3.1.17
2/28/2017 KW CrossFit
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
no responses
2.28.17
2/27/2017 KW CrossFit
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)
no responses
2.26.17
2/26/2017 KW CrossFit
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
no responses
2.25.17
2/24/2017 KW CrossFit
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
no responses
2.23.17
2/22/2017 KW CrossFit
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
no responses
2.22.17
2/21/2017 KW CrossFit
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
no responses
2.21.17
2/20/2017 KW CrossFit
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
no responses
2.20.17
2/19/2017 KW CrossFit
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
no responses
2.18.17
2/17/2017 KW CrossFit
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
no responses