KMW CrossFit WOD: Thursday 2/22/12

Posted by on February 22, 2012 · Leave a Comment 

BEAST MODE

“Dead Zed”
5 Round for time:
1 Rope Ascent
10 Wall Ball Shots (20/14lbs)
15 KBS (24/16kilos)
20 Double Unders

Class Limit=18 Athletes
WOD Times 6am, 7am, 12:15pm, 5pm
6pm CrossFit Open Competitors Only-Orientation and Practice

“To be thrown upon one’s own resources, is to be cast in the very lap of fortune.” ~Benjamin Franklin

CrossFit Open Update

Posted by on February 21, 2012 · Leave a Comment 

CrossFit Open Update
Today at 5:00 the first WOD will be announced for this year’s CrossFit Open.  Heat times will be posted on the whiteboard in room 3 this evening and sign ups will be on a first come first serve basis.  Thursday nights will be designated as practice for that week’s WOD.  This Thursday, February 24th at 6:00pm we will have an orientation to get all athletes up to speed as to how the weekends will be run.

If you still haven’t registered click here to start your registration process.
If you have any questions you can email Tina Angelotti  at tina@kravmaga.com.

KMW CrossFit WOD: Wednesday 2/22/12

Posted by on February 21, 2012 · Leave a Comment 

“Warning Shot”
As many reps as possible in 10 mins
9 Deadlifts (155/100lbs)
12 Hand Release Push-Ups
15 Box Jumps

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

6:30 CrossFit Endurance @ SMC Track
1 mile time trial

Nothing in the world can take the place of Persistence:
Talent will not: nothing is more common than unsuccessful men with talent.
Genius will not: unrewarded genus is almost a proverb.
Education alone will not: the world is full of educated derelicts.
Persistence and Determination alone are omnipotent.
~Unknown

KMW CrossFit WOD: Monday 2/20/12

Posted by on February 19, 2012 · Leave a Comment 

Happy Presidents Day!

“The Revolution”
Not for time:
600-400-200-400-600 meter run
Choose any of the following to complete between rounds
You do not have to choose the same rep scheme for each set although you must take the bar from the ground.
25 Front Squat @ 75/55lbs
15 Front Squat @ 95/75lbs
10 Front Squat @ 125/95lbs
5 Front Squat @ 145/115lbs

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

8am Advanced CrossFit Only (This class is by invite only)
Complete the following complex 5 times for load
Power clean + Hang Squat Clean + Squat Clean
Complete 10-8-6-4-2 Consecutive HSPUs Between each set

“Truth will ultimately prevail where there is pain to bring it to light.” ~George Washington

KMW CrossFit WOD: Thursday 2/16/12

Posted by on February 15, 2012 · 1 Comment 

Girls, Girls, Girls...

“Helen”
3 Rounds of the following for time
400 Meter Run
21 KBS (24/16kilo)
12 Pull-Ups

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

6pm Advanced CrossFit-Team in Training
Squat Snatch Practice
6 Rounds of:
5 Snatches followed by 1 min of rest
Which girl do you think we may do next week?

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