CrossFit WOD 05.07.21
WOD21-15-9thrusters, 95/65pull upspush upsrow, cal. AWODfor time,30 sec hollow rocks30 sec plank hold9 v-ups15 n-ups21 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 04.23.21
HYDROSTATIC BODY FAT TESTING NEXT TUESDAY, 4-7:30 PM. SIGN UP ONLINE! WOD 3 rounds row 500m 3 x 3 pull ups + 6 push ups + 9 squats AWOD tabata v-ups/plank hold mash up
CrossFit WOD 04.07.21
WOD AMRAP in 3 minutes squat clean thrusters, 115/75 rest 2 minutes AMRAP in 3 minutes 5 pull ups 5 lateral burpees rest 2 minutes AMRAP in 3 minutes clean and jerk, 135/95 rest 2 minutes AMRAP in 3 minutes 5 pull ups 5 lateral burpees rest 2 minutes AMRAP in 3 minutes squat clean […]
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 03.10.21
WODrun 600m21 thrusters, 95/6521 pull upsrun 400m15 thrusters15 pull upsrun 200m9 thrusters9 pull ups AWODtabata butterfly sit ups
CrossFit WOD 02.24.21
STRENGTH10 x 2 thrusters (from ground) WOD21-15-9wall ball shots, 20/14pull ups AWOD30 Russian twists
CrossFit WOD 02.19.21
CLASSES TODAY AT 7, 8 AND 9 AM, 4 AND 5 PM WOD10-9-8-7-6-5-4-3-2-1EVENpull upsOH squats, 95/65box jumps, 24/20ODDtoes to barpower snatchbox jumps AWODtabata weighted plank hold
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