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"Nothing is impossible, the word itself says "I'm possible!"" Audrey Hepburn.

2/28/2017

Strength:

5 X 2 BSQ

 

WOD:

:20/:10 X 8, rest 1 min, complete each exercise before moving on

HPSN (75/55)

Situps

FSQ

Push ups

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2/27/2017

Strength:

1 X 20 DL

 

WOD:

12 min AMRAP

50 wallballs (20/14)

40 shoulder-to-overhead (95/65)

30 Hang Power Cleans

20 Handstand Push ups

10 front rack lunges (R/L = 2)

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2/26/2017

Strength:

5 X 5 Strict Press

 

WOD:

11 min running clock

7 min AMRAP

21-15-9

Thrusters (75/55)

Pull ups

Then, at the end of the AMRAP, load bar to 165/110

Then:

4 min AMRAP

Ground to overhead

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2/24/2017

Strength:

2 BP OTM X 10

 

WOD:

Open 17.1

 

Or

Megan

21-15-9 reps for time of:

  • Burpees
  • KB Swings (53/35)
  • Double-Unders

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2/23/2017

Strength:

7 X 1 OHS OTM

 

WOD:

CrossFit Open 17.1

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2/22/2017

Strength:

5 X 2 SDL

 

WOD:

12 min AMRAP

2 DL (Rx + 155/105, Rx 135/95, 50+ 115/75)

2 PSN

2 OHS

10 ball slams (30/20)

 

Extra credit:

10 min AMRAP

40’ Overhead walking lunge (95/65)

10 HSPU

40’ Overhead walking lunge (95/65)

10 burpee over bar

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2/21/2017

Strength:

3 FSQ OTM X 10

 

WOD:

5 min AMRAP

20 pistols (R/L = 2)

15 T2B

10 Burpee MU (scale Burpee CTB or Burpee Pull up)

Then:

In 5 min establish max SN

Then:

5 min AMRAP

20 pistols (R/L = 2)

15 T2B

10 Burpee MU (scale Burpee CTB or Burpee Pull up)

Then:

In 5 min establish max CL&J

4 scores – 2 AMRAPs and 2 Oly movements

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2/20/2017

Strength:

5 X 2 RDL

 

WOD:

For Time (12 min cap)

42 abmat situps

21 Thrusters (115/75)

30 abmat situps

15 Thrusters

18 abmat situps

9 Thrusters

 

Extra credit

3 rounds for time

200 m run

3 rope climbs

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2/19/2017

Strength:

In 12 min establish:

1X20 Push Press HAP

 

WOD:

10 min amrap

400 m run

10 box jumps (24/20)

  • True box jumps unless physically unable to do it.

 

Rest 5 min

 

5rds for max calories

:30 seconds assault bike

10 sec transition

:30 second row

1 min rest

Done in pairs or teams

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2/17/2017

Strength:

5 X 5 BSQ

 

WOD:

31% DT

For Time

Five rounds of:

Deadlift, 12 reps

Hang power clean, 9 reps

Push jerk, 6 reps

Use 31% of DL 1 RM

 

Rest as needed

Then:

OTM X 10

6 wallballs (30/20) + 1 rope climb

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