CrossFit WOD 04.22.22
WOD21-15-9squat cleans, 135/95DB push press, 45/30pull ups AWOD50 butterfly sit ups for time
CrossFit WOD 03.31.22
WOD200m med ball carry, 20/14200m run50 wall ball shots50 walking lunges200m KB carry, 55.40200m run40 KB swings40 walking lunges200m DB farmer’s carry, 45/30200m run30 DB push press30 walking lunges AWODtabata side plank
CrossFit WOD 03.03.22
WODmax reps in 2 minutes at 6 stations, 1 minute rest betweenwall ball shots, 20/14DB hang power cleans, 45/30chest to bar pull upsKB SDHP, 55/40DB push press, 45/30bike, cal AWOD100 reps core
CrossFit WOD 01.28.22
WOD max reps in 2 minutes at 6 stations, 1 minute rest between stations power clean, 135/95 slam balls, 30/20 ring push ups power clean, 155/105 DB push press, 45/30 toes to bar AWOD tabata DU’s/plank hold mash up
CrossFit WOD 12.13.21
WOD5 rounds, 1 minute rest between roundsAMRAP in 2 minutes20 KB swings, 55/40 + max reps DB push press, 45/3020 KB swings + max reps KB SDHP, 55/4020 KB swings + max reps DB bench press20 KB swings + max reps goblet squats20 KB swings + max reps DB lunges AWOD2 rounds for max sit […]
CrossFit WOD 10.08.21
WOD AMRAP in 14 minutes 5 deadlifts, 225/155 10 DB push press, 45/30 5 deadlifts 15 wall ball shots AWOD max partner med ball sit ups in 90 seconds
CrossFit WOD 09.30.21
WOD5 x 2 minute rounds, 1 minute rest between rounds20 DU’s, max reps wall ball shots, 20/1420 DU’s, max reps slam balls, 30/2020 DU’s, max reps DB push press, 45/3020 DU’s, max reps KB SDHP, 55/4020 DU’s, max reps DB bench press, 45/30 AWODmax toes to bar in 90 seconds
CrossFit WOD 08.19.21
WODrun 800m, then3 rounds15 wall ball shots, 20/1415 box jumps, 24/2015 DB push press, 45/3015 toes to bar AWODmax partner med ball sit ups in 90 seconds
CrossFit WOD 08.12.21
WOD3 roundsrow 500m21 DB push press, 45/3015 butterfly sit ups9 slam balls, 30/20 AWOD30 Russian twists
CrossFit WOD 07.30.21
WODmax reps in 2 minutes at 6 stations, 1 minute rest between stationsassault bike, ca.DB push press, 45/30toes to barDB bench presswall ball shots, 20/14slam balls, 30/20 AWOD100 reps core