KMW CrossFit WOD: Saturday 5/19/12

Posted by on May 18, 2012 · Leave a Comment 

You know what time it is!

8:00am Advanced CrossFit
Deadlifts
5-5-5 @ 80% of your 1 RM
then
5 Rounds of
3 reps followed by 20 seconds rest @ 90% of you 1RM
then
5 sets: 10 seconds on/10 seconds off of the following static holds
Chin Over Bar
L-Sit on rings (STRAIGHT LEGS)
Back Squat
GHD (w Plate)
One set for max time bar hang

9:30 All Levels CrossFit
In teams of 2 with one athlete working at a time complete:
50-40-30-20-10
KBS (24/16kilos)
Pull-Ups
Rest 2 mins
50-40-30-20-10
Thruster (95/65lbs)
Box Jumps (24/20″)

10:30am CrossFit Elements
What is CrossFit?  Why does it work? A little about the science…
In teams of 2 with one athlete working at a time complete
50-40-30-20-10
Thrusters (Bar Only)
Box Jumps (20″) or Step Ups

KMW CrossFit WOD: Thrusday 5/17/12

Posted by on May 16, 2012 · Leave a Comment 

U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.

All Levels CrossFit WOD
3 Rounds of:
7 Deadlifts (205/155lbs)
7 Muscle-Ups
then
3 Rounds of:
20 Wall Ball Shots
20 GHD Sit-Ups (or V-Ups)

Class Limit=18 Athletes
WOD Times-6am, 7am, 12:15pm, 5pm

6pm Advanced CrossFit ONLY
“Brian”
Three rounds for time of:
15 foot Rope climb, 5 ascents
185 pound Back squat, 25 reps

KMW CrossFit WOD: Wednesday 5/16/12

Posted by on May 15, 2012 · Leave a Comment 

Some of KMW's favorite female CrossFit athletes representin'!

“Spring Cleaning”
With a continuous running clock for 21 mins:
Every min on the min for 7 mins complete 2 Hang Power Cleans
Every min on the min for 7 mins complete 2 Power Cleans Cleans
Every min on the min for 7 mins complete 2 Squat Cleans
The load should be 85-90% of your 1 RM (Your 1 RM with clean technique)

Class Limit=18 Athletes
WOD Times-6am, 7am, 12:15pm, 5pm, The Ocho

6:30pm CrossFit Endurance @ SMC Track
50m x 2 (1 min rest in between)
100m x 2 (2 min rest in between)
150m x 2 (2 min rest in between)
200m x 2 (3 min rest in between)
300m x 2 (3 min rest in between)
400m x 2 (5 min rest in between)
Please bring a jump rope if you have it as well as a watch with a timer.

KMW CrossFit WOD: Tuesday 5/15/12

Posted by on May 14, 2012 · Leave a Comment 

Tina Angelotti-CrossFit SoCal Regionals 2012WOD
1.)  5 X 250 Meter Row.  Complete this with a partner.  Athlete 1 rows 250, athletes 2 rows while athlete 1 rests.  Record time for each row.
2.)  12 min AMRAP of
15 Front Squats (105/65lbs)
Max set of Double Unders
Once you have completed your Front Squats you then move to Double Unders and take one attempt at a max set.  Once your Double Unders stop you then must complete Front Squats again.
Your score is the total number of Double Unders completed.

Class Limit=18 Athletes
WOD Times-6am, 7am, 12:15pm, 4pm, 6pm, 7pm

KMW CrossFit WOD: Monday 5/14/12

Posted by on May 13, 2012 · Leave a Comment 

Some of the crew at SoCal CrossFit Regionals this weekend

Everyone’s Favorite!
7 Rounds for time:
5 Deadlifts (115/155lbs)
7 Pull Ups
9 KBS (16/28kilos)
11 Box Jumps (24/20″)
200 Meter Run

Class Limit=18 Athletes
WOD Times-6am, 7am, 12:15pm, 5pm, 6pm, 8pm CrossFit Elements

8:00am Advanced CrossFit
Shoulder Press tempo training
5 Sets @ 3121
5 Sets @ 30X1
3-3-3
Work breathing-tight mid-section-elbow to wrist position

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