CrossFit WOD 06.21.22
STRENGTH (see 06.21.21)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 AWOD30 Russian twists
CrossFit WOD 03.09.22
STRENGTH3 snatch grip push press + 2 OH squats + 1 snatch balance x 5snatch balance 1-1-1 WODAMRAP in 6 minutes8/2, 8/4, 8/6 …slam balls, 30/20hang power snatch, 75/55 AWOD30 Russian twists
CrossFit WOD 01.03.22
STRENGTH snatch balance + 2 OH squats WOD 10-8-6-4-2 chest to bar pull ups pistols AWOD 20 calf raises 20 GHD hip extensions and GHD sit ups
CrossFit WOD 11.02.21
STRENGTHsnatch balance 5-4-3-2-1-1 WODAMRAP in 7 minutes8/2, 8/4, 8/6 …alt 1-arm DB snatch, 45/30knees to elbows AWODnot for time,3 rounds10 hollow rocks20 supermans
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 04.28.21
AS OF TODAY THE 4 PM CLASS IS CANCELLED UNTIL FURTHER NOTICE. EVENING CLASSES ARE AT 5 AND 6 PM. STRENGTH snatch balance 5-5-3-3-2-1-1 WOD 20-2 alt DB snatch, 45/30 2-20 walking lunges AWOD tabata hollow rocks/superman mash up
CrossFit WOD 01.11.21
STRENGTHOH squat 5-5-5snatch balance 3-3-3squat snatch 1-1-1 WOD3 rounds10 DU’s10 burpees10 wall ball shots, 20/14 AWOD20 GHD hip extensions and GHD sit ups