CrossFit WOD 09.01.21
WOD: INCREDIBLE HULKAMRAP in 20 minutes5 dead lifts, 115/705 hang power cleans5 front squats5 push press5 back squats AWODnot for time, 2 rounds10 v-ups10 n-ups10 sit ups20 supermans
CrossFit WOD 08.30.21
STRENGTHback squat 5 x 3 WOD: JACKIErow 1000m50 thrusters, 45/3530 pull ups AWODnot for time,3 rounds10 hollow rocks20 supermansthen, 30 sec samson stretch
CrossFit WOD 08.20.21
WOD5 x 2 minute rounds, 1 minute rest btw rounds3 back squats, 85% (from rack)sprint 1 lapmax reps slam balls, 30/20 AWOD100 reps core
CrossFit WOD 07.19.21
STRENGTH/WODEMOM for 16 minutesODD: 3 back squatsEVEN: 20 DU’s AWODtabata med ball sit ups
CrossFit WOD 06.17.21
STRENGTHback squat 5 x 2 WOD50-30-10DU’ssit ups AWODstretch/foam roll
CrossFit WOD 05.20.21
WOD4 rounds10 power cleans, 115/7510 shoulder to overhead20 back squats20 DU’s AWOD60 sec hollow rocks60 sec rest40 sec hollow rocks40 sec rest20 sec hollow rocks
CrossFit WOD 04.22.21
STRENGTH EMOM for 8 minutes 3 back squats rest 4 minutes EMOM for 8 minutes 3 deadlifts AWOD tabata n-ups/butterfly sit ups mash up
CrossFit WOD 03.31.21
STRENGTH back squat 5 x 5, all sets 75%+ WOD AMRAP in 7 minutes 8 med ball sit ups, 20/14 2 med ball cleans 8/4, 8/6, 8/8 … AWOD 25 GHD hip extensions
CrossFit WOD 01.20.21
STRENGTHback squat 1-1-1 WOD200m OH plate carry, 45/25then,5 rounds10 wall ball shots, 20/1410 med ball sit ups AWOD30 Russian twists