CrossFit WOD 08.16.21
STRENGTHdeadlift 10 x 1 WOD8 minutes on the clock5 roundssprint to grate10 jumping squatssprint to start10 KB SDHP, 55/40then,max reps KB swings AWOD30 Russian twists
CrossFit WOD 08.10.21
WOD (see 08.13.19)21-18-15-12-9-6-3wall ball shots, 20/14push upsAFTER each round3 deadlifts + 2 hang power cleans + 1 push jerk, 155/105 AWODfor time,50 med ball sit ups
CrossFit WOD 07.15.21
WOD10-9-8-7-6-5-4-3-2-1pull upsdeadlifts, 225/155push upsbox jumps, 24/20 AWODtabata side plank
CrossFit WOD 07.07.21
STRENGTHdeadlift 5 x 3 WODAMRAP in 10 minutes20/5, 20/10, 20/15, 20/20 …DU’swall ball shots, 20/14 AWODnot for time, 50 med ball sit ups
CrossFit WOD 07.06.21
WOD21 shoulder press, 95/6515 deadlifts9 hang power cleans6 front squats3 lateral burpees21 push press15 deadlifts9 hang power cleans6 front squats3 lateral burpees21 push jerk15 deadlifts9 hang power cleans6 front squats3 lateral burpees AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit WOD 06.15.21
WODAMRAP in 14 minutes5 deadlifts, 225/15510 DB push press, 45/3015 med ball sit ups, 20/14 AWODtabata weighted plank hold
CrossFit WOD 05.21.21
WOD3 rounds50 walking lunges10 deadlifts, 225/15512 pull ups AWODtabata n-ups
CrossFit WOD 05.11.21
WOD AMRAP in 15 minutes 5 deadlift, 225/155 10 KB swings, 55/40 5 deadlifts 10 toes to bar 20 DU’s AWOD 20 GHD hip extensions and GHD sit ups
CrossFit WOD 04.27.21
STARTING WEDNESDAY, APRIL 28 THE 4 PM CLASS IS CANCELLED. EVENING CLASSES WILL BE AT 5 AND 6 PM. HYDROSTATIC BODY FAT TESTING TODAY, 4-7:30 PM. SIGN UP ONLINE! WOD AMRAP in 20 minutes 5 deadlift, 225/155 10 DB bench press, 45/30 15 wall ball shots, 20/14 200m run AWOD 50 med ball sit ups […]
CrossFit WOD 04.22.21
STRENGTH EMOM for 8 minutes 3 back squats rest 4 minutes EMOM for 8 minutes 3 deadlifts AWOD tabata n-ups/butterfly sit ups mash up