CrossFit WOD 01.20.22
STRENGTH max height box jump (see 01.18.21) max weight pull up OR max sec flex arm hang (see 01.21.21) WOD 7 rounds 7 pull ups 7 KB swings, 55/40 7 box jumps, 24/20 AWOD 30 Russian twists
CrossFit WOD 01.19.22
STRENGTH deadlift 1-1-1 WOD (see 01.22.21) 50 DB bench press, 45/30 run Kluge Lakes Lane AWOD not for time, 9 v-ups 15 n-ups 21 sit ups
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 supermans20 calf raises
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
CrossFit WODs Jan 17-21
Monday, Jan 17STRENGTHshoulder press 1-1-1WOD (see 01.19.21)25 power snatch, 95/6525 OH squats25 power cleans25 thrustersEMOM 3 burpees Tuesday, Jan 18STRENGTHback squat 1-1-1WOD (see 01.20.21)200m OH plate carry, 45/25then,5 rounds10 wall ball shots, 20/1410 med ball sit ups Wednesday, Jan 19STRENGTHdeadlift 1-1-1WOD (see 01.22.21)50 DB bench press, 45/30run Kluge Lakes Lane Thursday, Jan 20STRENGTHmax height box […]
Saturday at The Bar
CROSSFIT 8:30 AM
CrossFit WOD 01.14.22
STRENGTH clean pulls 3-3-3 hang squat clean 2-2-2 squat clean 1-1-1 WOD 3 rounds 10 toes to bar 10 1-arm DB hang clean and jerk, 50/35 20 wall ball shots, 20/14 AWOD not for time, 50 med ball sit ups
CrossFit WOD 01.13.22
WOD (similar to 01.07.21) row 1000m, rest 4 minutes row 750m, rest 3 minutes row 500m, rest 2 minutes row 250m AWOD 100 reps core
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 raises 25 GHD hip extensions
CrossFit WOD 01.11.22
WOD AMRAP in 15 minutes 10 pull ups 5 deadlifts, 225/155 10 push ups 5 deadlifts 10 box jumps, 24/20 AWOD tabata wall sit/handstand hold mash up