WOD 8.1.16 Strength: 5 X 12 FSQ WOD: 12 min AMRAP 100 singles (Rx+ DUs) 10 FSQ (185/120) from rack Rest 5 min For July 31, 2016July 30, 2016 by KW CrossFit 1 Min Reading
WOD 7.30.16 Desforges Five rounds for time of: 12 Deadlifts, 225/150 20 Pull-ups 12 Clean & Jerk, 135/95 20 Knees to elbows U.S. Marine Corps Sergeant Joshua July 29, 2016July 27, 2016 by KW CrossFit 1 Min Reading
WOD 7.29.16 Do the following in Fight Gone Bad style where you spend 1 minute at each station and rotate among movements. Movements can be done in July 28, 2016July 27, 2016 by KW CrossFit 1 Min Reading
WOD 7.28.16 Barbell Complex (#225/#155) Deadlift Clean Front Squat Jerk* *Should be completed as a set – touch and go for a completed round. AMRAP 20 Minutes July 27, 2016July 23, 2016 by KW CrossFit 1 Min Reading
WOD 7.27.16 Clock is set for 15 min Perform the following: 10 rds of 5 pull ups 10 push ups 15 squats In remaining time: AMRAP July 26, 2016July 25, 2016 by KW CrossFit 1 Min Reading
WOD 7.26.16 “Abbate” For time: Run 1 mile 21 Clean & Jerk 155/105# Run 800m 21 Clean & Jerk 155/105# Run 1 Mile U.S. Marine Corps Sergeant July 25, 2016July 25, 2016 by KW CrossFit 1 Min Reading
WOD 7.25.16 With 20 min running clock, complete the following: For time 3 Rounds for time: 10 OHS (135/95) 10 T2B In remaining time establish 1 July 24, 2016July 24, 2016 by KW CrossFit 1 Min Reading
WOD 7.23.16 Strength: 5 X 2 RDL 3rd set should match previous 2 RM. 4th and 5th sets should go up in small increments. WOD: “Coe” July 22, 2016July 22, 2016 by KW CrossFit 1 Min Reading
WOD 7.22.16 Strength: 5 X 8 Push Press 3rd set should match previous 8 RM. 4th and 5th sets should go up in small increments. WOD: July 21, 2016July 20, 2016 by KW CrossFit 1 Min Reading
WOD 7.21.16 Strength: 5 X 5 BSQ 3rd set should match previous 5 RM. 4th and 5th sets should go up in small increments. WOD: EVENT July 20, 2016July 18, 2016 by KW CrossFit 1 Min Reading