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