOD:
10 rounds for time
100 m run
12 thrusters (95/65)
Rest as needed
4 min AMSAP Toe-to-bar
Complete as many 5 rep sets of toe-to-bar in 4 min
Feet must be off the ground
no responses
12.24.16
12/23/2016 KW CrossFit
Strength:
5 X 2 BSQ
WOD:
| 12 Pains of Xmas
12 Burpee Pull-Up: PU Bar 6” outside your reach) 12 Jump Lunge: 12 (From lunge, Jump into the air, switch your feet back to full lunge – Each Jump is a rep, thank god) 12 T2B AMRAP: 12:00 |
no responses
12.23.16
12/22/2016 KW CrossFit
Strength:
5 X 8 DL
WOD:
30 Russian Swing (#32kg/24kg)
15 Wall Ball: (#30/#20)
3 Rounds for time
Rest 5 min
50 ball slams for time (30/20)
no responses
12.22.16
12/21/2016 KW CrossFit
Strength:
5X5 Strict Press
WOD:
Partner WOD for time (class time cap)
P1/P2
Complete the following in sequence
Row: 250 (alternate until you reach 2000 m)
Thruster: 10 (alternate until your reach 200) 45/35
T2B 10 (alternate until you reach 200)
no responses
12.21.16
12/20/2016 KW CrossFit
Strength:
2 Bench Press OTM X 10
@ 90% of 2 RM
WOD:
HCL: 5 (#155/#105)
Pull-Up: 10
AMRAP: 12:00
Rest 5 min
Max box jumps (3 min) (Rx is box jumps, no step ups)
no responses