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CrossFit WOD 03.16.22

WODrow 500m21 shoulder press, 95/6515 deadlifts9 front squats3 lateral burpeesrow 500m21 push press15 deadlifts9 front squats3 lateral burpeesrow 500m21 push jerk15 deadlifts9 front squats3 lateral

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CrossFit WOD 03.15.22

WODrun 800m21 wall ball shots, 20/1421 box jumps, 24/20run 600m15 wall ball shots15 box jumpsrun 400m9 wall ball shots9 box jumpsrun 200m AWODfor time, 50

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CrossFit WODs March 14-18

SPRING BREAK CLASS SCHEDULE: 6 AND 7 AM, 5 PM Monday, March 14STRENGTHsumo deadlift 5-5-3-3-2-1-1WOD30-20-10alt DB snatch, 45/30walking lunges Tuesday, March 15WODrun 800m21 wall ball

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CrossFit WOD 03.11.22

CF Games Open WOD 22.3 21 pull-ups42 double-unders21 thrusters, 95/6518 chest-to-bar pull-ups36 double-unders18 thrusters 115/7515 bar muscle-ups30 double-unders15 thrusters 135/85 12 minute time cap

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CrossFit WOD 03.02.22

STRENGTHbench press 8 x 2 WOD (see 03.03.21)AMRAP in 4 minutes3-6-9 …shoulder press, 95/65 (from rack)air squats AWOD20 GHD hip extensions and GHD sit ups

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CrossFit WOD 02.22.22

WOD (see 02.27.20)10-9-8-7-6-5-4-3-2-1EVENOH squat, 95/65pull upspush upsbox jumps, 24/20ODDpower snatchtoes to barring dipsbox jumps AWODtabata wall sit/handstand hold mash up

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CrossFit WOD 02.17.22

STRENGTH8 x thruster + push press + push jerk (from ground) WOD21-15-9wall ball shots, 20/14med ball sit upsKB swings. 55/40slam balls, 30/20 AWOD30 GHD hip

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CrossFit WOD 02.14.22

WODrun 400m20 power cleans, 95/6520 front squats20 push upsrun 400m20 squat cleans20 push press20 push upsrun 400m20 hang power cleans20 thrusters20 push ups AWODtabata L-sit/plank

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CrossFit WOD 02.08.22

WOD: FREESTYLE DIANE 45 deadlifts, 225/155 45 handstand push ups partition as needed to complete 45 reps quickly AWOD tabata n-ups/butterfly sit ups mash up

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CrossFit WOD 02.03.22

WOD3 rounds, 1 minute rest between roundsAMRAP in 5 minutes3 burpee box jumps, 24/206 slam balls, 30/209 KB swings, 55/40 AWODtabata toes to bar/ring dips

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CrossFit WODs Jan 31-Feb 4

Monday, Jan 31 STRENGTH front squat 5-5-3-3-2-1-1 WOD 21-18-15-12-9-6-3 SDHP, 85/55 push press Tuesday, Feb 1 STRENGTH OH squat 5-5-3-3-2-1-1 WOD 30-20-10 OH walking lunges,

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CrossFit WOD 01.27.22

WOD (see 01.31.19)row 500m15 high hang power snatch, 95/6515 OH squatsrow 500m15 low hang power snatch15 OH squatsrow 500m15 power snatch15 OH squats AWODtabata side

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CrossFit WOD 01.24.22

STRENGTHbench press 5-5-3-3-2-1-1 WOD (see 01.25.21)AMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …goblet squats, 55/40handstand push ups AWOD30 Russian twists

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CrossFit WOD 01.18.22

STRENGTHback squat 1-1-1 WOD (see 01.20.21)200m OH plate carry, 45/25then,5 rounds10 wall ball shots, 20/1410 med ball sit ups AWODnot for time,3 rounds10 hollow rocks20

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CrossFit WOD 01.17.22

STRENGTHshoulder press 1-1-1 WOD (see 01.19.21)25 power snatch, 95/6525 OH squats25 power cleans25 thrustersEMOM 3 burpees AWOD25 GHD hip extensions and GHD sit ups

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CrossFit WOD 01.12.22

STRENGTH snatch pull 3-3-3 hang squat snatch 2-2-2 squat snatch 1-1-1 WOD 30-20-10 alt DB snatch, 45/30 butterfly sit ups walking lunges AWOD 25 calf

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CrossFit WOD 01.10.22

WOD50 squats21 shoulder press, 95/6515 KB swings, 55/409 ring dips50 squats21 push press15 KB swings9 ring dips50 squats21 push jerk15 KB swings9 ring dips AWOD20

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CrossFit WOD 12.23.21

STRENGTH (see 01.19.21)standing broad jump 1-1-1 WOD3 rounds50 DU’s400m run30 walking lunges200m KB carry, 55/4010 handstand push ups AWOD30 Russian twists

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CrossFit WOD 12.07.21

WOD (see 12.08.20) 10-9-8-7-6-5-4-3-2-1 deadlifts, 225/155 EVEN toes to bar lateral burpees ODD sprint 100m burpee box jump overs, 24/20 AWOD tabata side plank

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CrossFit WODs Dec 6-10

Monday, Dec 6 STRENGTH push jerk 3-3-3-1-1-1-1 WOD (see 12.07.20) 10-8-6-4-2 pistols ring dips, then row 1000m Tuesday, Dec 7 WOD (see 12.08.20) 10-9-8-7-6-5-4-3-2-1 dead

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