WOD 2.1.17 Strength: 5 X 5 Push Press WOD: 9 min to perform 3 attempts of max SJ Only 3 attempts Can reattempt weight but cannot January 31, 2017January 30, 2017 by KW CrossFit 1 Min Reading
WOD 1.31.17 Strength: 2 BSQ OTM X 10 WOD: For time (15 min cap) 25 wall balls (Rx+ 30/20) (Rx 20/14) (50+14/10) 1 min rest 5 January 30, 2017January 28, 2017 by KW CrossFit 1 Min Reading
WOD 1.30.17 Strength: 5 X 10 DL WOD: 12 min AMRAP 50 DU 50 Air squat 15 CTB pullups Rest 5 min Tabata :20/:10 January 29, 2017January 28, 2017 by KW CrossFit 1 Min Reading
WOD 1.28.17 Strength: 5 X 2 Press WOD: (10 min cap) “Diane” 21-15-9 Deadlift (225/155) HSPU Rest 5 min Tabata :20/:10 X 16 Wall January 27, 2017January 25, 2017 by KW CrossFit 1 Min Reading
WOD 1.27.17 Strength: 3 BP OTM X 10 WOD: 12 min time cap TH: 15 (#115/#75) PSN: 15 Wallball: 15 (30/20) 3 Rounds for time January 26, 2017January 25, 2017 by KW CrossFit 1 Min Reading
WOD 1.26.17 Strength: 5 X 12 OHS WOD: EMOTM X 12 15 DU + CL&J Build up to heavy load If no DUs or trying to January 25, 2017January 25, 2017 by KW CrossFit 1 Min Reading
WOD 1.25.17 Strength: 5 X 2 SDL WOD: Push Press: 30 (#95/#65) Standing Lunge 1/1 x 15 (30 reps) – In front rack – Step backward January 25, 2017 by KW CrossFit 1 Min Reading
WOD 1.24.17 Strength: 5 X 8 PJ WOD: 3 BJ (4 Rx+) (24/20) every :15 X 16 Rest 5 min For Time (use running January 23, 2017January 21, 2017 by KW CrossFit 1 Min Reading
WOD 1.23.17 Strength: 5 X 5 FSQ WOD: Prison Rules 2017 Every :20 complete 5 reps x 15 intervals PSN (Rx is 95/65 but pick January 22, 2017January 21, 2017 by KW CrossFit 1 Min Reading
WOD 1.21.17 Strength: 2 RDL OTM X 10 WOD: :20/:10 x 8 1:00 Rest OHS: (#95/#65) Bar Facing Burpees FSQ HPSN Complete all intervals of OHS, January 20, 2017January 20, 2017 by KW CrossFit 1 Min Reading
