CrossFit WOD 12.30.21
CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PMWARM UP2 x 10 squats, push ups, sit ups, pull ups WODrow 1000m21 SDHP, 75/5521 push press21 ring dipsrow 750m15 SDHP15 push press15 ring dipsrow 500m9 SDHP9 push press9 ring dips AWODfor time,9 toes to bar15 knees to elbows21 sit ups
CrossFit WOD 12.29.21
CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PM STRENGTHE2MOM for 16 minutes3 bench press3 deadlifts WODtabata row AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 12.28.21
CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PM STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squat WOD3 rounds5 pull ups10 push ups15 squats20 DU’s AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 12.27.21
CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PM WOD21-18-15-12-9-6wall ball shotsmed ball sit ups1-2-3-4-5-6squat clean + split jerk, 135/95 AWODtabata side plank
CrossFit WODs Dec 27-31
Monday, Dec 27CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PMWOD21-18-15-12-9-6wall ball shots, 20/14med ball sit ups1-2-3-4-5-6squat clean + split jerk, 135/95 Tuesday, Dec 28CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PMSTRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squatWOD3 rounds5 pull ups10 push ups15 […]
CrossFit WOD 12.24.21
ONE CLASS TODAY AT 8:30 AMWOD: 12 DAYS OF CHRISTMAS CROSSFITrep scheme follows the song: 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 …1. tuck jump2. burpees3. pull ups4. wall ball shots5. DB front squats6. KB swings7. KB SDHP8. 1-arm alt DB snatch9. sit ups10 OH walking lunges11. slam balls12. clean and jerk
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
CrossFit WOD 12.22.21
WOD7 rounds7 power cleans, 95/657 thrusters7 lateral burpees AWODtabata plank hold/sit ups mash up
CrossFit WOD 12.21.21
WODAMRAP in 18 minutes1-1-1-1, 2-2-2-2, 3-3-3-3 …pull uppush upsquat snatch, 95/65box jump, 24/20
CrossFit WOD 12.20.21
STRENGTH8 x 3 position power snatch WOD21-15-91-arm DB snatch, 45/30toes to bar1-arm DB snatchsit ups AWOD30 GHD hip extensions