CrossFit WOD 03.02.22
STRENGTHbench press 8 x 2 WOD (see 11.01.21)AMRAP in 4 minutes3-6-9 …shoulder press, 95/65 (from rack)air squats AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 03.01.22
WOD (see 03.02.21) row 500m, then10 rounds10 KB swings, 55/4010 sit upsthen, row 250m AWODtabata ring rows/push ups mashup
CrossFit WOD 02.28.22
STRENGTH/WODEMOM for 16 minutesODD3 lateral burpees5 med ball cleansEVENsquat clean + hang squat clean AWODtabata row
CrossFit WOD 02.25.22
CF Games Open WOD 22.1AMRAP in 15 minutes3 wall walks12 DB snatch, 50/3515 box jump overs, 24//20
CrossFit WOD 02.24.22
STRENGTH split jerk 10 x 1 WOD 3 rounds row 250m 10 slam balls, 30/20 AWOD 30 Russian twists
CrossFit WOD 02.23.22
WOD (see 02.22.21)4 rounds10 SDHP, 95/6510 push press20 back squats200m run AWOD20 GHD hip extensions and GHD sit ups
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
CrossFit WOD 02.21.22
STRENGTH EMOM for 8 minutes 3 back squats rest 4 minutes EMOM for 8 minutes 3 deadlifts AWOD 30-20-10 DU’s sit ups
CrossFit WODs Feb 21-25
Monday, Feb 21STRENGTHEMOM for 8 minutes3 back squatsrest 4 minutesEMOM for 8 minutes3 deadlifts Tuesday, Feb 22WOD10-9-8-7-6-5-4-3-2-1EVENOH squat, 95/65pull upspush upsbox jumps, 24/20ODDpower snatchtoes to barring dipsbox jumps Wednesday, Feb 23WOD (see 02.22.21)4 rounds10 SDHP, 95/6510 push press20 back squats200m run Thursday, Feb 24STRENGTHsplit jerk 10 x 1WOD3 roundsrow 250m10 slam balls, 30/20 Friday, Feb […]
Saturday at The Bar
CROSSFIT 8:30 AM