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
CrossFit WOD 02.04.21
WOD3 rounds, 1 minute rest between roundsAMRAP in 5 minutes3 box jumps, 24/206 KB swings, 55/409 air squats AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 01.21.21
STRENGTH weighted pull up OR flex arm hang 1-1-1 WOD 7 rounds 7 pull ups 7 KB swings, 55/40 AWOD not for time, 3 rounds 10 hollow rocks 20 supermans
CrossFit WOD 01.14.21
WOD3 roundsrow 500m21 KB swings, 55/4015 DB push press, 45/309 DB front squats AWODtabata side plank
CrossFit WOD 01.04.21
WODAMRAP in 20 minutes200m run3 hang power cleans, 135/954 KB swings, 55/405 box jumps, 24/20 AWOD60 sec hollow rocks, rest 60 sec40 sec hollow rocks, rest 4020 sec hollow rocks