CrossFit WOD 04.27.22
WOD: THE GHOST (see 04.30.21)6 rounds for max reps1 min. row, cal.1 min. burpees1 min. DU’s1 min. rest AWOD30 Russian twists
CrossFit WOD 04.15.22
WODAMRAP in 16 minutes5 deadlifts, 225/15510 box jumps, 24/2015 KB swings, 55/4020 cal row AWODtabata L-sit/plank hold mash up
CrossFit WOD 04.05.22
WOD: FIGHT GONE BAD (see 04.06.21)3 rounds, 1 minute rest between roundsmax reps in 1 minute at 5 stationswall ball shots, 20/14SDHP, 75/55box jumps, 20push press, 75/55row, cal. AWODfor time,9 v-ups15 n-ups21 sit ups
Saturday at The Bar
Team Fight Gone Bad (2 person) WOD3 minutes of max reps at 5 stationsno rest between stations1. wall ball shots, 20/142. SDHP, 75/553. box jumps, 24/204. push press, 75/555. row, cal. AWODguys vs. girls assault bike blowout
CrossFit WOD 02.11.22
WOD (see 02.11.21)CF GAMES OPEN WOD 18.1AMRAP in 20 minutes8 toes to bar10 single DB hang clean and jerk, 50/35 (5 each arm)14/12 cal row AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 01.05.22
WOD 0:00-1:00 row, meters 1:00-2:00 1 thruster, 95/65 + row 2:00-3:00 2 thrusters + row 3:00-4:00 3 thrusters + row 4:00-5:00 4 thrusters + row … continue until you can’t complete the thrusters in the minute score is rounds completed + total meters rowed AWOD tabata hollow rocks/superman mash up
CrossFit WOD 12.17.21
WOD50-40-30-20-10row, cal.after each set10 deadlifts, 205/13510 knees to elbows AWODtabata weighted plank hold
CrossFit WOD 12.10.21
WOD15 minutes on the clock30 clean and jerks, 135/95then,AMRAP20 DU’s20 cal row AWOD60 sec hollow rocks, rest 60 sec40 sec hollow rocks, rest 40 sec20 sec hollow rocks
CrossFit WOD 12.03.21
WODrow 1000m, rest 4 minutesrow 750m, rest 3 minutesrow 500m, rest 2 minutesrow 250m AWOD100 reps core
CrossFit WOD 11.24.21
NO AFTERNOON CLASSES TODAY WOD21-15-9ring rowshang power snatch, 75/55push upsslam balls, 30/20row, cal. AWOD30 Russian twists