WOD 11.01.16 – Coach Frank’s Birthday! Strength: BSQ 1*8 65% 1*6 75% 1*4 85% 1*4 90% FSQ 1*5 70% 1*4 80% 1*3 85% 1*3 90% WOD: 10 RFT (15 min cap) October 31, 2016October 30, 2016 by KW CrossFit 1 Min Reading
WOD 10.31.16 Strength: 5 X 3 Push Press from 6.8.16 WOD: 3 min AMRAP 3 PSN 6 T2B 9 air squats 1 min rest 5 rounds October 30, 2016October 29, 2016 by KW CrossFit 1 Min Reading
WOD 10.29.16 Strength: 5 X 12 Deadlift from 6.2.16 WOD: Partner Workout 20 min AMRAP P1 works while P2 rests Switch as needed 100 wall balls 80 October 28, 2016October 26, 2016 by KW CrossFit 1 Min Reading
WOD 10.28.16 Strength: 5 X 8 Strict Press WOD: 10 rounds for time (12 min cap) 7 hang KBSN from right hand (53/35) 7 hang KBSN from October 27, 2016October 26, 2016 by KW CrossFit 1 Min Reading
WOD 10.27.16 Strength: 2 OHS OTM X 10 92% of 2 rep max WOD: 3 rounds for time Run 400 30 FSQ (75/55) 20 Shoulder to October 26, 2016October 24, 2016 by KW CrossFit 1 Min Reading
WOD 10.26.16 Strength: BSQ 1*8 65% 1*8 70% 1*8 75% 1*8 80% FSQ 1*5 60% 1*5 65% 1*5 70% 1*5 70% WOD: For October 25, 2016October 23, 2016 by KW CrossFit 1 Min Reading
WOD 10.25.16 Strength: 5 X 5 Bench Press WOD: HaitiWod 16.1 (18-39, Rx Male and Female) For Time 12 min cap 40 Hang Power Clean & October 24, 2016October 23, 2016 by KW CrossFit 1 Min Reading
WOD 10.24.16 Strength: BSQ 1*8 65% 1*8 70% 1*6 80% 1*6 85% FSQ 1*5 70% 1*5 75% 1*5 80% 1*5 85% WOD: 2 min AMRAP October 23, 2016October 22, 2016 by KW CrossFit 1 Min Reading
WOD 10.22.16 WOD: Partner workout 20 min cap 1 person works while the other rests Switch as needed 40 hang PSN (95/65) 40 burpee over bar 30 October 21, 2016October 20, 2016 by KW CrossFit 1 Min Reading
WOD 10.21.16 Strength: BSQ 1*10 60% 1*10 65% 1*8 70% 1*8 75% FSQ 1*5 60% 1*5 65% 1*5 70% 1*5 70% WOD: 4 October 20, 2016October 20, 2016 by KW CrossFit 1 Min Reading