KMW Training Centers™ • Krav Maga • Self Defense • Fighting • Fitness » CrossFit WOD

KMW CrossFit WOD: Saturday 5/26/12

Tina Angelotti — Sat, 26 May 2012 04:30:55 +0000

8:00am Advanced CrossFit
Take 15 mins to build up to a heavy Clean and Jerk (not a 1RM)
then “Tabata This”

9:30am All Levels
“Tabata This”
Row
Rest 1 minute
Squat
Rest 1 minute
Pull-up
Rest 1 minute
Push-up
Rest 1 minute
Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
E.G., 10, 22, 9, 15, 15 = 71

10:30 CrossFit Elements
Review the technique of the following:
Rowing
Body weight Squats
Pull-Ups
then complete half rounds of “Tabata This”

KMW CrossFit WOD: Friday 5/25/12

Tina Angelotti — Fri, 25 May 2012 01:47:46 +0000

Photo by Chung Tang

“Cherry Bomb”
AMRAP for 12 mins.
6 Front Squats
6 Push-Press
6 Back Squats
6 Burpees
(M:95/ W:65)

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

“Remember this your lifetime through,
Tomorrow there will be more to do.
And failure waits for those who stay
With some success made yesterday.
Tomorrow, you must try one more,
And even harder than before.”
~Unknown

KMW CrossFit WOD: Thursday 5/24/12

Tina Angelotti — Thu, 24 May 2012 04:29:48 +0000

Just a post regional party... that is all

WOD
4 Rounds for time:
15 Thrusters (95/65lbs)
30 Double Unders
200 Meter Run

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

6pm Advanced CrossFit
Overhead Squats
12-9-6-3
Build up to 75% of your 1 RM on the following complex.
Squat Snatch from hang position
Squat Snatch from knees
Squat Snatch from ground
Once you are at 75% complete the complex 5 times.
This is an ADVANCED MOVEMENT class. If you are not VERY familiar with these movements please refrain from your attendance at 6:00pm. Thank you.

“If the coach insists upon hard play, but clean play, the team will do likewise.” ~Knute Rockne

KMW CrossFit WOD: Wednesday 5/23/12

Tina Angelotti — Wed, 23 May 2012 03:38:50 +0000

DEDICATED TO THE FALLEN SKY SOLDIERS OF 2D BATTALION AIRBORNE, 503RD INFANTRY
The Rock is a very unique organization with an unmatched history and reputation for excellence. Uniquely, The ROCK has always been a disciplined, proficient, low maintenance organization with integrity and credibility beyond reproach that moves quickly, with limited information, and accomplishes the intent – always; The ROCK figures out “how to” vs “why not to” while spending 80% of calories employing assets and 20% gathering assets. Since it’s activation during WWII, through service in Vietnam, Iraq, and multiple tours in Afghanistan, The ROCK has found itself at the cutting edge of battle. Paratroopers of the ROCK have a legacy of serving honorably and heroically in combat and honorably and proficiently in garrison/training.
ROCK Paratroopers, based on remote platoon bases, exceeded all expectations in the rugged, austere, contested terrain of the Hindu Kush Mountains in Kunar and Nuristan Provinces, Afghanistan adjacent to Pakistan. Paratroopers fought for, gained, and maintained freedom of movement throughout the region. The fight was constant, brutal, and varied. Combat went from arms length to max effective range of all systems. The ROCK conducted over 9,500 patrols, was in contact with the enemy over 1,100 times, fired over 5,400 indirect fire missions and 36,500 rounds of ammunition, and employed over 3,800 aerial deliveries. Heroism was the norm!
ROCK efforts came at a high cost to individuals and to families. Tragically, 24 young men were lost, 143 Task Force members were wounded, and families sacrificed 15 months together and supported, worried, and prayed from afar.
David Lopez talks about his fallen brothers

“The Rock”
If you have a vest, wear it!
05 Rope Climbs
23 KB Squats (16/12kilo)
07 Muscle Ups
15 Box Jumps (34/30″)
24 Strict Burpees
24 Deadlifts (255/185)
24 GHD Sit-Ups
24 Toes To Bar
2 Laps with Heavy DBs, KB’s or Ammo Cans
BDUs and Boots are more than welcomed!

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

6:30 Crossfit Endurance @ SMC Track
Run 100 Meters-Run backward for 50 Meters to complete one lap
Run 200 Meters, Rest 30 seconds, Run 200 Meters
Run 100 Meters-Walk back 50 Meters to complete one lap
PLEASE WEAR A WATCH WITH A TIMER IF YOU HAVE ONE

KMW CrossFit WOD: Tuesday 5/22/12

Tina Angelotti — Tue, 22 May 2012 03:19:03 +0000

Double Under Battle wounds

“Nicole”
AMRAP for 20 mins
400 Meter Run
Max set of Pull-Ups
Score is your total amount of Pull-Ups completed

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

KMW CrossFit WOD: Monday 5/21/12

Tina Angelotti — Mon, 21 May 2012 03:29:48 +0000

WOD
21-18-15-12-9-6-3
Power Clean (155/105lbs)
Complete 5 L Pull-Ups between each round

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

8am Advanced CrossFit
Five rounds of the following:
Front Squat
5 reps @ 60% of 1-RM
3 reps @ 80%
1 rep @ 90%
5 reps @ 75%
5 reps @ 80%
Rest 2-3 minutes between rounds
Have your weights ready to add before you start. Move from one load to the next as quickly as possible.
You must load and de-load the bar on your own.

KMW CrossFit WOD: Saturday 5/19/12

Tina Angelotti — Sat, 19 May 2012 00:14:38 +0000

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

Tina Angelotti — Thu, 17 May 2012 05:01:21 +0000

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

Tina Angelotti — Wed, 16 May 2012 04:58:27 +0000

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

Tina Angelotti — Tue, 15 May 2012 05:11:22 +0000

WOD
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