CrossFit WOD 03.25.22
WOD3 x 5 minute rounds, 1 minute rest between roundsrow 500m10 power cleans, 135/95max reps DB bench press, 45/30 AWOD2 rounds for max sit ups20 sec side plank20 sec plank20 sec side plank30 sec sit ups30 sec rest
CrossFit WOD 02.14.22
WOD: HEARTBEAT HUSTLErun 400m20 power cleans, 95/6520 front squats20 push upsrun 400m20 squat cleans20 push press20 push upsrun 400m20 hang power cleans20 thrusters20 push ups AWODtabata L-sit/plank hold mash up
CrossFit WOD 02.09.22
STRENGTHpower clean 10 x 1 WODAMRAP in 10 minutes7 burpees7 med ball cleans, 20/14 AWODnot for time, 50 med ball sit ups
CrossFit WOD 01.28.22
WOD max reps in 2 minutes at 6 stations, 1 minute rest between stations power clean, 135/95 slam balls, 30/20 ring push ups power clean, 155/105 DB push press, 45/30 toes to bar AWOD tabata DU’s/plank hold mash up
CrossFit WOD 12.22.21
WOD7 rounds7 power cleans, 95/657 thrusters7 lateral burpees AWODtabata plank hold/sit ups mash up
CrossFit WOD 11.16.21
STRENGTHpush press 5-5-3-3-2-1-1 WOD (see 06.02.21)DEATH BY CLEAN AND JERK, 135/95 AWODnot for time,3 rounds10 hollow rocks20 supermans
CrossFit WOD 10.12.21
STRENGTH10 x 90 second rounds, increase load each roundpower clean + hang squat clean + squat clean WOD3 x 90 second rounds, clock does not stop between roundsrow 200m, max reps v-upsrow 200m, max reps n-upsrow 200m, max reps butterfly sit ups AWODstretch/foam roll
CrossFit WOD 08.17.21
STRENGTH/WODEMOM for 16 minutesODD: 5 med ball cleans + 3 lateral burpeesEVEN: hang power clean + power clean AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit WOD 07.12.21
STRENGTHhang power clean 5-5-5power clean + front squat 3-3-3squat clean 1-1-1 WOD3 rounds10 1-arm DB hang clean and jerk, 50/3510 toes to bar AWOD25 GHD hip extensions
CrossFit WOD 06.28.21
WODrun 200m20 power cleans, 95/6520 front squats20 ring push upsrun 200m20 squat cleans20 push press20 ring push upsrun 200m20 hang power cleans20 thrusters20 ring push upsrun 200m AWODnot for time,3 rounds10 hollow rocks20 supermans