CrossFit WOD 04.14.22
WOD21-15-91-arm DB snatch, 45/30knees to elbows1-arm DB snatchsit upsBEFORE each set20 OH walking lunges, 45/25 AWOD30 GHD hip extensions
CrossFit WOD 03.08.22
WOD3 roundsrow 500m21 wall ball shots, 20/1415 knees to elbows9 ring dips AWODtabata hollow rocks/supermans mash up
CrossFit WOD 02.16.22
WOD3 roundsrow 500m10 DB renegade man makers, 45/3012 knees to elbows AWODtabata hollow rocks/superman mash up
CrossFit WOD 12.17.21
WOD50-40-30-20-10row, cal.after each set10 deadlifts, 205/13510 knees to elbows AWODtabata weighted plank hold
CrossFit WOD 11.25.21
HAPPY THANKSGIVINGONLY ONE CLASS TODAY AT 8:30 AM WOD: FILTHY FIFTYfeel free to share this WOD with partners50 box jumps, 24/2050 jumping pull ups50 KB swings, 55/4050 walking lunges50 knees to elbows50 push press, 45/3550 GHD hip extensions50 wall ball shots, 20/1450 burpees50 DU’s*movements can go in any order, but you must complete all 50 […]
CrossFit WOD 11.02.21
STRENGTHsnatch balance 5-4-3-2-1-1 WODAMRAP in 7 minutes8/2, 8/4, 8/6 …alt 1-arm DB snatch, 45/30knees to elbows AWODnot for time,3 rounds10 hollow rocks20 supermans
CrossFit WOD 10.19.21
WODrow 1000m21 shoulder press12 knees to elbowsrow 1000m21 push press12 knees to elbowsrow 1000m21 push jerk12 knees to elbows AWOD30 Russian twists
CrossFit WOD 09.09.21
WOD: B-1 Australian Hero WOD3 roundsrun 400m21 KB swings, 55/4015 knees to elbows9 ring dips AWOD25 GHD hip extensions
CrossFit WOD 05.28.21
WOD3 roundsrun 800m21 KB swings, 55/4012 knees to elbows AWOD100 reps core
CrossFit WOD 03.04.21
WOD2 rounds10 handstand push ups10 pistols10 knees to elbows50 walking lunges10 hand stand push ups10 pistols10 knees to elbows50 single-leg jump rope AWODtabata superman/wall sit mash up