KMW CrossFit WOD: Saturday 5/25/13

Photo by Chung Tang

8am Advanced CrossFit
4 Rounds of the following:
3-5 Muscle Ups (unbroken)
20 second of Max set of Burpees
then
50 Toes to Bar in as FEW SETS as possible
Your score is how many sets it takes you to complete 50 reps so a low score is BETTER.
then complete the following WOD @ (95/65lbs)

9:30am and 12:30pm All Levels
WOD
3 Rounds for time of:
21 Thrusters (75/55lbs)
400 Meter Run
then 30 Toes to Bar in as few sets as possible
Score is # of sets it takes to complete 30 reps… lower score is better.

10:30am CrossFit Elements
3 Rounds for time of:
21 Thrusters (Oly bar only)
400 Meter Run

KMW CrossFit WOD: Thursday 5/23/13

WOD
Handstand Practice
3 X :45 second Handstand Hold Center room with spot
3X3 Wall Walks
Handstand Walk? (ADV)
then complete the following for time:
600 Meter Row
60 Hand Release Push-Ups
60 KBS (24-28/16-20 kilos)
600 Meter Run
then…
3 x 10 sec L Hang on Rings

WOD Times-6am, 7am, 12:15pm, 5pm, 6pm is as follows:

6PM Competitors/Advanced WOD
SNATCH:
Warm Up to 75%
3-3-3 @ 70%
2-2-2 @ 80%
1-1-1 @ 90%
2-2 @ 85%
3-3 @ 80%
1-1-1 @ 90%
Then we’ll see what happens next…

KMW CrossFit WOD: Wednesday 5/22/13

ANOTHER REASON TO CROSSFIT: "While on a hike, our 130-pound English Mastiff, Louis, went down more than two miles from our car. My husband, an Army medic and avid CrossFitter, began our trek over rocky terrain. Had it not been for CrossFit, he would not have had the strength and endurance to carry our Louis to safety." - Ashley Shanklin

“Nicole”
AMRAP in 20 mins of:
400 Meter Run
Max Set of Pull-Ups
*Score is # of Pull-Ups completed each round.

WOD Times-6am, 7am, 12:15pm, 5pm, 7pm, 8pm

KMW CrossFit WOD: Tuesday 5/21/13

WOD
Part 1:
4 sets of:
1 min max effort set-Front Rack Alternating Reverse Lunges
Rest 60 seconds
1 min max effort set-HSPUs or Wall Walks
Rest 60 seconds

Part 2:
4 Rounds for time of:
12 Box Jumps
16 Wall Ball Shots

6pm Competitors WOD
Part 1:
Complete the following complex every minute, on the minute, for as long as possible.
2 Squat Cleans
3 Push Jerks
4 Power Cleans
(M: 165-185/W: 115-125)

Part 2:
For time:
600 Meter Run
60 KBS in as few sets as possible (28-32/20-24kilos)
60 Hand Release Push-Ups
600 Meter Run

7pm CrossFit Elements
Learning how to kick to Handstand takes time and practice.  That’s the plan for this evening.
Then…
4 sets of:
1 min max effort set-Front Rack Alternating Reverse Lunges
Rest 60 seconds
1 min max effort Hand Release Push-Ups
Rest 60 seconds

KMW CrossFit WOD: Monday 5/20/13

Look who SoCal's top 3 are! Congrats to Lindsey, Val, and Becca for an amazing weekend. See you ladies at The Games!

WOD
AMRAP 15 of:
30 Double Unders
20 Sit-Ups
10 DB Thrusters

WOD Times-6am, 7am, 12:15pm, 5pm, 6pm, 8pm CF Elements

8pm CrossFit Elements
Covering the ins n’ outs of the DB Thruster
then
AMRAP in 10 mins of
30 Single Unders
15 Sit-Ups
7 DB Thruster