WOD 4.7.17 Strength: 5 X 12 PJ WOD: 3 rounds for time 50 goblet squats (35/25) 7 muscle ups 10 HPCL (175/115) April 6, 2017April 5, 2017 by KW CrossFit 1 Min Reading
WOD 4.6.17 Strength: Box Squats 12 min to establish 5 RM WOD: Run: 100M w/Slammer (#30/#20) Ball Slam: 20 Lunge 100M w/Slammer overhead AMRAP: 15 Minutes April 5, 2017April 2, 2017 by KW CrossFit 1 Min Reading
WOD 4.8.17 Strength: 5 X 2 FSQ WOD: “Tommy Mac” 2 rounds for time: 12 Burpees 12 Thruster 115/75# 12 Burpees 12 Power Snatch 115/75# 12 April 5, 2017April 5, 2017 by KW CrossFit 1 Min Reading
WOD 4.5.17 Strength: Strict Press 1 X 10 @ 50% 1 X 5 @ 62.5% 1 X 5 @ 75% 3 X 5 @ 85% WOD: April 4, 2017April 2, 2017 by KW CrossFit 1 Min Reading
WOD 4.4.17 Strength: Box squats – just below parallel 8 X 2 @60 45 sec rest WOD: For time (20 min cap) Mile run 100 T2B April 3, 2017April 2, 2017 by KW CrossFit 1 Min Reading
WOD 4.3.17 Strength: Strict Press 1 X 10 @ 50% 5 X 5 @ 60% with 60 sec rest WOD: 10 PCL (185/125) (155/105) 5 rope April 2, 2017April 2, 2017 by KW CrossFit 1 Min Reading
WOD 4.1.17 Eva 5 rounds for time of: 800m run 30 Kettlebell Swing 71/53 • 30 pull-ups March 31, 2017March 27, 2017 by KW CrossFit 1 Min Reading
WOD 3.31.17 WOD: 5 rounds for time (10 min time cap) 12 SDLHP (115/75) 10 PJ Rest 10 min 5 rds for time 500 March 30, 2017March 27, 2017 by KW CrossFit 1 Min Reading
WOD 3.30.17 OTM X 20 3 Bar MU + 1 HSN Work up to manageable load Rest 5 min OTM X 10 Run to bldg and March 29, 2017March 27, 2017 by KW CrossFit 1 Min Reading
WOD 3.29.17 WOD: Tabata :20/:10 X 24 Cycle through: Wallball (20/14) CTB pullups PCL (115/75) 5 min rest For time: 50 Double KB March 28, 2017March 27, 2017 by KW CrossFit 1 Min Reading
