CrossFit WOD 05.16.22
STRENGTHfront squat 3-3-3push press 2-2-2thruster (from rack) 1-1-1 WOD: JACKIE ( see 08.30.21)row 1000m50 thrusters, 45/3530 pull ups AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 05.12.22
WOD (see 07.08.21)row 1000m50 box jumps, 24/2050 DB bench press, 45/30row 500m25 box jumps25 DB bench press AWODgroup stretch
CrossFit WOD 04.29.22
WODrow 1000m, then3 rounds15 wall ball shots, 20/1415 med ball sit ups15 KB SDHP, 55/4015 slam balls, 30/20 AWODtabata side plank
CrossFit WOD 01.13.22
WOD (similar to 01.07.21) row 1000m, rest 4 minutes row 750m, rest 3 minutes row 500m, rest 2 minutes row 250m AWOD 100 reps core
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 12.03.21
WODrow 1000m, rest 4 minutesrow 750m, rest 3 minutesrow 500m, rest 2 minutesrow 250m AWOD100 reps core
CrossFit WOD 11.15.21
WODrow 1000m100 air squats50 DB bench press, 45/30row 500m50 air squats25 DB bench press AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 10.28.21
WOD: GBAR3 CRIPPLER30 back squats, 225/155row 1000mrest 4 minutes30 clean and jerks, 135/95run Kluge Lakes Lane AWOD30 Russian twists
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