CrossFit WOD 03.11.21
WODmax reps in 1 minute at 6 stations, no rest between stationstoes to bargoblet squats, 55/40DU’sKB SDHPpush upsslam ball, 30/30rest 2 minutes, repeat AWODtabata handstand hold/plank hold mashup
CrossFit WOD 03.10.21
WODrun 600m21 thrusters, 95/6521 pull upsrun 400m15 thrusters15 pull upsrun 200m9 thrusters9 pull ups AWODtabata butterfly sit ups
CrossFit WOD 03.09.21
WOD (see 03.10.20)AMRAP in 15 minutes1 lateral burpee5 deadlifts, 225/15510 box jumps, 24/2015 wall ball shots, 20/14increase lateral burpee rep by 1 each round AWODtabata side plank
CrossFit WOD 03.08.21
STRENGTHEMOM for 8 minutespause front squat + front squat WOD10-8-6-4-2single arm DB hang clean and jerk, 50/35ring dips AWOD20 GHD hip extensions and GHD sit ups
CrossFit WODs March 8-12
Monday, March 8 STRENGTH EMOM for 8 minutes pause front squat + front squat WOD 10-8-6-4-2 single arm DB hang clean and jerk, 50/35 ring dips Tuesday, March 9 WOD (see 03.10.20) AMRAP in 15 minutes 1 lateral burpee 5 dead lifts, 225/155 10 box jumps, 24/20 15 wall ball shots, 20/14 increase lateral burpee […]
Saturday at The Bar
CROSSFIT 8:30 AM
CrossFit WOD 03.05.21
WODAMRAP in 15 minutes5 squat snatch + OH squat10 slam balls, 30/2015 DB bench press, 45/30 AWODnot for time, 10 Turkish get ups20 atomic sit ups
CrossFit WOD 03.04.21
WOD2 rounds10 handstand push ups10 pistols10 knees to elbows50 walking lunges10 hand stand push ups10 pistols10 knees to elbows50 single-leg jump rope AWODtabata superman/wall sit mash up
CrossFit WOD 03.03.21
STRENGTHsplit jerk 10 x 1 WODAMRAP in 4 minutes3-6-9 …shoulder press, 95/65 (from rack)air squats AWOD30 GHD hip extensions
CrossFit WOD 03.02.21
WODrow 500m, then10 rounds10 KB swings, 55/4010 sit upsthen, row 250m AWODnot for time, 20 PVC shoot throughs