WOD 1/31/15 Strength: EMOTM, Alternating Minutes X 10 BSQ 5X7 @ 70% of 2 RM Max L-sit hold (use rings, bars, or boxes) WOD: 12 min AMRAP January 30, 2015January 29, 2015 by KW CrossFit 1 Min Reading
WOD 1/30/15 Strength: EMOTM, Alternating Minutes X 10 OHS 5X10 at 60% of 2 RM 10 Russian KB swings HAP WOD: 15 min cap 5 rounds for January 29, 2015January 29, 2015 by KW CrossFit 1 Min Reading
WOD 1/29/15 Strength: EMOTM, Alternating Minutes X 10 PP 5X3 at 80% of 3 RM 12 Box Jumps (24/20) WOD: OTM X 20 SN – build January 28, 2015January 26, 2015 by KW CrossFit 1 Min Reading
WOD 1/28/15 Strength: EMOTM, Alternating Minutes X 10 FSQ 5X5 at 80% of 5 RM 10 WB push press, max height (20/14) WOD: 12 min cap January 27, 2015January 26, 2015 by KW CrossFit 1 Min Reading
WOD 1/27/15 Strength: EMOTM, Alternating Minutes X 10 DL 5X7 at 70% of 2 RM 10 KB/DB Thrusters (53/35/25) WOD: 15 min Time Cap 50 WB January 26, 2015January 26, 2015 by KW CrossFit 1 Min Reading
WOD 1/26/15 Strength: EMOTM, Alternating Minutes X 10 Strict Press 5X10 at 60% of 2 RM KB floor press, :30 sec HAP WOD: 10-9-8-7….1 C & January 25, 2015January 26, 2015 by KW CrossFit 1 Min Reading
WOD 1/24/15 Strength: OHS 7X1 90 sec rest of the following Do five reps at 50% or previous 1 rm Do three reps at 60% then: January 23, 2015January 19, 2015 by KW CrossFit 1 Min Reading
WOD 1/23/15 Strength: Bench Press 7X1 90 sec rest of the following Do five reps at 50% or previous 1 rm Do three reps at 60% January 22, 2015January 19, 2015 by KW CrossFit 1 Min Reading
WOD 1/22/15 Strength: Front Squat 7X1 90 sec rest of the following Do five reps at 50% or previous 1 rm Do three reps at 60% January 21, 2015January 19, 2015 by KW CrossFit 1 Min Reading
WOD 1/21/15 Strength: Dead Lift 7X1 90 sec rest of the following Do five reps at 50% or previous 1 rm Do three reps at 60% January 20, 2015January 19, 2015 by KW CrossFit 1 Min Reading
