WOD 9.30.16 Strength: 5 X 12 PJ WOD: “Helen” from 7.2.16 For time (12 min cap) 3 rounds 400m run 21 KBS 53/35 12 pull ups September 29, 2016September 28, 2016 by KW CrossFit 1 Min Reading
WOD 9.29.16 Strength: 5 X 2 FSQ WOD: “Karen” from (8/18/15) 150 Wall balls (20/14) Rest 5 min 10 rounds for time 10 Russian September 28, 2016September 27, 2016 by KW CrossFit 1 Min Reading
WOD 9.28.16 Strength: 5 X 8 RDL WOD: Isabel (SqSN) (10 min cap) Rest 5 min 4 rounds for time (5 min after the September 27, 2016September 26, 2016 by KW CrossFit 1 Min Reading
WOD 9.27.16 Strength: 5 X 5 Push Press WOD: “Grace” from 7/13/16 (10 min cap) 30 PCL and J (135/95) Rest 5 min 400 m September 26, 2016September 26, 2016 by KW CrossFit 1 Min Reading
WOD 9.26.16 Strength: 2 BSQ OTM X 10 Should be 90-92% of 2RM WOD: “Jackie” (From 10.15.15) (10 min cap) 1000 m row 50 Thrusters 30 September 25, 2016 by KW CrossFit 1 Min Reading
WOD 9.24.16 WOD: “Annie” (From 11/5/15) DUs Sit ups Rest 10 min T2B: 10 HSPU: 10 Alternating OTM 10 Minutes Mobilize your shoulders September 23, 2016September 22, 2016 by KW CrossFit 1 Min Reading
WOD 9.23.16 WOD: 4 Rounds for time (18 min cap) 10 PSN 15 CTB Pull ups 20 Pistols (R/L = 2) Rest 7 min 10 September 22, 2016September 21, 2016 by KW CrossFit 1 Min Reading
WOD 9.22.16 WOD: 4 Rounds for Time (20 min cap) 60 Double unders (120 singles) 40 Thrusters (45/35) 20 V-ups Rest 10 min 800 m run September 21, 2016September 21, 2016 by KW CrossFit 1 Min Reading
WOD 9.21.16 “Gwen” Clean & Jerk 15-12- and 9 reps (15 min cap) Touch and go at floor only. Even a re-grip off the floor is a September 20, 2016September 20, 2016 by KW CrossFit 1 Min Reading