CF GAMES OPEN WOD 21.3 + 21.4 21.3 For total time: 15 front squats, 95/65 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Time cap: 15 min 21.4 begins […]
CrossFit WOD 03.26.21 Read More »
WOD DB DIANE 21-15-9 DB deadlifts, 45/30 handstand push ups rest 2 minutes DB ELIZABETH 21-15-9 DB squat cleans, 45/30 ring dips AWOD max toes to bar in 1 minute
CrossFit WOD 03.25.21 Read More »
STRENGTH (see 03.26.19)shoulder press 5 x 5, all sets 65%+deadlift 5 x 5, all sets 75%+ WOD3 minutes on the clockrow 500mmax reps slam balls, 30/20 AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 03.24.21 Read More »
STRENGTH 10 x 90 second rounds, increase load each round 3 snatch grip deadlifts 2 hang power snatch 1 power snatch WOD 3 minutes on the clock run 400m max reps v-ups AWOD 30 GHD hip extensions
CrossFit WOD 03.23.21 Read More »
WOD: FREAK (first rounds of Fran, Eva, Annie and Kelly)21 thrusters, 95/6521 pull upsrun 800m30 KB swings, 55/4030 pull ups50 DU’s50 sit ups400m run30 box jumps, 24/2030 wall ball shots, 20/14 AWODnot for time,50 med ball sit ups
CrossFit WOD 03.22.21 Read More »
Monday, March 22 WOD: FREAK (first rounds of Fran, Eva, Annie and Kelly) 21 thrusters, 95/65 21 pull ups run 800m 30 KB swings, 55/40 30 pull ups 50 DU’s 50 sit ups 400m run 30 box jumps, 24/20 30 wall ball shots, 20/14 Tuesday, March 23 STRENGTH (see 03.25.19) 10 x 90 second rounds,
CrossFit WODs March 22-26 Read More »
CF GAMES OPEN WOD 21.2 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs 50-lb. dumbbell, 24-in. box Time cap: 20 min.
CrossFit WOD 03.19.21 Read More »
WOD 5 rounds, 1 minute rest between rounds AMRAP in 2 minutes 1. 20 KB swings, 55/40 + max reps DB bench press, 45/30 2. 20 KB swings + max reps wall ball shots, 20/14 3. 20 KB swings + max reps max reps KB SDHP 4. 20 KB swings + max reps max reps
CrossFit WOD 03.18.21 Read More »
WODrow 500m21 shoulder press, 95/6515 deadlifts9 front squats3 bar facing burpeesrow 500m21 push press, 95/6515 deadlifts9 front squats3 bar facing burpeesrow 500m21 push jerk, 95/6515 deadlifts9 front squats3 bar facing burpeesrow 500m AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 03.17.21 Read More »
