WOD 4/1/15 – April Fools Strength: Strict Press 90 sec rest doing: 1 X 5 @ 40% of 1 rm 1 X 5 @ 50% of 1 rm 1 March 31, 2015March 30, 2015 by KW CrossFit 1 Min Reading
WOD 3/31/15 Strength: BSQ 90 sec rest doing: 1 X 5 @ 40% of 1 rm 1 X 5 @ 50% of 1 rm 1 X March 30, 2015March 30, 2015 by KW CrossFit 1 Min Reading
WOD 3/30/15 Strength: Deadlift 90 sec rest doing: 1 X 5 @ 40% of 1 rm 1 X 5 @ 50% of 1 rm 1 X March 29, 2015March 28, 2015 by KW CrossFit 1 Min Reading
WOD 3/25/15 WOD: 18 min cap 5 rounds for time: 400 m run 30 Russian swings (71/53) 20 DUs 10 goblet squats March 24, 2015March 24, 2015 by KW CrossFit 1 Min Reading
WOD 3/24/15 WODs 20 min to establish 1 rm CL & J (squat clean) 2 min to reduce weight to 70% 7 min AMRAP of CL & March 23, 2015March 21, 2015 by KW CrossFit 1 Min Reading
WOD 3/23/15 WODs: for time (18 min cap) 50 cal row 40 box over burpees 30 thrusters (135/95) 20 pistols 10 STO rest 5 min March 22, 2015March 21, 2015 by KW CrossFit 1 Min Reading
WOD 3/21/15 Strength: Deficit DL 5 X 5 stand on 45 lb plate go up in moderate increments every 2 min WOD: Open 15.4 March 20, 2015March 17, 2015 by KW CrossFit 1 Min Reading
WOD 3/20/15 Strength: 5 X 2 Panda Pull Cleans from the floor every 2 min start 50% of 1 rm clean go up in moderate increments March 19, 2015March 17, 2015 by KW CrossFit 1 Min Reading
WOD 3/19/15 Strength: Pause FSQ 5 X 5 warm up @ 50% and 60% of 1 rm Start at 70% of 1 rm Go up in small March 18, 2015March 17, 2015 by KW CrossFit 1 Min Reading
WOD 3/18/15 Strength: Snatch Balance 7X1 warm up with appropriate weight go up on manageable increments 90 sec between sets WOD: EMOM X 20 Squat Snatch March 17, 2015March 16, 2015 by KW CrossFit 1 Min Reading
