CrossFit WOD 02.22.22
WOD (see 02.27.20)10-9-8-7-6-5-4-3-2-1EVENOH squat, 95/65pull upspush upsbox jumps, 24/20ODDpower snatchtoes to barring dipsbox jumps AWODtabata wall sit/handstand hold mash up
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 01.11.22
WOD AMRAP in 15 minutes 10 pull ups 5 deadlifts, 225/155 10 push ups 5 deadlifts 10 box jumps, 24/20 AWOD tabata wall sit/handstand hold mash up
CrossFit WOD 12.28.21
CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PM STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squat WOD3 rounds5 pull ups10 push ups15 squats20 DU’s AWOD20 GHD hip extensions and GHD 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 11.24.21
NO AFTERNOON CLASSES TODAY WOD21-15-9ring rowshang power snatch, 75/55push upsslam balls, 30/20row, cal. AWOD30 Russian twists
CrossFit WOD 11.12.21
WOD12 minutes on the clockAMRAP in 4 minutes: row, cal.AMRAP in 4 minutes: squat cleans, 135/95AMRAP in 4 minutes: 10 push ups + 10 DU’s AWODtabata weighted plank hold
CrossFit WOD 10.20.21
WOD AMRAP in 15 minutes 5 pull ups 10 push ups 15 front squats, 115/75 200m DB carry, 45/30 AWOD 2 rounds for max sit ups 20 sec side plank 20 sec plank 20 sec side plank 30 sec sit ups 30 sec rest
CrossFit WOD 09.28.21
WOD: SNATCH CHIEF5 rounds, 1 minute rest between roundsAMRAP in 3 minutes3 power snatch, 115/756 push ups9 air squats AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit WOD 09.14.21
WOD: CINDY (see 09.15.20)AMRAP in 20 minutes5 pull ups10 push ups15 squats AWODnot for time,3 rounds10 hollow rocks20 supermans, then30 sec samson stretch each side