CrossFit WOD 08.10.21
WOD (see 08.13.19)21-18-15-12-9-6-3wall ball shots, 20/14push upsAFTER each round3 deadlifts + 2 hang power cleans + 1 push jerk, 155/105 AWODfor time,50 med ball sit ups
CrossFit WOD 07.06.21
WOD21 shoulder press, 95/6515 deadlifts9 hang power cleans6 front squats3 lateral burpees21 push press15 deadlifts9 hang power cleans6 front squats3 lateral burpees21 push jerk15 deadlifts9 hang power cleans6 front squats3 lateral burpees AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit WOD 06.23.21
STRENGTH (see 06.20.19)shoulder press 5 x 1push press 5 x 1push jerk 5 x 1 WOD4 x 250m row, rest exactly 1 minute between rounds AWODnot for time, 20 atomic sit ups
CrossFit WOD 05.18.21
STRENGTHshoulder press 1-1-1push press 3-3-3push jerk 5-5-5 WODAMRAP in 4 minutes3-6-9 …toes to barsquats AWOD25 GHD hip extensions
CrossFit WOD 05.12.21
WOD 5 rounds, 1 minute rest between rounds AMRAP in 3 minutes 3 push jerk, 135/95 6 push ups 9 squats AWOD max sit ups in 1 minute
CrossFit WOD 04.08.21
STRENGTH push jerk 5 x 5 WOD 4 rounds run 400m 20 DU’s rest 1 minute score is total time including rest AWOD 100 reps core
CrossFit WOD 03.17.21
WODrow 500m21 shoulder press, 95/6515 deadlifts9 front squats3 bar facing burpeesrow 500m21 push press, 95/6515 deadlifts9 front squats3 bar facing burpeesrow 500m21 push jerk, 95/6515 deadlifts9 front squats3 bar facing burpeesrow 500m AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 02.18.21
CLASSES TODAY AT 4 AND 5 PM ONLY WODrow 1000m21 shoulder press, 95/65 (from rack)row 1000m21 push pressrow 1000m21 push jerk AWODmax sit ups in 1 minute
CrossFit WOD 02.01.21
STRENGTHE2MOM for 16 minutes, increase load each roundsquat clean + front squat + push jerk + front squat + push jerk AWODtabata pull ups/ring dips mash up
CrossFit WOD 01.12.21
STRENGTHshoulder press 1-1-1push press 3-3-3push jerk 5-5-5 WOD30 DU’s30 burpees30 wall ball shots, 20/14 AWOD20 GHD hip extensions and GHD sit ups