Category: WOD

CrossFit WOD 11.18.21

WODAMRAP in 17 minutes20 wall ball shots, 20/1420 SDHP, 75/5520 box jumps, 24/2020 push press, 75/5520 cal row AWODfor time,9 v-ups15 n-ups21 sit ups

CrossFit WOD 11.17.21

STRENGTHsquat snatch 10 x 1 WOD (see 03.16.21)20-2 alt 1-arm DB snatch, 45/302-20 walking lunges AWOD20 GHD hip extensions and GHD sit ups

CrossFit WOD 11.16.21

STRENGTHpush press 5-5-3-3-2-1-1 WOD (see 06.02.21)DEATH BY CLEAN AND JERK, 135/95 AWODnot for time,3 rounds10 hollow rocks20 supermans

CrossFit WOD 11.15.21

WODrow 1000m100 air squats50 DB bench press, 45/30row 500m50 air squats25 DB bench press AWOD20 GHD hip extensions and GHD sit ups

CrossFit WODs Nov 15-19

Monday, Nov 15WODrow 1000m100 air squats50 DB bench press, 45/30row 500m50 air squats25 DB bench press Tuesday, Nov 16STRENGTHpush press 5-5-3-3-2-1-1WODDEATH BY CLEAN AND JERK, 135/95 Wednesday, Nov 17STRENGTHsquat snatch 10 x 1WOD20-2 alt 1-arm DB snatch, 45/302-20 walking lunges Thursday, Nov 18WODAMRAP in 17 minutes20 wall ball shots, 20/1420 SDHP, 75/5520 box jumps, 24/2020 […]

Saturday at The Bar

GOOD LUCK TO AIMEE, EMILY AND ROSA TODAY AT THE GIRLS GONE RX COMPETITIONThis competition is a fundraiser for breast cancer prevention and early detection. Please consider making a donation to Bright Pink to support Team Girls on Fire! CROSSFIT 8:30 AM

CrossFit WOD 11.12.21

WOD12 minutes on the clockAMRAP in 4 minutes: row, cal.AMRAP in 4 minutes: squat cleans, 135/95AMRAP in 4 minutes: 10 push ups + 10 DU’s AWODtabata weighted plank hold

CrossFit WOD 11.11.21

WOD10 handstand push ups20 pull ups30 OH walking lunges, 45/25400m run50 thrusters, 45/35400m run30 OH walking lunges20 pull ups10 handstand push ups AWOD30 Russian twists

CrossFit WOD 11.10.21

STRENGTHOH squats 10 x 1 WOD7 rounds7 KB swings, 55/407 burpees AWOD20 GHD hip extensions and GHD sit ups

CrossFit WOD 11.09.21

WODAMRAP in 20 minutes5 deadlifts, 225/15510 box jumps, 24/205 deadlifts10 toes to bar20 wall ball shots, 20/14 AWODmax med ball sit ups in 1 minute