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CrossFit WOD 01.13.21
WOD10-9-8-7-6-5-4-3-2-1pull updeadlift, 225/155push upbox jump, 24/20 AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit WOD 01.12.21
STRENGTHshoulder press 1-1-1push press 3-3-3push jerk 5-5-5 WOD30 DU’s30 burpees30 wall ball shots, 20/14 AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 01.11.21
STRENGTHOH squat 5-5-5snatch balance 3-3-3squat snatch 1-1-1 WOD3 rounds10 DU’s10 burpees10 wall ball shots, 20/14 AWOD20 GHD hip extensions and GHD sit ups
CrossFit WODs Jan 11-15
Monday, Jan 11STRENGTHOH squat 5-5-5snatch balance 3-3-3squat snatch 1-1-1WOD3 rounds10 DU’s10 burpees10 wall ball shots, 20/14 Tuesday, Jan 12STRENGTHshoulder press 1-1-1push press 3-3-3push jerk 5-5-5WOD30
CrossFit WOD 01.08.21
STRENGTHsquat clean 10 x 1 WOD10-8-6-4-2chest to bar pull upsring dips AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 01.07.21
WOD row 250m, rest 2 minutes row 500m, rest 3 minutes row 750m, rest 4 minutes row 1000m AWOD 100 reps core
CrossFit WOD 01.06.21
STRENGTHdeadlift 5 x 2 WOD21-18-15-12-9-6-3SDHP, 75/55push press AWOD30 Russian twists
CrossFit WOD 01.05.21
WOD3 rounds50 DU’s10 back squats, 225/155 (rack)12 DB bench press, 45/30 AWODmax toes to bar in 1 minute
CrossFit WOD 01.04.21
WODAMRAP in 20 minutes200m run3 hang power cleans, 135/954 KB swings, 55/405 box jumps, 24/20 AWOD60 sec hollow rocks, rest 60 sec40 sec hollow rocks,
CrossFit WODs Jan 4-8
Monday, Jan 4 WOD (see 01.07.20) AMRAP in 20 minutes 200m run 3 hang power cleans, 1535/95 4 KB swings, 55/40 5 box jumps, 24/20