CrossFit WOD 10.14.21
WOD3 roundsrun 400m10 clean and jerks, 135/9512 chest to bar pull ups AWOD60 seconds hollow rocks, rest 60 seconds40 seconds hollow rocks, rest 40 seconds20 seconds hollow rocks
CrossFit WOD 09.09.21
WOD: B-1 Australian Hero WOD3 roundsrun 400m21 KB swings, 55/4015 knees to elbows9 ring dips AWOD25 GHD hip extensions
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 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 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
CrossFit WOD 04.21.21
WOD: MIRACLE MILErun 400m25 KB swings, 55/40200m farmer’s carry, 45/30200m waiter’s carry, 45/3025 box jumps, 24/20100m sprint100m walking lunges100m sprint100m walking lunges5 burpees400m med ball carry, 24/20 AWODnot for time, 50 med ball sit ups
CrossFit WOD 04.16.21
WOD: NANCY5 roundsrun 400m15 OH squats, 95/65 AWODtabata L-sit/plank hold mash up
CrossFit WOD 04.08.21
STRENGTH push jerk 5 x 5 WOD 4 rounds run 400m 20 DU’s rest 1 minute score is total time including rest AWOD 100 reps core
CrossFit WOD 03.10.21
WODrun 600m21 thrusters, 95/6521 pull upsrun 400m15 thrusters15 pull upsrun 200m9 thrusters9 pull ups AWODtabata butterfly sit ups
CrossFit WOD 02.23.21
WOD2 roundsrow 500m15 deadlifts, 205/135run 400m15 deadlifts AWODtabata med ball sit ups