CrossFit WOD 06.28.22
WOD (see 06.28.21)run 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 06.15.22
WOD3 rounds5 x 1 squat clean + 1 front squat + 1 push jerk, 135/9512 toes to bar500m row AWODtabata side plank
CrossFit WOD 05.16.22
STRENGTHfront squat 3-3-3push press 2-2-2thruster (from rack) 1-1-1 WOD: JACKIE ( see 08.30.21)row 1000m50 thrusters, 45/3530 pull ups AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 03.22.22
STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squat WOD15-9-6toes to barpush upssquats AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 03.16.22
WODrow 500m21 shoulder press, 95/6515 deadlifts9 front squats3 lateral burpeesrow 500m21 push press15 deadlifts9 front squats3 lateral burpeesrow 500m21 push jerk15 deadlifts9 front squats3 lateral burpees AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit WOD 03.10.22
STRENGTH/WODEMOM for 16 minutesODD 1 shoulder press + 1 push press + 1 push jerkEVEN 3 front squats + 4 KB swings, 55/40 + 5 box jumps, 24/20 AWODtabata side plank
CrossFit WOD 02.14.22
WOD: HEARTBEAT HUSTLErun 400m20 power cleans, 95/6520 front squats20 push upsrun 400m20 squat cleans20 push press20 push upsrun 400m20 hang power cleans20 thrusters20 push ups AWODtabata L-sit/plank hold mash up
CrossFit WOD 01.31.22
STRENGTH front squat 5-5-3-3-2-1-1 WOD 21-18-15-12-9-6-3 SDHP, 85/55 push press AWOD 20 GHD hip extensions and GHD sit ups
CrossFit WOD 12.14.21
STRENGTH10 x squat clean + front squat WODAMRAP in 5 minutes3-6-9 …wall ball shots, 20/14med ball sit ups AWOD30 GHD hip extensions
CrossFit WOD 11.08.21
STRENGTH/WODEMOM for 16 minutesODD: 3 front squatsEVEN: 20 DU’s AWODtabata wall sit/handstand hold mash up