WOD 10/1/14 Strength: Pause BSQ, 5X5 Use 80% of your BSQ as your theoretical pause BSQ 1 RM First set should be 60% of the theoretical 1 September 30, 2014 by KW CrossFit 1 Min Reading
WOD 9/30/14 Strength: Behind neck press (clean grip), 5X5 Use your strict press as your theoretical 1 RM First set should be 60% of the theoretical 1 September 29, 2014September 29, 2014 by KW CrossFit 1 Min Reading
WOD 9/29/14 Strength: Sumo Dead Lift 5X5 go to HAP Use 80% of 1 rm conventional DL as your theoretical 1 rm Start first set at 60% September 28, 2014 by KW CrossFit 1 Min Reading
WOD 9/26/14 WOD#1 EMOM alternating minutes X 12 min even – 3 CTB pullups, 3 push ups, rope climb odd – 10 ball slams HAP WOD#2 Tabata September 25, 2014September 25, 2014 by KW CrossFit 1 Min Reading
WOD 9/25/14 WOD: #1 15 min to establish 1 rm PJ rest 1 min, reduce weight to 70% of 1 rm 5 min max reps of PJ September 24, 2014September 24, 2014 by KW CrossFit 1 Min Reading
WOD 9/24/13 WOD: AMRAP 3 min 3 push ups 6 wall balls (20/14) (10/9) rest 1 min AMRAP 3 min 3 pullups 6 toe to bar rest September 23, 2014September 23, 2014 by KW CrossFit 1 Min Reading
WOD 9/23/14 #1 15 min to establish 1 rm SN rest 1 min, reduce weight to 70% of 1 rm 5 min max reps of SN September 22, 2014September 21, 2014 by KW CrossFit 1 Min Reading
WOD 9/19/14 Strength: OHS 7X1 90 sec rest of the following Do five reps at 50% or previous 1 rm Do three reps at 60% then: 2 September 18, 2014September 18, 2014 by KW CrossFit 1 Min Reading
WOD 9/18/14 Strength: FSQ 7X1 90 sec rest of the following Do five reps at 50% or previous 1 rm Do three reps at 60% then: 2 September 17, 2014September 16, 2014 by KW CrossFit 1 Min Reading