CrossFit WOD 04.27.22
WOD: THE GHOST (see 04.30.21)6 rounds for max reps1 min. row, cal.1 min. burpees1 min. DU’s1 min. rest AWOD30 Russian twists
CrossFit WOD 03.23.22
WOD: FREAK (first rounds of Fran, Eva, Annie and Kelly) (see 03.22.21)21 thrusters, 95/6521 pull upsrun 800m30 KB swings, 55/4030 pull ups50 DU’s50 sit ups400m run30 box jumps, 24/2030 wall ball shots, 20/14 AWODnot for time,50 med ball sit ups
CrossFit WOD 03.17.22
WOD20-15-10-5back squat (from rack, AHAP)alternating plate push ups, 45/25 (left = 1, right = 1)20 DU’s after each set AWOD60 sec hollow rocks60 sec rest40 sec hollow rocks40 sec rest20 sec hollow rocks
CrossFit WOD 03.11.22
CF Games Open WOD 22.3 21 pull-ups42 double-unders21 thrusters, 95/6518 chest-to-bar pull-ups36 double-unders18 thrusters 115/7515 bar muscle-ups30 double-unders15 thrusters 135/85 12 minute time cap
CrossFit WOD 02.07.22
STRENGTH power snatch 10 x 1 WOD (see 02.09.21) CF GAMES OPEN WOD 14.1 AMRAP in 10 minutes 30 DU’s 15 power snatch, 75/55 AWOD 30 Russian twists
CrossFit WOD 02.01.22
STRENGTH OH squat 5-5-3-3-2-1-1 WOD 30-20-10 OH walking lunges, 45/25 DU’s butterfly sit ups AWOD 30 GHD hip extensions
CrossFit WOD 01.07.22
WOD3 rounds50 DU’s10 back squats, 225/155 (from rack)12 DB renegade rows, 45/30 AWODtabata side plank
CrossFit WOD 12.28.21
CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PM STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squat WOD3 rounds5 pull ups10 push ups15 squats20 DU’s AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 12.23.21
STRENGTH (see 01.19.21)standing broad jump 1-1-1 WOD3 rounds50 DU’s400m run30 walking lunges200m KB carry, 55/4010 handstand push ups AWOD30 Russian twists
CrossFit WOD 12.10.21
WOD15 minutes on the clock30 clean and jerks, 135/95then,AMRAP20 DU’s20 cal row AWOD60 sec hollow rocks, rest 60 sec40 sec hollow rocks, rest 40 sec20 sec hollow rocks