CrossFit WOD 08.11.21
STRENGTH/WODEMOM for 16 minutesODD: squat clean + front squat + thrusterEVEN: 20 DU’s AWODtabata L-sit/plank hold mash up
CrossFit WOD 07.19.21
STRENGTH/WODEMOM for 16 minutesODD: 3 back squatsEVEN: 20 DU’s AWODtabata med ball sit ups
CrossFit WOD 07.14.21
STRENGTHhang power snatch 5-5-5power snatch + OH squat 3-3-3squat snatch 1-1-1 WOD3 rounds10 DU’s10 alt. DB snatch, 45/3010 slam balls, 30/20 AWOD20 GHD hip extensions and GHD sit ups
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 06.24.21
WOD (see 06.24.20)21-18-15-12-9-6KB swings, 55/4020 DU’s after each set of KB swings1-2-3-4-5-6DB renegade rows, 45/30 AWOD30 Russian twists
CrossFit WOD 06.17.21
STRENGTHback squat 5 x 2 WOD50-30-10DU’ssit ups AWODstretch/foam roll
CrossFit WOD 05.25.21
WOD (see 05.26.20)BUY IN: 50 DU’s10-8-6-4-2hand stand push upsbox jumps, 24/20DB renegade rows, 45/30DB walking lungesBUY OUT: 50 DU’s AWOD50 butterfly sit ups for time
CrossFit WOD 05.20.21
WOD4 rounds10 power cleans, 115/7510 shoulder to overhead20 back squats20 DU’s AWOD60 sec hollow rocks60 sec rest40 sec hollow rocks40 sec rest20 sec hollow rocks
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 04.30.21
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