WOD 6/30/14 Strength: Warm up: 1X5 BSQ @ 50% rest 90 sec 1X3 BSQ @ 60% rest 90 sec 1X3 BSQ @ 70% Then: EMOM X June 30, 2014June 28, 2014 by KW CrossFit 1 Min Reading
WOD 6/30/14 Strength: Warm up: 1X5 Press @ 50% rest 90 sec 1X3 Press @ 60% rest 90 sec 1X3 Press @ 70% Then: EMOM X June 29, 2014June 28, 2014 by KW CrossFit 1 Min Reading
WOD 6/28/14 Strength: PP Warm up: 1X5 PP @ 50% rest 90 sec 1X3 PP @ 60% rest 90 sec Then: EMOM X 10 alternating minutes 1 June 27, 2014June 26, 2014 by KW CrossFit 1 Min Reading
WOD 6/27/14 Strength: FSQ Warm up: 1X5 FSQ @ 50% rest 90 sec 1X3 FSQ @ 60% rest 90 sec Then: EMOM X 10 alternating minutes 1 June 26, 2014June 26, 2014 by KW CrossFit 1 Min Reading
WOD 6/26/14 Strength: EMOM X 10 alternating minutes 1 X 7 DL @ 70% of 1 rm 6-10 T2B WOD: For time, 20 min cap run June 25, 2014June 22, 2014 by KW CrossFit 1 Min Reading
WOD 6/25/14 Strength: EMOM X 10 alternating minutes 1 X 7 BSQ @ 70% of 1 rm 6-10 HSPU WOD: 12 min AMRAP 3 FSQ (115/75) June 24, 2014June 21, 2014 by KW CrossFit 1 Min Reading
WOD 6/24/14 Strength: EMOM X 10 alternating minutes 1 X 7 Press @ 70% 10 box jumps WOD: Isabel 135/95 30 squat snatches June 23, 2014June 21, 2014 by KW CrossFit 1 Min Reading
WOD 6/23/14 Strength: EMOM X 10 alternating minutes 1 X 7 OHS @ 70% Max time plate carries (45/25) one plate in each hand (max 30 sec) June 22, 2014June 20, 2014 by KW CrossFit 1 Min Reading
WOD 6/20/14 WOD #1 12 min AMRAP 3 PSN (135/95) (115/75) 6 ball slams 9 ring dips 5 min rest WOD #2 Tabata PCL (135/95) June 19, 2014June 18, 2014 by KW CrossFit 1 Min Reading
WOD 6/19/14 WOD #1 10 min AMRAP 5 Bench Press (70% of 1 rm) (Make sure there is a spotter) 10 squats 20 DUs WOD #2 June 18, 2014June 18, 2014 by KW CrossFit 1 Min Reading
