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
CrossFit WOD 02.10.22
WOD 200m med ball carry, 20/14 10 back squats, 225/155 (from rack) 200m DB farmer’s carry, 45/30 10 back squats 200m DB waiter’s carry 10 back squats 100m walking lunges 100m sprint AWOD 2 rounds for max sit ups 20 sec side plank 20 sec plank 20 sec side plank 30 sec sit ups 30 […]
CrossFit WOD 01.18.22
STRENGTHback squat 1-1-1 WOD (see 01.20.21)200m OH plate carry, 45/25then,5 rounds10 wall ball shots, 20/1410 med ball sit ups AWODnot for time,3 rounds10 hollow rocks20 supermans20 calf raises
CrossFit WOD 11-29-21
STRENGTHEMOM for 8 minutes3 back squatsrest 4 minutesEMOM for 8 minutes3 deadlifts AWODtabata DU’s/sit ups mash up
CrossFit WOD 10.05.21
STRENGTH back squat 5 x 3 WOD AMRAP in 11 minutes 10 KB swings, 55/40 9 box jumps, 24/20 8 DB walking lunges, 45/30 AWOD 30 Russian twists
CrossFit WOD 09.13.21
STRENGTH: CROSSFIT TOTAL back squat 1-1-1 shoulder press 1-1-1 deadlift 1-1-1 Your CrossFit Total score is the sum of all 3 lifts AWOD 100 reps core