CrossFit WOD 12.09.21
WODrow 500m10 DB renegade man makers, 45/30run 400m10 DB renegade man makersrow 250m5 DB renegade man makersrun 200m5 DB renegade man makers AWOD50 sit ups for time
CrossFit WOD 12.08.21
STRENGTHOH squat 3-3-3-1-1-1-1 WODAMRAP in 10 minutes3-6-9 …pull upspower snatch, 95/65OH squat AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 12.07.21
WOD10-9-8-7-6-5-4-3-2-1deadlifts, 225/155EVENtoes to barlateral burpeesODDsprint 100mburpee box jump overs, 24/20 AWODtabata side plank
CrossFit WOD 12.06.21
STRENGTHpush jerk 3-3-3-1-1-1-1 WOD10-8-6-4-2pistolsring dips, thenrow 1000m AWOD20 GHD hip extensions and GHD sit ups
CrossFit WODs Dec 6-10
Monday, Dec 6STRENGTHpush jerk 3-3-3-1-1-1-1WOD10-8-6-4-2pistolsring dips, thenrow 1000m Tuesday, Dec 7WOD10-9-8-7-6-5-4-3-2-1dead lifts, 225/155EVENtoes to barlateral burpeesODDsprint 100mburpee box jump overs, 24/20 Wednesday, Dec 8STRENGTHOH squat 3-3-3-1-1-1-1WODAMRAP in 10 minutes3-6-9 …pull upspower snatch, 95/65OH squat Thursday, Dec 9WODrow 500m10 DB renegade man makers, 45/30run 400m10 DB renegade man makersrow 250m5 DB renegade man makersrun 200m5 DB […]
Saturday at The Bar
CROSSFIT 8:30 AM
CrossFit WOD 12.03.21
WODrow 1000m, rest 4 minutesrow 750m, rest 3 minutesrow 500m, rest 2 minutesrow 250m AWOD100 reps core
CrossFit WOD 12.02.21
STRENGTHbench press 10 x 2 WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …med ball sit ups, 20/14med ball cleans AWODstretch/foam roll
CrossFit WOD 12.01.21
WOD800m run21 wall ball shots, 20/1415 KB swings, 55/409 DB deadlifts, 45/30400m run + 200m DB carry21 wall ball shots15 KB swings9 DB deadlifts200m run + 200m DB carry21 wall ball shots15 KB swings9 DB deadlifts200m DB carry AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 11.30.21
WODAMRAP in 18 minutes15 box jumps, 24/2012 push press, 115/759 toes to bar AWOD30 Russian twists