CrossFit WOD 04.05.22
WOD: FIGHT GONE BAD (see 04.06.21)3 rounds, 1 minute rest between roundsmax reps in 1 minute at 5 stationswall ball shots, 20/14SDHP, 75/55box jumps, 20push press, 75/55row, cal. AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit WOD 04.01.22
WOD10-9-8-7-6-5-4-3-2-1toes to bardeadlift, 225/155push upsbox jumps, 24/20 AWODtabata hollow rocks/superman mash up
CrossFit WOD 03.23.22
WOD: FREAK (first rounds of Fran, Eva, Annie and Kelly) (see 03.22.21)21 thrusters, 95/6521 pull upsrun 800m30 KB swings, 55/4030 pull ups50 DU’s50 sit ups400m run30 box jumps, 24/2030 wall ball shots, 20/14 AWODnot for time,50 med ball sit ups
Saturday at The Bar
Team Fight Gone Bad (2 person) WOD3 minutes of max reps at 5 stationsno rest between stations1. wall ball shots, 20/142. SDHP, 75/553. box jumps, 24/204. push press, 75/555. row, cal. AWODguys vs. girls assault bike blowout
CrossFit WOD 03.15.22
WODrun 800m21 wall ball shots, 20/1421 box jumps, 24/20run 600m15 wall ball shots15 box jumpsrun 400m9 wall ball shots9 box jumpsrun 200m AWODfor time, 50 med ball sit ups
CrossFit WOD 03.10.22
STRENGTH/WODEMOM for 16 minutesODD 1 shoulder press + 1 push press + 1 push jerkEVEN 3 front squats + 4 KB swings, 55/40 + 5 box jumps, 24/20 AWODtabata side plank
CrossFit WOD 02.22.22
WOD (see 02.27.20)10-9-8-7-6-5-4-3-2-1EVENOH squat, 95/65pull upspush upsbox jumps, 24/20ODDpower snatchtoes to barring dipsbox jumps AWODtabata wall sit/handstand hold mash up
CrossFit WOD 02.18.22
FUN FRIDAY PARTNER WOD AMRAP in 15 minutes 50 partner med ball chest passes, then 200m med ball carry 1-1, 2-2, 3-3 … deadlift, 225/155 box jumps, 24/20 partners switch at the end of the med ball carry AWOD max partner med ball sit ups in 90 seconds
CrossFit WOD 01.25.22
WOD AMRAP in 20 minutes 200m med ball carry 15 box jumps, 24/20 10 deadlifts, 185/135 5 bar facing burpees AWOD for time, 50 med ball sit ups
CrossFit WOD 01.20.22
STRENGTH max height box jump (see 01.18.21) max weight pull up OR max sec flex arm hang (see 01.21.21) WOD 7 rounds 7 pull ups 7 KB swings, 55/40 7 box jumps, 24/20 AWOD 30 Russian twists