CrossFit WOD 06.28.21
WODrun 200m20 power cleans, 95/6520 front squats20 ring push upsrun 200m20 squat cleans20 push press20 ring push upsrun 200m20 hang power cleans20 thrusters20 ring push upsrun 200m AWODnot for time,3 rounds10 hollow rocks20 supermans
CrossFit WOD 06.14.21
STRENGTH10 x 90 second rounds, increase load each roundsquat clean + front squat + thruster WODtabata row AWODnot for time,3 rounds10 hollow rocks20 supermans
CrossFit WOD 05.24.21
STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squat WODAMRAP in 6 minutes8/2, 8/4, 8/6, 8/8 …KB SDHP, 55/40slam balls, 30/20 AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 04.19.21
STRENGTH front squat 3-3-3 push press 2-2-2 thruster (from rack) 1-1-1 WOD 4 rounds 20 DU’s 10 alt. 1-arm DB hang power clean and jerk, 50/35 AWOD 20 GHD hip extensions and GHD sit ups
CrossFit WOD 04.13.21
WOD AMRAP in 15 minutes 1-1-1-1, 2-2-2-2, 3-3-3-3 … pull up push up front squat, 135/95 box jump, 24/20 AWOD for time, 25 knees to elbows 25 sit ups
CrossFit WOD 03.17.21
WODrow 500m21 shoulder press, 95/6515 deadlifts9 front squats3 bar facing burpeesrow 500m21 push press, 95/6515 deadlifts9 front squats3 bar facing burpeesrow 500m21 push jerk, 95/6515 deadlifts9 front squats3 bar facing burpeesrow 500m AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 03.08.21
STRENGTHEMOM for 8 minutespause front squat + front squat WOD10-8-6-4-2single arm DB hang clean and jerk, 50/35ring dips AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 02.01.21
STRENGTHE2MOM for 16 minutes, increase load each roundsquat clean + front squat + push jerk + front squat + push jerk AWODtabata pull ups/ring dips mash up
CrossFit WOD 01.25.21
STRENGTH front squat 5-5-3-3-2-1-1 WOD AMRAP in 7 minutes 8/2, 8/4, 8/6, 8/8 … goblet squats, 55/40 handstand push ups AWOD 20 GHD hip extensions and GHD sit ups