CrossFit WOD 07.30.21
WODmax reps in 2 minutes at 6 stations, 1 minute rest between stationsassault bike, ca.DB push press, 45/30toes to barDB bench presswall ball shots, 20/14slam balls, 30/20 AWOD100 reps core
CrossFit WOD 07.14.21
STRENGTHhang power snatch 5-5-5power snatch + OH squat 3-3-3squat snatch 1-1-1 WOD3 rounds10 DU’s10 alt. DB snatch, 45/3010 slam balls, 30/20 AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 06.29.21
WOD3 rounds, 1 minute rest between roundsmax reps in 1 minute at 5 stationshang power snatch, 75/55slam balls, 30/20SDHP, 75/55med ball sit ups, 20/14push press, 75/55 AWOD30 Russian twists
CrossFit WOD 06.21.21
STRENGTH (see 06.23.20)snatch grip push jerk 5 x 1snatch balance 5 x 1 WOD21-15-91-arm DB snatch, 45/30slam balls, 30/201-arm DB snatchDB goblet squats AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 06.07.21
STRENGTH8 x squat snatch + OH squat WODAMRAP in 8 minutes8 slam balls, 30/202 hang squat snatch, 75/558/4, 8/6, 8/8 … AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 05.24.21
STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squat WODAMRAP in 6 minutes8/2, 8/4, 8/6, 8/8 …KB SDHP, 55/40slam balls, 30/20 AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 05.19.21
WODrow 1000m, then3 rounds15 wall ball shots, 20/1415 box jumps, 24/2015 slam balls, 30/2015 DB bench press, 45/30 AWODfor time,21-15-9med ball sit upsmed ball cleans
CrossFit WOD 05.05.21
WOD4 rounds5 power cleans, 135/9525 wall ball shots, 20/145 power cleans25 slam balls, 30/20 AWODtabata wall sit/hand stand hold mash up
CrossFit WOD 04.12.21
STRENGTH sumo deadlift 10 x 2 WOD 4 rounds row 250m 10 slam balls, 30/20 AWOD 20 GHD hip extensions and GHD sit ups
CrossFit WOD 04.05.21
STRENGTH OH squat 5 x 5 WOD row 500m 50 slam balls, 30/20 50 ring push ups row 250m 25 slam balls 25 ring push ups AWOD 20 GHD hip extensions and GHD sit ups