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
CrossFit WOD 04.02.21
WOD21-18-15-12-9-6KB swings, 55/40 + 20 DU’s1-2-3-4-5-6DB renegade rows, 45/30 AWODtabata wall sit/handstand hold mash up
CrossFit WOD 03.22.21
WOD: FREAK (first rounds of Fran, Eva, Annie and Kelly)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 03.18.21
WOD 5 rounds, 1 minute rest between rounds AMRAP in 2 minutes 1. 20 KB swings, 55/40 + max reps DB bench press, 45/30 2. 20 KB swings + max reps wall ball shots, 20/14 3. 20 KB swings + max reps max reps KB SDHP 4. 20 KB swings + max reps max reps […]
CrossFit WOD 03.02.21
WODrow 500m, then10 rounds10 KB swings, 55/4010 sit upsthen, row 250m AWODnot for time, 20 PVC shoot throughs
CrossFit WOD 02.12.21
WOD3 burpee box jumps, 24/20row 100m10 DB renegade rows, 45/303 burpee box jumpsrow 200m20 KB SDHP, 55/403 burpee box jumpsrow 300m30 slam balls, 30/203 burpee box jumpsrow 400m40 KB swings, 55/403 burpee box jumpsrow 500m50 wall ball shots, 20/143 burpee box jumps AWODnot for time, 50 med ball sit ups