CrossFit WOD 04.30.21
WOD: THE GHOST 6 rounds for max reps 1 min. row, cal. 1 min. burpees 1 min. DU’s 1 min. rest AWOD 100 reps core
CrossFit WOD 01.19.21
STRENGTH standing broad jump 1-1-1 WOD 25 power snatch, 95/65 25 OH squats 25 power cleans 25 thrusters EMOM 3 burpees AWOD 20 GHD hip extensions and GHD sit ups
CrossFit WOD 01.12.21
STRENGTHshoulder press 1-1-1push press 3-3-3push jerk 5-5-5 WOD30 DU’s30 burpees30 wall ball shots, 20/14 AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 01.11.21
STRENGTHOH squat 5-5-5snatch balance 3-3-3squat snatch 1-1-1 WOD3 rounds10 DU’s10 burpees10 wall ball shots, 20/14 AWOD20 GHD hip extensions and GHD sit ups