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KMW CrossFit WOD: Saturday 5/25/13

Tina Angelotti — Sat, 25 May 2013 02:04:42 +0000

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: Friday 5/24/13

Tina Angelotti — Fri, 24 May 2013 04:37:23 +0000

Gil can sleep and go overhead simultaneously

WOD
Complete 10-15 sets of the following sequence:
3 Hang Squat Cleans + 3 Push Jerks (for technique)
You may increase the load as you go but once your form starts to distort even the slightest bit you DO NOT go any heavier.
ADV: You may start to work from knees and if things are going well you may work from the floor but only upon Coach’s approval first.

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

KMW CrossFit WOD: Thursday 5/23/13

Tina Angelotti — Thu, 23 May 2013 04:52:32 +0000

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

Tina Angelotti — Wed, 22 May 2013 04:44:29 +0000

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

Tina Angelotti — Tue, 21 May 2013 03:30:34 +0000

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

Tina Angelotti — Mon, 20 May 2013 04:16:52 +0000

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

KMW CrossFit WOD: Saturday 5/18/13

Tina Angelotti — Sat, 18 May 2013 03:00:51 +0000

8am Advanced
4 Rounds for time:
2 Rope Climbs
4 Squat Cleans (185/115)
Then for time:
400 meter Farmers carry (45/30)
Then 50 Ghd back extensions

9:30am & 12:30pm CrossFit
4 Rounds for load
4 Srtict Pull-ups
4 Front Squats
Then for time:
400 Meter Farmers Carry (35/20)
Then:
50 High arch lifts (super mans)

10:30am CrossFit Elements
4 Rounds of:
4 Band Pull Ups (strict)
4 Front Squats

KMW CrossFit WOD

Tina Angelotti — Fri, 17 May 2013 03:44:37 +0000

“Grace”
30 Clean and Jerks for time

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

KMW CrossFit WOD: Thursday 5/16/13

Tina Angelotti — Thu, 16 May 2013 04:57:22 +0000

A CrossFitter's favorite 60 seconds of the day!

WOD
Single Arm Snatch 5-5-5-5-5 per arm
This can be performed w DB or Barbell
then
5X10 sec Static Hold-Chin Over Bar in an L position
then
Full Tabata Sets of the following:
Row (for Cals)
DB Shoulder to Overhead (40/25lbs)

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

6pm Advanced CrossFit
Regional Team Event #4
For time, each member of the six-person team must complete the following:
30 Wall balls (20 / 14 lbs to a 10’ target)
30 Chest to bar Pull-ups
30 One-legged squats, alternating
30 One-arm dumbbell snatches (70 / 50 lbs)
then if time permits:
Event #7 Just for fun:

Four rounds for time of:
15 foot Rope climb, 2 ascents
4 Squat cleans (225 / 135 lbs) Scaling load is fine!

KMW CrossFit WOD: Wednesday 5/15/13

Tina Angelotti — Wed, 15 May 2013 05:04:54 +0000

Lt. Michael P. Murphy

This Memorial Day we will be doing the hero WOD Murph so it’s time to get those 3 movements (pull-ups, push-ups, and squats) fired up cuz we’ve got a lot of them to do on Memorial Day. Stay tuned for more about this honorable hero!
“Doing Murph?”
For time:
1000 Meter Run
15 Rounds of Cindy
1000 Meter Run
*Cindy: 5 Pull-Ups, 10 Push-Ups, 15 Squats

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

6:30pm CrossFit Endurance at SMC Track with Juvie is TONIGHT!!