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
CrossFit WOD 02.03.22
WOD3 rounds, 1 minute rest between roundsAMRAP in 5 minutes3 burpee box jumps, 24/206 slam balls, 30/209 KB swings, 55/40 AWODtabata toes to bar/ring dips mash up
CrossFit WOD 01.20.22
STRENGTH max height box jump (see 01.18.21) max weight pull up OR max sec flex arm hang (see 01.21.21) WOD 7 rounds 7 pull ups 7 KB swings, 55/40 7 box jumps, 24/20 AWOD 30 Russian twists
CrossFit WOD 01.10.22
WOD50 squats21 shoulder press, 95/6515 KB swings, 55/409 ring dips50 squats21 push press15 KB swings9 ring dips50 squats21 push jerk15 KB swings9 ring dips AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 01.04.22
WOD (see 01.04.21) AMRAP in 20 minutesrun 200m3 hang power cleans, 135/954 KB swings, 55/405 box jumps, 24/20 AWOD 20 calf raises 20 GHD hip extensions and GHD sit ups
CrossFit WOD 12.13.21
WOD5 rounds, 1 minute rest between roundsAMRAP in 2 minutes20 KB swings, 55/40 + max reps DB push press, 45/3020 KB swings + max reps KB SDHP, 55/4020 KB swings + max reps DB bench press20 KB swings + max reps goblet squats20 KB swings + max reps DB lunges AWOD2 rounds for max sit […]