CrossFit WOD 04.18.22
STRENGTHpush press 5 x 3 WOD3 rounds20 DU’s15 wall ball shots, 20/1410 1-arm DB hang power clean and jerk, 50/35 AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 04.05.22
WOD: FIGHT GONE BAD (see 04.06.21)3 rounds, 1 minute rest between roundsmax reps in 1 minute at 5 stationswall ball shots, 20/14SDHP, 75/55box jumps, 20push press, 75/55row, cal. AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit WOD 03.28.22
STRENGTHpush press 5 x 5 (all sets above 65%) WOD: SQT (see 03.29.21)3 rounds10 ground to overhead, 95/65200m shuttle sprint AWOD20 GHD hip extensions and GHD sit ups
Saturday at The Bar
Team Fight Gone Bad (2 person) WOD3 minutes of max reps at 5 stationsno rest between stations1. wall ball shots, 20/142. SDHP, 75/553. box jumps, 24/204. push press, 75/555. row, cal. AWODguys vs. girls assault bike blowout
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 02.23.22
WOD (see 02.22.21)4 rounds10 SDHP, 95/6510 push press20 back squats200m run AWOD20 GHD hip extensions and GHD sit ups
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 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 01.31.22
STRENGTH front squat 5-5-3-3-2-1-1 WOD 21-18-15-12-9-6-3 SDHP, 85/55 push press AWOD 20 GHD hip extensions and GHD sit ups