CrossFit WOD 07.19.21
STRENGTH/WODEMOM for 16 minutesODD: 3 back squatsEVEN: 20 DU’s AWODtabata med ball sit ups
CrossFit WODs July 19-23
Monday, July 19 STRENGTH/WOD EMOM for 16 minutes ODD: 3 back squats EVEN: 20 DU’s Tuesday, July 20 WOD (see 07.23.20) 3 rounds, 1 minute rest between rounds AMRAP in 5 minutes 3 pull ups 6 KB swings, 55/40 9 goblet squats Wednesday, July 21 STRENGTH split jerk 10 x 1 WOD (see 07.24.19) 7 […]
Saturday at The Bar
CROSSFIT 8:30 AM
CrossFit WOD 07.16.21
WOD2 rounds50 wall ball shots, 20/1440 KB SDHP, 55/4030 OH walking lunges, 45/25200m KB carry10 DB renegade man makers, 45/30 AWOD30 Russian twists
CrossFit WOD 07.15.21
WOD10-9-8-7-6-5-4-3-2-1pull upsdeadlifts, 225/155push upsbox jumps, 24/20 AWODtabata side plank
CrossFit WOD 07.14.21
STRENGTHhang power snatch 5-5-5power snatch + OH squat 3-3-3squat snatch 1-1-1 WOD3 rounds10 DU’s10 alt. DB snatch, 45/3010 slam balls, 30/20 AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 07.13.21
WOD12 minutes on the clockAMRAP in 4 minutesrow, cal.AMRAP in 4 minutessquat cleans, 135/95AMRAP in 4 minutes10 KB swings, 55/4010 sit ups AWOD60 sec hollow rocksrest 60 sec40 sec hollow rocksrest 40 sec20 sec hollow rocks
CrossFit WOD 07.12.21
STRENGTHhang power clean 5-5-5power clean + front squat 3-3-3squat clean 1-1-1 WOD3 rounds10 1-arm DB hang clean and jerk, 50/3510 toes to bar AWOD25 GHD hip extensions
CrossFit WODs July 12-16
Monday, July 12 STRENGTH hang power clean 5-5-5 power clean + front squat 3-3-3 squat clean 1-1-1 WOD 3 rounds 10 1-arm DB hang clean and jerk, 50/35 10 toes to bar Tuesday, July 13 WOD (see 07.13.20) 12 minutes on the clock AMRAP in 4 minutes row, cal. AMRAP in 4 minutes squat cleans, […]
Saturday at The Bar
CROSSFIT 8:30 AM