2.1.17
1/31/2017 KW CrossFit
Strength:
5 X 5 Push Press
WOD:
9 min to perform 3 attempts of max SJ
- Only 3 attempts
- Can reattempt weight but cannot reduce weight once one is attempted.
Then:
Open 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
3 CL&J
6 Toes-to-bar
6 CL&J
9 Toes-to-bar
9 CL&J
12 Toes-to-bar
12 CL&J
15 Toes-to-bar
15 CL&J
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
no responses
1.31.17
1/30/2017 KW CrossFit
Strength:
2 BSQ OTM X 10
WOD:
For time (15 min cap)
25 wall balls (Rx+ 30/20) (Rx 20/14) (50+14/10)
1 min rest
5 rounds
Rest as needed
3 min AMRAP
Max HPCL (135/95)
no responses
1.30.17
1/29/2017 KW CrossFit
Strength:
5 X 10 DL
WOD:
12 min AMRAP
50 DU
50 Air squat
15 CTB pullups
Rest 5 min
Tabata :20/:10 X 8
Ring support holds
Bottom of dip hold
no responses
1.28.17
1/27/2017 KW CrossFit
Strength:
5 X 2 Press
WOD:
(10 min cap)
“Diane”
21-15-9
Deadlift (225/155)
HSPU
Rest 5 min
Tabata :20/:10 X 16
Wall walk to shoulder touches
Hollow rock
Alternate each interval
no responses
1.27.17
1/26/2017 KW CrossFit
Strength:
3 BP OTM X 10
WOD:
12 min time cap
TH: 15 (#115/#75)
PSN: 15
Wallball: 15 (30/20)
3 Rounds for time
When rested
OTM X 7
X strict pullups
X ring dips
- X = pick rep number and try to maintain that number for all 7 sets. Try at least 3.
no responses
1.26.17
1/25/2017 KW CrossFit
Strength:
5 X 12 OHS
WOD:
EMOTM X 12
15 DU + CL&J
Build up to heavy load
If no DUs or trying to do DUs do 15 sec of DU work or singles
3 min rest
5 min AMRAP
3 HPCL&J (Rx+155/105) (Rx 135/95) (50+115/75)
6 HSPU
9 Squats
no responses
1.25.17
1/25/2017 KW CrossFit
Strength:
5 X 2 SDL
WOD:
Push Press: 30 (#95/#65)
Standing Lunge 1/1 x 15 (30 reps) – In front rack – Step backward for lunge
AbMat Sit Up: 30
Double Under: 30
3 Rounds for time
no responses
1.24.17
1/23/2017 KW CrossFit
Strength:
5 X 8 PJ
WOD:
3 BJ (4 Rx+) (24/20) every :15 X 16
Rest 5 min
For Time (use running clock)
Use heats if necessary
20 cal assault bike
30 Toes to bar
40 Hurdle jumps (24/20)
no responses
1.23.17
1/22/2017 KW CrossFit
Strength:
5 X 5 FSQ
WOD:
Prison Rules 2017
Every :20 complete 5 reps x 15 intervals
PSN (Rx is 95/65 but pick weight you can do all reps and intervals)
Thruster
PCL&J
CTB
Complete all intervals for exercise then rest 1 min before moving to next exercise.
no responses
1.21.17
1/20/2017 KW CrossFit
Strength:
2 RDL OTM X 10
WOD:
:20/:10 x 8 1:00 Rest
OHS: (#95/#65)
Bar Facing Burpees
FSQ
HPSN
Complete all intervals of OHS, rest 1:00 then complete all intervals of bar facing burpees, rest 1:00, follow pattern until complete.
no responses