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
CrossFit WOD 12.30.21
CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PMWARM UP2 x 10 squats, push ups, sit ups, pull ups WODrow 1000m21 SDHP, 75/5521 push press21 ring dipsrow 750m15 SDHP15 push press15 ring dipsrow 500m9 SDHP9 push press9 ring dips AWODfor time,9 toes to bar15 knees to elbows21 sit ups
CrossFit WOD 12.16.21
STRENGTH5 x shoulder press + 2 push press WOD21-15-9ring rowsDB hang power clean,, 45/30push upsn-ups AWOD30 GHD hip extensions
CrossFit WOD 11.30.21
WODAMRAP in 18 minutes15 box jumps, 24/2012 push press, 115/759 toes to bar AWOD30 Russian twists
CrossFit WOD 11.25.21
HAPPY THANKSGIVINGONLY ONE CLASS TODAY AT 8:30 AM WOD: FILTHY FIFTYfeel free to share this WOD with partners50 box jumps, 24/2050 jumping pull ups50 KB swings, 55/4050 walking lunges50 knees to elbows50 push press, 45/3550 GHD hip extensions50 wall ball shots, 20/1450 burpees50 DU’s*movements can go in any order, but you must complete all 50 […]
CrossFit WOD 11.18.21
WODAMRAP in 17 minutes20 wall ball shots, 20/1420 SDHP, 75/5520 box jumps, 24/2020 push press, 75/5520 cal row AWODfor time,9 v-ups15 n-ups21 sit ups
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 11.04.21
WOD10-9-8-7-6-5-4-3-2-1EVENpull upspush press, 115/75box jumps, 24/20ODDring dipspower cleansbox jumps AWODtabata side plank
CrossFit WOD 10.19.21
WODrow 1000m21 shoulder press12 knees to elbowsrow 1000m21 push press12 knees to elbowsrow 1000m21 push jerk12 knees to elbows AWOD30 Russian twists
CrossFit WOD 10.04.21
STRENGTH push press 5 x 3 WOD 400m med ball carry, 20,14 then, 21-15-9 med ball cleans med ball sit ups then, 200m med ball carry AWOD 30 GHD hip extensions