CrossFit WOD 08.05.22
WOD (see 08.06.21)AMRAP in 15 minutes5 thrusters, 115/7510 pull ups5 thrusters10 box jumps, 24/20 AWODtabata hollow rocks/superman mash up
CrossFit WOD 07.12.22
STRENGTHthruster (from rack) 8 x 2 WOD (see 03.02.22)AMRAP in 4 minutes3-6-9 …shoulder press (from rack), 95/65air squats AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 06.28.22
WOD (see 06.28.21)run 200m20 power cleans, 95/6520 front squats20 ring push upsrun 200m20 squat cleans20 push press20 ring push upsrun 200m20 hang power cleans20 thrusters20 ring push upsrun 200m AWODnot for time,3 rounds10 hollow rocks20 supermans
CrossFit WOD 05.16.22
STRENGTHfront squat 3-3-3push press 2-2-2thruster (from rack) 1-1-1 WOD: JACKIE ( see 08.30.21)row 1000m50 thrusters, 45/3530 pull ups AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 02.17.22
STRENGTH8 x thruster + push press + push jerk (from ground) WOD21-15-9wall ball shots, 20/14med ball sit upsKB swings. 55/40slam balls, 30/20 AWOD30 GHD hip extensions
CrossFit WOD 02.14.22
WOD: HEARTBEAT HUSTLErun 400m20 power cleans, 95/6520 front squats20 push upsrun 400m20 squat cleans20 push press20 push upsrun 400m20 hang power cleans20 thrusters20 push ups AWODtabata L-sit/plank hold mash up
CrossFit WOD 12.22.21
WOD7 rounds7 power cleans, 95/657 thrusters7 lateral burpees AWODtabata plank hold/sit ups mash up
CrossFit WOD 11.22.21
STRENGTHthruster 5 x 2 (rack) WOD (see 11.23.20)5 minutes on the clockrow 750mmax reps thrusters, 95/65 AWOD50 butterfly sit ups for time
CrossFit WOD 09.17.21
NUTRITION SEMINAR IS THIS SATURDAY, SEPT 18, 10:30 AM-NOON Friends/family are welcome to attend this FREE seminar! STRENGTH thruster (from ground) 10 x 2 WOD AMRAP in 5 minutes 2-4-6-8 … toes to bar DB thrusters, 45/30 AWOD 25 GHD hip extensions and GHD sit ups
CrossFit WOD 08.30.21
STRENGTHback squat 5 x 3 WOD: JACKIErow 1000m50 thrusters, 45/3530 pull ups AWODnot for time,3 rounds10 hollow rocks20 supermansthen, 30 sec samson stretch