CrossFit WOD 06.15.22
WOD3 rounds5 x 1 squat clean + 1 front squat + 1 push jerk, 135/9512 toes to bar500m row AWODtabata side plank
CrossFit WOD 06.13.22
STRENGTH (see 06.23.21)shoulder press 5 x 1push press 5 x 1push jerk 5 x 1 WOD4 x 250m row, rest exactly 1 minute between rounds AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 05.10.22
WOD (see 05.12.21)5 rounds, 1 minute rest between roundsAMRAP in 3 minutes3 push jerk, 135/956 push ups9 squats AWODmax butterfly sit ups in 1 minute
CrossFit WOD 05.03.22
STRENGTHpush jerk 5 x 3 WODAMRAP in 10 minutes3-6-9 …knees to elbowsDB DL, 45/30DB push press AWODnot for time,2 rounds30 sec sampson stretch, each side30 sec pidgeon stretch, each side
CrossFit WOD 04.07.22
STRENGTHpush jerk 5 x 5 WOD (see 04.08.21)4 roundsrun 400m20 DU’srest 1 minutescore is total time including rest AWOD100 reps core
CrossFit WOD 03.16.22
WODrow 500m21 shoulder press, 95/6515 deadlifts9 front squats3 lateral burpeesrow 500m21 push press15 deadlifts9 front squats3 lateral burpeesrow 500m21 push jerk15 deadlifts9 front squats3 lateral burpees AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit WOD 03.10.22
STRENGTH/WODEMOM for 16 minutesODD 1 shoulder press + 1 push press + 1 push jerkEVEN 3 front squats + 4 KB swings, 55/40 + 5 box jumps, 24/20 AWODtabata side plank
CrossFit WOD 02.17.22
STRENGTH8 x thruster + push press + push jerk (from ground) WOD21-15-9wall ball shots, 20/14med ball sit upsKB swings. 55/40slam balls, 30/20 AWOD30 GHD hip extensions
CrossFit WOD 01.26.22
STRENGTH push jerk 5-5-3-3-2-1-1 WOD (see 01.27.21) 6 minutes on the clock run 800m then, max reps chest to bar pull ups AWOD for time, 9 v-sips 15 n-ups 21 sit ups
CrossFit WOD 01.10.22
WOD50 squats21 shoulder press, 95/6515 KB swings, 55/409 ring dips50 squats21 push press15 KB swings9 ring dips50 squats21 push jerk15 KB swings9 ring dips AWOD20 GHD hip extensions and GHD sit ups