WOD 12/1/15 Strength: 5X10 Deadlift WOD: “Morrison” U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, November 30, 2015November 28, 2015 by KW CrossFit 1 Min Reading
WOD 11/30/15 Strength: 5X5 Shoulder Press WOD: 10 min cap 9-7-5 Bar muscle up (scale 1CTB+1pull up = 1 bar muscle up) SqCL (75% of max November 29, 2015November 28, 2015 by KW CrossFit 1 Min Reading
WOD 11/28/15 Strength: 5X8 FSQ WOD: 21-15-9 HCL & J (185/125) T2B Ball slams (30/20) November 27, 2015November 26, 2015 by KW CrossFit 1 Min Reading
WOD 11/27/15 Strength: 5X2 Push Press WOD: Nancy” from 5-27-15 5 Rounds for time 15 OHS (95/65) Run 400 m November 26, 2015 by KW CrossFit 1 Min Reading
WOD 11/25/15 Strength: 5 X 3 PJ WOD: Tabata :20/:10 X 8 FSQ (95/65) Score: total reps rest 5 min Partner row Each partner rows November 24, 2015November 24, 2015 by KW CrossFit 1 Min Reading
WOD 11/24/15 Strength: 5X10 Bench Press WOD: EMOM X 10 3 SN HAP touch and go rest 5 min during this time reduce weight to November 23, 2015November 20, 2015 by KW CrossFit 1 Min Reading
WOD 11/23/15 Strength: 5X5 OHS WOD: For 5 cycles: AMRAP in 3 mins of: 5 Pull-ups 10 Push-ups 15 Wall Balls, 20/14 lbs Rest 1 November 22, 2015November 20, 2015 by KW CrossFit 1 Min Reading
WOD 11/21/15 Strength: 5 X 8 Strict Press WOD: Haiti WOD 15.4 or 10 min AMRAP 5 pull ups 10 push ups 15 air November 20, 2015November 16, 2015 by KW CrossFit 1 Min Reading
WOD 11/20/15 Strength: 5X2 FSQ WOD: The workout for HaitiWOD 15.4 Event 4 (12 am, November 16th to 6 pm, November 22nd) Event 4 has a November 19, 2015November 16, 2015 by KW CrossFit 2 Min Reading
WOD 11/19/15 Strength: 5X12 Push Press WOD: OTM X 10 go to HAP 5 CL rest 5 min Partner Row Accumulate max calories in November 18, 2015November 16, 2015 by KW CrossFit 1 Min Reading
