WOD 10/1/15 Strength: 5 X 12 BSQ WOD: 10 min AMRAP 30 H2H KB swings (53/35) 15 wallballs (20/14) 15 ball slams (30/20) rest 4 September 30, 2015September 30, 2015 by KW CrossFit 1 Min Reading
WOD 9/30/15 Strength: 5 X 3 Push Jerk WOD: 8 minutes to work up to 70% of PCL 1 rm Then: Every :30 for 10 min September 29, 2015September 28, 2015 by KW CrossFit 1 Min Reading
WOD 9/29/15 Strength: 5 X 10 Bench Press WOD: Clock starts and complete the following 0-6 min 30 KB PCL&J alternate hands (R+L = 2) September 28, 2015September 28, 2015 by KW CrossFit 1 Min Reading
WOD 9/28/15 Strength: 5 X 5 OHS For Time (10 min cap) 5 SqCL & J (80% of max SqCL & J or no higher then September 27, 2015September 27, 2015 by KW CrossFit 1 Min Reading
WOD 9/26/15 Strength: 5 X 8 Deadlift WOD: For Time (20 min cap) Partner Workout Divide work in any fashion you want unless specified September 25, 2015September 25, 2015 by KW CrossFit 1 Min Reading
WOD 9/25/15 Strength: 5 X 2 Press WOD: 18 min AMRAP Run 400 m 1 DL/1 HPCL/1 J (135/95) Run 400 m 2 DL/2 HPCL/2 September 24, 2015September 24, 2015 by KW CrossFit 1 Min Reading
WOD 9/24/15 Strength: 5 X 12 FSQ WOD: For Time 10 min cap 21-15-9 Box Jumps (Rx+ 30/24)(Rx 24/20) KBS (American) (Rx+ 71/53) (Rx 53/35) Wallballs September 23, 2015September 21, 2015 by KW CrossFit 1 Min Reading
WOD 9/23/15 Strength: 5 X 3 Push Press WOD: OTM X 20 Pause PSN + HPSN start at light weight build up to HAP If max September 22, 2015September 22, 2015 by KW CrossFit 1 Min Reading
WOD 9/22/15 Strength: 5X10 BSQ WOD: For Time 60 wall balls 10 front rack lunge-in-place (135/95) (R/L = 2) 50 double unders 10 front rack lunge-in-place September 21, 2015September 19, 2015 by KW CrossFit 1 Min Reading
WOD 9/21/15 Strength: 5X5 Push Jerk WODs: For time (12 min cap) 10 wall walks then: 10 Thrusters (135/95) (115/75) (95/65) 20 CL and Jerks 10 September 20, 2015September 19, 2015 by KW CrossFit 1 Min Reading
