CrossFit WOD 03.28.22
STRENGTHpush press 5 x 5 (all sets above 65%) WOD: SQT (see 03.29.21)3 rounds10 ground to overhead, 95/65200m shuttle sprint AWOD20 GHD hip extensions and GHD sit ups
CrossFit WODs March 28-April 1
Monday, March 28STRENGTHpush press 5 x 5 (all sets above 65%)WOD: SQT (see 03.29.21)3 rounds10 ground to overhead, 95/65200m shuttle sprint Tuesday, March 29STRENGTHback squat 5 x 5 (all sets above 75%)WOD (see 03.31.21)8/2, 8/4, 8/6, 8/8 …AMRAP in 7 minutesmed ball sit ups, 20/14med ball cleans Wednesday, March 30WOD (see 04.01.21)4 x 500m rowrest […]
Saturday at The Bar
CROSSFIT 8:30 AM WOD: CROSSFIT QUARTERFINALS WOD 22.3 (sort of)teams of 2-3, complete the following in any order/rep scheme …128 wall ball shots, 20/1410 rope climbs64 shuttle runs, 25 ft. AWODfor time,90 partner med ball sit ups
CrossFit WOD 03.25.22
WOD3 x 5 minute rounds, 1 minute rest between roundsrow 500m10 power cleans, 135/95max reps DB bench press, 45/30 AWOD2 rounds for max sit ups20 sec side plank20 sec plank20 sec side plank30 sec sit ups30 sec rest
CrossFit WOD 03.24.22
WOD (see 03.25.21)DB DIANE21-15-9DB deadlifts, 45/30handstand push upsrest 2 minutesDB ELIZABETH21-15-9DB squat cleans, 45/30ring dips AWOD30 oblique twists
CrossFit WOD 03.23.22
WOD: FREAK (first rounds of Fran, Eva, Annie and Kelly) (see 03.22.21)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 03.22.22
STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squat WOD15-9-6toes to barpush upssquats AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 03.21.22
STRENGTHshoulder press 5 x 5 (all sets 65%+)deadlift 5 x 5 (all sets 75%+) WOD3 roundsrow 250m10 slam balls, 30/20 AWOD20 GHD hip extensions and GHD sit ups
CrossFit WODs March 21-25
Monday, March 21STRENGTHshoulder press 5 x 5 (all sets 65%+)deadlift 5 x 5 (all sets 75%+)WOD3 roundsrow 250m10 slam balls, 30/20 Tuesday, March 22STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squatWOD15-9-6toes to barpush upssquats Wednesday, March 23WOD: FREAK (first rounds of Fran, Eva, Annie and Kelly) (see 03.22.21)21 thrusters, […]
Saturday at The Bar
Team Fight Gone Bad (2 person) WOD3 minutes of max reps at 5 stationsno rest between stations1. wall ball shots, 20/142. SDHP, 75/553. box jumps, 24/204. push press, 75/555. row, cal. AWODguys vs. girls assault bike blowout