WOD 9/1/15 Strength: 5X10 Dead Lift WOD: “Isabell” (10 min cap) 30 squat snatches, yes squat snatches, for time Rx (135/95) (115/75) rest 3 min August 31, 2015August 30, 2015 by KW CrossFit 1 Min Reading
WOD 8/31/15 Strength: 5X5 Press WOD: 14 min AMRAP 15 wallballs (20/14/14) (10’/9’/9’) 10 T2B (Knee to chest) 5 Shoulder to overhead (135/95)(115/75)(95/65) August 30, 2015August 29, 2015 by KW CrossFit 1 Min Reading
WOD 8/29/15 Strength: 5 X 8 FSQ WOD: Tabata :20 work/:10 rest 30 intervals SDHP (115/75) Russian twists (35/25) BSQ KB snatch rest August 28, 2015August 24, 2015 by KW CrossFit 1 Min Reading
WOD 8/28/15 Strength: 5 X 2 Push Press WOD: 5 Bar Muscle-ups (scale 1 pull up/1 dip= 1 bar MU) 50 Double Unders 4 Bar Muscle-ups August 27, 2015August 24, 2015 by KW CrossFit 1 Min Reading
WOD 8/27/15 Strength: 5 X 12 BSQ WOD: EMOM X 10 10 KB swings (Russian) HAP 5 ring dips 3 min rest EMOM X August 26, 2015August 25, 2015 by KW CrossFit 1 Min Reading
WOD 8/26/15 Strength: 5 X 3 PJ WOD: 15 min to complete 5 attempts of squat cleans record heaviest lift. then: Immediately after 15 min, August 25, 2015August 24, 2015 by KW CrossFit 1 Min Reading
WOD 8/25/15 Strength: 5 X 10 Bench Press WOD: OTM until complete On the minute, perform 5 burpees and a max set of ground to overhead August 24, 2015August 22, 2015 by KW CrossFit 1 Min Reading
WOD 8/24/15 Strength: 5 X 5 OHS WOD: “Hope” Three rounds of: Burpees 75 pound Power snatch Box jump, 24″ box 75 pound Thruster Chest to August 23, 2015August 22, 2015 by KW CrossFit 1 Min Reading
WOD 8/22/15 WOD: 7 RFT (20 min cap) 200 m run 5 HPSN (RX+ 155/105) (RX 135/95) (115/75) OHS August 21, 2015August 21, 2015 by KW CrossFit 1 Min Reading
WOD 8/21/15 Running Clock – Partner WOD Each partner alternates AMRAP – 7 min 2 rope climbs (Rx+ 1 normal/1 legless) Scale – rope ascents August 20, 2015August 19, 2015 by KW CrossFit 1 Min Reading
