CrossFit WOD 04.08.22
WOD (see 04.09.21)3 rounds50 squats12 toes to bar10 hang power cleans, 135/95 AWODtabata weighted plank hold
CrossFit WOD 03.22.22
STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squat WOD15-9-6toes to barpush upssquats AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 01.10.22
WOD50 squats21 shoulder press, 95/6515 KB swings, 55/409 ring dips50 squats21 push press15 KB swings9 ring dips50 squats21 push jerk15 KB swings9 ring dips AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 12.28.21
CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PM STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squat WOD3 rounds5 pull ups10 push ups15 squats20 DU’s AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 09.28.21
WOD: SNATCH CHIEF5 rounds, 1 minute rest between roundsAMRAP in 3 minutes3 power snatch, 115/756 push ups9 air squats AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit WOD 09.14.21
WOD: CINDY (see 09.15.20)AMRAP in 20 minutes5 pull ups10 push ups15 squats AWODnot for time,3 rounds10 hollow rocks20 supermans, then30 sec samson stretch each side
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 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 05.31.21
One class today at 8:30 AMWOD: MEMORIAL DAY MURPHrun 1 mile100 pull ups200 push ups300 squatsrun 1 mileYou may break up the pull up, push up and squat reps however you like. This WOD can be done with some partners! AWODBreakfast tacos!
CrossFit WOD 05.18.21
STRENGTHshoulder press 1-1-1push press 3-3-3push jerk 5-5-5 WODAMRAP in 4 minutes3-6-9 …toes to barsquats AWOD25 GHD hip extensions