CrossFit WOD 04.21.22
WOD: MIRACLE MILE (see 04.21.21)run 400m25 KB swings, 55/40200m farmer’s carry, 45/30200m waiter’s carry, 45/3025 box jumps, 24/20100m sprint100m walking lunges100m sprint100m walking lunges5 burpees400m med ball carry, 20/14 AWODnot for time, 50 med ball sit ups
CrossFit WOD 03.31.22
WOD200m med ball carry, 20/14200m run50 wall ball shots50 walking lunges200m KB carry, 55.40200m run40 KB swings40 walking lunges200m DB farmer’s carry, 45/30200m run30 DB push press30 walking lunges AWODtabata side plank
CrossFit WOD 03.14.22
STRENGTHsumo deadlift 5-5-3-3-2-1-1 WOD30-20-10alt DB snatch, 45/30walking lunges AWOD25 GHD sit ups
CrossFit WOD 02.10.22
WOD 200m med ball carry, 20/14 10 back squats, 225/155 (from rack) 200m DB farmer’s carry, 45/30 10 back squats 200m DB waiter’s carry 10 back squats 100m walking lunges 100m sprint AWOD 2 rounds for max sit ups 20 sec side plank 20 sec plank 20 sec side plank 30 sec sit ups 30 […]
CrossFit WOD 01.12.22
STRENGTH snatch pull 3-3-3 hang squat snatch 2-2-2 squat snatch 1-1-1 WOD 30-20-10 alt DB snatch, 45/30 butterfly sit ups walking lunges AWOD 25 calf raises 25 GHD hip extensions
CrossFit WOD 12.23.21
STRENGTH (see 01.19.21)standing broad jump 1-1-1 WOD3 rounds50 DU’s400m run30 walking lunges200m KB carry, 55/4010 handstand push ups AWOD30 Russian twists
CrossFit WOD 11.25.21
HAPPY THANKSGIVINGONLY ONE CLASS TODAY AT 8:30 AM WOD: FILTHY FIFTYfeel free to share this WOD with partners50 box jumps, 24/2050 jumping pull ups50 KB swings, 55/4050 walking lunges50 knees to elbows50 push press, 45/3550 GHD hip extensions50 wall ball shots, 20/1450 burpees50 DU’s*movements can go in any order, but you must complete all 50 […]
CrossFit WOD 11.17.21
STRENGTHsquat snatch 10 x 1 WOD (see 03.16.21)20-2 alt 1-arm DB snatch, 45/302-20 walking lunges AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 10.18.21
STRENGTHsumo deadlift 5-5-3-3-2-1-1 WOD20-2alt 1-arm DB snatch, 45/302-20walking lunges AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 08.18.21
WODAMRAP in 15 minutes50 DU’s40 cal row30 walking lunges20 pull ups10 handstand push ups AWODtabata wall sit/handstand hold mashup