CrossFit WOD 07.08.22
WOD: DEATH BY BACK SQUAT (see 07.09.21)with a continuously running clock0:00-1:00 1 back squat, 225/1551:00-2:00 2 back squats2:00-3:00 3 back squats… continue til you can not complete the back squat repsthen,run Kluge Lakes Lane for time AWOD100 reps core
CrossFit WOD 06.24.22
WODMax reps in 2 minutes at 6 stations, 1 min rest between stationswall ball shots, 20/14SDHP, 75/55DB bench press, 45/30med ball sit ups, 20/14back squat, 75/55DB box step ups, 45-24/30-20 AWODtabata hollow rocks/supermans mash up
CrossFit WOD 06.20.22
STRENGTHEMOM for 8 minutes3 back squatsrest 4 minEMOM for 8 minutes3 deadlifts AWOD21-15-9push upssit ups
CrossFit WOD 06.02.22
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CrossFit WOD 05.19.22
WOD (see 05.20.21)4 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 05.02.22
STRENGTH: CROSSFIT TOTAL (see 09.13.21)back squat 1-1-1shoulder press 1-1-1deadlift 1-1-1Your CrossFit Total score is the sum of all 3 lifts WODmax cal bike in 2 minutes AWODbanded lat stretch
CrossFit WOD 04.19.22
STRENGTHback squat 5 x 3 WOD4 roundsrow 250m10 slam balls, 30/20 AWOD30 Russian twists
CrossFit WOD 03.29.22
STRENGTHback squat 5 x 5 (all sets above 75%) WOD (see 03.31.21)8/2, 8/4, 8/6, 8/8 …AMRAP in 7 minutesmed ball sit ups, 20/14med ball cleans AWOD30 oblique twists
CrossFit WOD 03.17.22
WOD20-15-10-5back squat (from rack, AHAP)alternating plate push ups, 45/25 (left = 1, right = 1)20 DU’s after each set AWOD60 sec hollow rocks60 sec rest40 sec hollow rocks40 sec rest20 sec hollow rocks
CrossFit WOD 02.21.22
STRENGTH EMOM for 8 minutes 3 back squats rest 4 minutes EMOM for 8 minutes 3 deadlifts AWOD 30-20-10 DU’s sit ups