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 05.17.22
STRENGTHsplit jerk 8 x 2 WODAMRAP in 7 minutes8/2, 8/4, 8/6 …slam balls, 30/20hang power clean, 135/95 AWOD2 min lat stretch2 min pigeon stretch
CrossFit WOD 05.11.22
STRENGTH10 x 90 second rounds, increase load each roundhang power clean + power clean + squat clean WODAMRAP in 4 minutes3-6-9 …wall ball shots, 20/14med ball sit ups AWOD30 GHD hip extensions
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 09.15.21
WOD10-9-8-7-6-5-4-3-2-1hang power cleans, 135/95EVEN: box jumps, 24/20ODD: run 200m AWODtabata wall sit/handstand hold mashup
CrossFit WOD 09.01.21
WOD: INCREDIBLE HULKAMRAP in 20 minutes5 dead lifts, 115/705 hang power cleans5 front squats5 push press5 back squats AWODnot for time, 2 rounds10 v-ups10 n-ups10 sit ups20 supermans
CrossFit WOD 08.17.21
STRENGTH/WODEMOM for 16 minutesODD: 5 med ball cleans + 3 lateral burpeesEVEN: hang power clean + power clean AWODfor time,9 v-ups15 n-ups21 sit ups
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 07.12.21
STRENGTHhang power clean 5-5-5power clean + front squat 3-3-3squat clean 1-1-1 WOD3 rounds10 1-arm DB hang clean and jerk, 50/3510 toes to bar AWOD25 GHD hip extensions
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