CrossFit WOD 05.26.22
WOD30 OH walking lunges, 45/254 rounds5 squat snatch, 95/655 ring dips20 OH walking lunges3 rounds5 squat snatch5 ring dips10 OH walking lunges2 rounds5 squat snatch5 ring dips AWOD2 rounds for max v-ups20 sec side plank20 sec plank20 sec side plank30 sec v-ups30 sec rest
CrossFit WOD 03.24.22
WOD (see 03.25.21)DB DIANE21-15-9DB deadlifts, 45/30handstand push upsrest 2 minutesDB ELIZABETH21-15-9DB squat cleans, 45/30ring dips AWOD30 oblique twists
CrossFit WOD 03.08.22
WOD3 roundsrow 500m21 wall ball shots, 20/1415 knees to elbows9 ring dips AWODtabata hollow rocks/supermans mash up
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 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 12.06.21
STRENGTHpush jerk 3-3-3-1-1-1-1 WOD10-8-6-4-2pistolsring dips, thenrow 1000m AWOD20 GHD hip extensions and GHD sit ups
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 10.01.21
STRENGTH/WODEMOM for 20 minutes (rotate to a different station each minute)a) 5 chest to bar pull upsb) 5 power cleans, 75-85%c) 5 ring dipsd) 20 sec assault bike, cal. AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 09.09.21
WOD: B-1 Australian Hero WOD3 roundsrun 400m21 KB swings, 55/4015 knees to elbows9 ring dips AWOD25 GHD hip extensions