WOD 12.01.16 Strength: BSQ 1*5 60% 1*5 65% 1*5 65% 1*5 65% FSQ 4*5 60% WOD: 15 min AMRAP 15 WB (20/14) 5 Bar MU 40’ Lunge November 30, 2016December 1, 2016 by KW CrossFit 1 Min Reading
WOD 11.29.16 Strength: 5 X 12 SDL WOD: 3 min AMRAP 3 HSPU 6 pistols 9 HPCL (Rx+115/75) (Rx 95/65) 1 min rest 5 rounds November 28, 2016November 28, 2016 by KW CrossFit 1 Min Reading
WOD 11.28.16 Strength: BSQ: 1*5 60% 1*3 70% 1*2 80% 1*2 90% 1*1 95% FSQ 1*5 65% 1*4 75% 1*4 80% 1*4 85% WOD: For time 1000 November 27, 2016November 26, 2016 by KW CrossFit 1 Min Reading
WOD 11.26.16 Strength: 5 X 2 PJ Match previous PR on third set Set PR on 4th set Set PR or reduce to 90% on 5th set November 25, 2016November 22, 2016 by KW CrossFit 1 Min Reading
WOD 11.25.16 Strength: BSQ 1*4 70% 1*4 75% 1*4 80% 1*4 85% FSQ 1*5 60% 1*5 65% 1*5 70% 1*5 70% WOD: Air Squat: 50 AbMat: 40 November 24, 2016November 22, 2016 by KW CrossFit 1 Min Reading
WOD 11.23.16 Strength: 5 X 5 RDL Match previous PR on third set Set PR on 4th set Set PR or reduce to 90% on 5th set November 22, 2016 by KW CrossFit 1 Min Reading
WOD 11.22.16 Strength: 2 PP OTM X 10 -90-92% of 2 rep max WOD: 8 min AMRAP Front rack lunge in place rt leg (115/75) (50+ 95/65) November 21, 2016November 19, 2016 by KW CrossFit 1 Min Reading
WOD 11.21.16 Strength: BSQ 1*5 70% 1*5 80% 1*2 85% 1*3 90% 1*1 100% FSQ 1*5 65% 1*4 75% 1*4 80% 1*4 85% WOD: In 2 min November 20, 2016November 19, 2016 by KW CrossFit 1 Min Reading
WOD 11.19.16 WOD: For Time (15 min cap) Row 500 m 40 FSQ (135/95) from ground 30 Ball Slams (30/20) 20 Thrusters 10 MUs/CTB pull ups Rest November 17, 2016November 17, 2016 by KW CrossFit 1 Min Reading
