CrossFit WOD 06.08.22
WOD3 rounds, 1 minute rest between roundsAMRAP in 5 minutes3 chest to bar pull ups6 KB swings, 55/409 wall ball shots, 20/14 AWODtabata L-sit/plank hold mash up
CrossFit WOD 06.01.22
WOD25 med ball sit ups, 20/1425 KB swings, 55/40200m KB carry, 45/3050 alt DB snatch50 cal row200m DB waiter’s carry25 KB swings25 med ball sit ups200m med ball carry AWODtabata wall sit/handstand hold mash up
CrossFit WOD 05.06.22
4 rounds for time,5 power cleans, 135/9525 wall ball shots, 20/145 power cleans25 KB swings, 55/40 AWOD50 med ball sit ups for time
CrossFit WOD 04.25.22
STRENGTH/WODE2MOM for 16 minutes3 bench press4 KB swings, 70/555 box jumps, 30/24 AWODtabata sit ups/push ups mash up
CrossFit WOD 04.21.22
WOD: MIRACLE MILE (see 04.21.21)run 400m25 KB swings, 55/40200m farmer’s carry, 45/30200m waiter’s carry, 45/3025 box jumps, 24/20100m sprint100m walking lunges100m sprint100m walking lunges5 burpees400m med ball carry, 20/14 AWODnot for time, 50 med ball sit ups
CrossFit WOD 04.15.22
WODAMRAP in 16 minutes5 deadlifts, 225/15510 box jumps, 24/2015 KB swings, 55/4020 cal row AWODtabata L-sit/plank hold mash up
CrossFit WOD 03.31.22
WOD200m med ball carry, 20/14200m run50 wall ball shots50 walking lunges200m KB carry, 55.40200m run40 KB swings40 walking lunges200m DB farmer’s carry, 45/30200m run30 DB push press30 walking lunges AWODtabata side plank
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 03.01.22
WOD (see 03.02.21) row 500m, then10 rounds10 KB swings, 55/4010 sit upsthen, row 250m AWODtabata ring rows/push ups mashup
CrossFit WOD 02.17.22
STRENGTH8 x thruster + push press + push jerk (from ground) WOD21-15-9wall ball shots, 20/14med ball sit upsKB swings. 55/40slam balls, 30/20 AWOD30 GHD hip extensions