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 07.23.21
WODAMRAP in 15 minutes5 box jumps, 24/2010 power cleans, 135/9515 toes to bar AWODtabata weighted plank hold
CrossFit WOD 07.12.21
STRENGTHhang power clean 5-5-5power clean + front squat 3-3-3squat clean 1-1-1 WOD3 rounds10 1-arm DB hang clean and jerk, 50/3510 toes to bar AWOD25 GHD hip extensions
CrossFit WOD 07.05.21
STRENGTHOH squat 5-5-3-3-2-1-1 WOD (see 06.29.20)AMRAP in 10 minutes10-8-6-4-2power snatch, 95/65OH squattoes to bar AWOD30 Russian twists
CrossFit WOD 06.22.21
WODAMRAP in 20 minutes5 hang power cleans, 135/9510 toes to bar5 hang power cleans10 push ups200m DB carry, 45/30 AWODtabata side plank
CrossFit WOD 06.11.21
WOD4 x 5 minute rounds, clock does not stop between roundsrun 600m, max reps box jumps, 24/20run 600m, max reps toes to barrun 600m, max reps box jumpsrun 600m, max reps toes to bar AWOD100 reps core
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
CrossFit WOD 05.11.21
WOD AMRAP in 15 minutes 5 deadlift, 225/155 10 KB swings, 55/40 5 deadlifts 10 toes to bar 20 DU’s AWOD 20 GHD hip extensions and GHD sit ups
CrossFit WOD 05.03.21
STRENGTHpush press 5 x 3, all sets above 65% WOD21-15-9toes to barDB deadlift, 45/30DB push press AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 04.20.21
WOD AMRAP in 15 minutes 5 DB renegade rows, 45/30 10 power snatch, 95/65 15 toes to bar 20/18 cal. row AWOD tabata side plank