CrossFit WOD 06.02.22
DRIVEN WHEY™ Whey Protein Your body literally can’t create new muscle without protein. Taking protein before and after workout is the best way to speed muscle tissue repair and gain more lean muscle. Whey is the go-to protein to take after your WOD because it is absorbed faster than other forms of protein. And DRIVEN […]
CrossFit WOD 05.04.22
WOD (see 05.07.21)21-15-9thrusters, 95/65pull upspush upsrow, cal AWODtabata hollow rocks/plank hold mash up
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