CrossFit WOD 07.20.21
WOD (see 07.23.20)3 rounds, 1 minute rest between roundsAMRAP in 5 minutes3 pull ups6 KB swings, 55/409 goblet squats AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit WOD 07.13.21
WOD12 minutes on the clockAMRAP in 4 minutesrow, cal.AMRAP in 4 minutessquat cleans, 135/95AMRAP in 4 minutes10 KB swings, 55/4010 sit ups AWOD60 sec hollow rocksrest 60 sec40 sec hollow rocksrest 40 sec20 sec hollow rocks
CrossFit WOD 07.02.21
STRENGTH/WODE2MOM for 16 minutes3 bench press, AHAP4 KB swings, 55/405 box jumps, 24/20 AWODtabata ring rows/n-ups mash up
CrossFit WOD 06.24.21
WOD (see 06.24.20)21-18-15-12-9-6KB swings, 55/4020 DU’s after each set of KB swings1-2-3-4-5-6DB renegade rows, 45/30 AWOD30 Russian twists
CrossFit WOD 06.08.21
WOD3 rounds, 1 minute rest between roundsAMRAP in 5 minutes3 chest to bar pull ups6 KB swings, 55/409 KB SDHP AWODtabata wall sit/handstand hold mash up
CrossFit WOD 06.01.21
STRENGTH bench press 5-5-3-3-2-1-1 WOD (see 06.03.19) AMRAP in 11 minutes 10 KB swings, 55/40 9 box jumps, 24/20 8 pistols AWOD 20 GHD hip extensions and GHD sit ups
CrossFit WOD 05.28.21
WOD3 roundsrun 800m21 KB swings, 55/4012 knees to elbows AWOD100 reps core
CrossFit WOD 05.11.21
WOD AMRAP in 15 minutes 5 deadlift, 225/155 10 KB swings, 55/40 5 deadlifts 10 toes to bar 20 DU’s AWOD 20 GHD hip extensions and GHD sit ups
CrossFit WOD 04.29.21
WOD row 500m, then 21-15-9 box jumps, 24/20 KB swings, 555/40 goblet squats pull ups then, row 250m AWOD 9 v-ups 15 n-ups 21 sit ups
CrossFit WOD 04.15.21
WOD 50 DU’s, then 21-15-9 wall ball shots, 20/14 med ball sit ups KB swings, 55/40 KB SDHP DB push press, 45/30 DB bench press AWOD 30 Russian twists