WOD 7/1/15 Strength: OHS 5 X 3 WOD: EMOM X 20 Hang SN grip panda pull + Hang SN start at light weight go up in June 30, 2015June 29, 2015 by KW CrossFit 1 Min Reading
WOD 6/30/15 15 min cap Redna Hill Run for Time (1.3 miles) then in remaining time: AMRAP Ground-To-Overhead (115/75) CF Lite: Warm Up: 400m run June 29, 2015June 29, 2015 by KW CrossFit 1 Min Reading
WOD 6/29/15 Strength: Press 5X5 WOD: 14 min AMRAP 10 FSQ (135/95) 15 bar-over-burpees 20 double unders June 28, 2015June 28, 2015 by KW CrossFit 1 Min Reading
WOD 6/27/15 5 rounds for time 12 Sumo deadlift high pull (115, 75) 12 Push Jerk 12 Back squats June 26, 2015June 25, 2015 by KW CrossFit 1 Min Reading
WOD 6/26/15 Partner WOD Run 400 100 Russian KettleBell swings 100 air squats 100 ball slams 100 sit-ups 100 push ups Run 400 m June 25, 2015 by KW CrossFit 1 Min Reading
WOD 6/24/15 EMOM X 24 0-7 min 10 box jump with squat on top 8-15 min 50 m run + 5 burpee 16-24 8 toe-to bar June 24, 2015 by KW CrossFit 1 Min Reading
WOD 6/23/15 WOD: 15 min to establish 1 rm CL & J then: EMOM X 20 PCL+J+SJ June 23, 2015 by KW CrossFit 1 Min Reading
WOD 6/23/15 For time (20 minute cap) Run 400 m buy in: then complete: 5 rounds of 30 WB (20/14) (10/9) run* If you do June 22, 2015June 21, 2015 by KW CrossFit 1 Min Reading
WOD 6/22/15 “Bradshaw” Named after US Army 1st Lieutenant Brian Bradshaw. Was killed in 2009 in Afghanistan from an improvised explosive device 10 rounds for time of: June 21, 2015 by KW CrossFit 1 Min Reading
WOD 6/20/15 Strength: PP 5×7 WOD: 4 rounds for time 20 PCL (115/75) 10 ring dips 5 burpee penalty every time the bar is dropped in June 19, 2015June 18, 2015 by KW CrossFit 1 Min Reading
