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 12.09.21
WODrow 500m10 DB renegade man makers, 45/30run 400m10 DB renegade man makersrow 250m5 DB renegade man makersrun 200m5 DB renegade man makers AWOD50 sit ups for time
CrossFit WOD 10.06.21
WOD 3 rounds row 500m 3x 5 DB deadlift, 45/30 5 DB hang squat clean thrusters 5 pull ups AWOD tabata hollow rocks/superman mash up
CrossFit WOD 08.24.21
WOD (see 08.25.20)row 500m10 DB renegade man makers, 45/30run 400m10 DB renegade man makersrow 250m5 DB renegade man makersrun 200m5 DB renegade man makers AWOD20 GHD hip extensions and sit ups
CrossFit WOD 08.12.21
WOD3 roundsrow 500m21 DB push press, 45/3015 butterfly sit ups9 slam balls, 30/20 AWOD30 Russian twists
CrossFit WOD 07.29.21
WOD3 roundsrow 500m15 power snatch, 95/6515 OH squats AWOD30 Russian twists
CrossFit WOD 07.22.21
WOD3 x 5 minute rounds, 1 minute rest between roundsrun 400mrow 500mmax reps air squats AWODtabata push ups/sit ups mash up
CrossFit WOD 07.08.21
WODrow 1000m50 DB bench press, 45/3050 box jumps, 24/20row 500m25 DB bench press25 box jumps AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 06.10.21
WODrow 750m21 DB deadlift, 45/3021 DB hang squat cleans21 med ball sit ups, 20/14row 500m15 DB deadlift15 DB hang squat cleans15 med ball sit upsrow 250m9 DB deadlift9 DB hang squat cleans9 med ball sit ups AWODtabata side plank
CrossFit WOD 05.13.21
WODrun 600mrow 750m21 burpee box jump overs, 24/20run 400mrow 500m15 burpee box jump oversrun 200mrow 250m9 burpee box jump overs AWOD30 Russian twists