CrossFit WOD 07.19.22
STRENGTHback squat 5 x 5 WOD21-15-91-arm DB split jerk, 45/30knees to elbows1-arm DB split jerksit ups AWOD30 GHD hip extensions
CrossFit WOD 07.15.22
WOD (see 07.13.21)12 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 rocks, 60 sec rest40 sec hollow rocks, 40 sec rest20 sec hollow rocks
CrossFit WOD 04.14.22
WOD21-15-91-arm DB snatch, 45/30knees to elbows1-arm DB snatchsit upsBEFORE each set20 OH walking lunges, 45/25 AWOD30 GHD hip extensions
CrossFit WOD 03.23.22
WOD: FREAK (first rounds of Fran, Eva, Annie and Kelly) (see 03.22.21)21 thrusters, 95/6521 pull upsrun 800m30 KB swings, 55/4030 pull ups50 DU’s50 sit ups400m run30 box jumps, 24/2030 wall ball shots, 20/14 AWODnot for time,50 med ball sit ups
CrossFit WOD 03.01.22
WOD (see 03.02.21) row 500m, then10 rounds10 KB swings, 55/4010 sit upsthen, row 250m AWODtabata ring rows/push ups mashup
CrossFit WOD 12.20.21
STRENGTH8 x 3 position power snatch WOD21-15-91-arm DB snatch, 45/30toes to bar1-arm DB snatchsit ups AWOD30 GHD hip extensions
CrossFit WOD 10.26.21
WOD: DEAD ANNIE50-40-30-20-10DU’s + sit ups10-8-6-4-2DEAD lifts, 225/165 AWODtabata DB bench press
CrossFit WOD 08.23.21
WOD: TABATA THIStabata rowrest 1 minutetabata squatsrest 1 minutetabata pull upsrest 1 minutetabata push upsrest 1 minutetabata sit ups Tabata is 8 intervals of 20 seconds max effort, 10 seconds rest. The lowest scoring interval in each movement will be counted for a score. AWOD25 GHD hip extensions
CrossFit WOD 08.04.21
STRENGTHbench press 5 x 5 WOD10 rounds10 KB swings, 55/4010 sit ups AWODstretch/foam roll
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