CrossFit WODs Dec 20-25
Monday, Dec 20STRENGTH8 x 3 position power snatchWOD21-15-91-arm DB snatch, 45/30toes to bar1-arm DB snatchsit ups Tuesday, Dec 21WODAMRAP in 18 minutes1-1-1-1, 2-2-2-2, 3-3-3-3 …pull uppush upsquat snatch, 95/65box jump, 24/20 Wednesday, Dec 22WOD7 rounds7 power cleans, 95/657 thrusters7 lateral burpees Thursday, Dec 23STRENGTH (see 01.19.21)standing broad jump 1-1-1WOD3 rounds50 DU’s400m run30 walking lunges200m KB […]
Saturday at The Bar
CROSSFIT 8:30 AM
CrossFit WOD 12.17.21
WOD50-40-30-20-10row, cal.after each set10 deadlifts, 205/13510 knees to elbows AWODtabata weighted plank hold
CrossFit WOD 12.16.21
STRENGTH5 x shoulder press + 2 push press WOD21-15-9ring rowsDB hang power clean,, 45/30push upsn-ups AWOD30 GHD hip extensions
CrossFit WOD 12.15.21
WODAMRAP in 17 minutes5 chest to bar pull ups10 box jumps, 24/2015 OH squats, 95/65200m run AWOD30 Russian twists
CrossFit WOD 12.14.21
STRENGTH10 x squat clean + front squat WODAMRAP in 5 minutes3-6-9 …wall ball shots, 20/14med ball sit ups AWOD30 GHD hip extensions
CrossFit WOD 12.13.21
WOD5 rounds, 1 minute rest between roundsAMRAP in 2 minutes20 KB swings, 55/40 + max reps DB push press, 45/3020 KB swings + max reps KB SDHP, 55/4020 KB swings + max reps DB bench press20 KB swings + max reps goblet squats20 KB swings + max reps DB lunges AWOD2 rounds for max sit […]
CrossFit WODs Dec 13-17
Monday, Dec 13WOD5 rounds, 1 minute rest between roundsAMRAP in 2 minutes20 KB swings, 55/40 + max reps DB push press, 45/3020 KB swings + max reps KB SDHP, 55/4020 KB swings + max reps DB bench press20 KB swings + max reps goblet squats20 KB swings + max reps DB lunges Tuesday, Dec 14STRENGTH10 […]
Saturday at The Bar
CROSSFIT 8:30 AM
CrossFit WOD 12.10.21
WOD15 minutes on the clock30 clean and jerks, 135/95then,AMRAP20 DU’s20 cal row AWOD60 sec hollow rocks, rest 60 sec40 sec hollow rocks, rest 40 sec20 sec hollow rocks