CrossFit WOD 01.03.22
STRENGTH snatch balance + 2 OH squats WOD 10-8-6-4-2 chest to bar pull ups pistols AWOD 20 calf raises 20 GHD hip extensions and GHD sit ups
CrossFit WOD 12.15.21
WODAMRAP in 17 minutes5 chest to bar pull ups10 box jumps, 24/2015 OH squats, 95/65200m run AWOD30 Russian twists
CrossFit WOD 10.14.21
WOD3 roundsrun 400m10 clean and jerks, 135/9512 chest to bar pull ups AWOD60 seconds hollow rocks, rest 60 seconds40 seconds hollow rocks, rest 40 seconds20 seconds hollow rocks
CrossFit WOD 10.01.21
STRENGTH/WODEMOM for 20 minutes (rotate to a different station each minute)a) 5 chest to bar pull upsb) 5 power cleans, 75-85%c) 5 ring dipsd) 20 sec assault bike, cal. AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 06.30.21
STRENGTH/WOD (see 06.30.20)EMOM for 20 minutesODD: 1 clean & jerkEVEN: 3 muscle ups (scale 3 chest to bar pull ups + 3 ring dips) AWOD20 GHD hip extensions and sit ups
CrossFit WOD 06.08.21
WOD3 rounds, 1 minute rest between roundsAMRAP in 5 minutes3 chest to bar pull ups6 KB swings, 55/409 KB SDHP AWODtabata wall sit/handstand hold mash up
CrossFit WOD 03.15.21
SPRING BREAK SCHEDULE: CLASSES AT 6 AND 7 AM, 5 AND 6 PM STRENGTH/WODEMOM for 24 minutes1. 2 power clean + split jerk2. 5 chest to bar pull ups3. row, 15/12 calories4. 10 alternating plate push ups, 45/25 plate AWODtabata weighted plank hold
CrossFit WOD 02.10.21
STRENGTH push press 10 x 1 WOD: CF Games Open WOD 18.5 AMRAP in 7 minutes 3-6-9 … thrusters, 95/65 chest to bar pull ups AWOD 20 GHD hip extensions and GHD sit ups
CrossFit WOD 01.27.21
STRENGTH split jerk 5-5-3-3-2-1-1 WOD 6 minutes on the clock run 800m, then max reps chest to bar pull ups AWOD 20 GHD hip extensions and GHD sit ups
CrossFit WOD 01.08.21
STRENGTHsquat clean 10 x 1 WOD10-8-6-4-2chest to bar pull upsring dips AWOD20 GHD hip extensions and GHD sit ups