CrossFit WOD 08.03.21
WOD (see 08.05.20)AMRAP in 17 minutes8 toes to bar10 1-arm DB hang clean + jerk, 50/3514/12 calorie row AWOD25 GHD hip extensions
CrossFit WOD 07.13.21
WOD12 minutes on the clockAMRAP in 4 minutesrow, cal.AMRAP in 4 minutessquat cleans, 135/95AMRAP in 4 minutes10 KB swings, 55/4010 sit ups AWOD60 sec hollow rocksrest 60 sec40 sec hollow rocksrest 40 sec20 sec hollow rocks
CrossFit WOD 06.03.21
WOD (see 06.04.19)21-18-15-12-9-6-3thrusters, 95/65push upsrow, cal. AWODnot for time,3 x 20 supermans + 10 hollow rocks
CrossFit WOD 05.07.21
WOD21-15-9thrusters, 95/65pull upspush upsrow, cal. AWODfor time,30 sec hollow rocks30 sec plank hold9 v-ups15 n-ups21 sit ups
CrossFit WOD 04.30.21
WOD: THE GHOST 6 rounds for max reps 1 min. row, cal. 1 min. burpees 1 min. DU’s 1 min. rest AWOD 100 reps core
CrossFit WOD 04.20.21
WOD AMRAP in 15 minutes 5 DB renegade rows, 45/30 10 power snatch, 95/65 15 toes to bar 20/18 cal. row AWOD tabata side plank
CrossFit WOD 04.06.21
WOD: FIGHT GONE BAD 3 rounds, 1 minute rest between rounds max reps in 1 minute at 5 stations wall ball shots, 20/14 SDHP, 75/55 box jumps, 20 push press, 75/55 row, cal. AWOD for time, 9 v-ups 15 n-ups 21 sit ups
CrossFit WOD 03.15.21
SPRING BREAK SCHEDULE: CLASSES AT 6 AND 7 AM, 5 AND 6 PM STRENGTH/WODEMOM for 24 minutes1. 2 power clean + split jerk2. 5 chest to bar pull ups3. row, 15/12 calories4. 10 alternating plate push ups, 45/25 plate AWODtabata weighted plank hold
CrossFit WOD 02.16.21
CLASSES AT 4 AND 5 PM ONLY WOD21-15-9deadlift, 225/155push upswall ball shots, 20/14med ball sit upsrow, cal AWODtabata hollow rocks/supermans
CrossFit WOD 02.11.21
WOD 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 AWOD30 Russian twists