CrossFit WOD 03.15.22
WODrun 800m21 wall ball shots, 20/1421 box jumps, 24/20run 600m15 wall ball shots15 box jumpsrun 400m9 wall ball shots9 box jumpsrun 200m AWODfor time, 50 med ball sit ups
CrossFit WOD 03.08.22
WOD3 roundsrow 500m21 wall ball shots, 20/1415 knees to elbows9 ring dips AWODtabata hollow rocks/supermans mash up
CrossFit WOD 03.03.22
WODmax reps in 2 minutes at 6 stations, 1 minute rest betweenwall ball shots, 20/14DB hang power cleans, 45/30chest to bar pull upsKB SDHP, 55/40DB push press, 45/30bike, cal AWOD100 reps core
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 01.18.22
STRENGTHback squat 1-1-1 WOD (see 01.20.21)200m OH plate carry, 45/25then,5 rounds10 wall ball shots, 20/1410 med ball sit ups AWODnot for time,3 rounds10 hollow rocks20 supermans20 calf raises
CrossFit WOD 01.14.22
STRENGTH clean pulls 3-3-3 hang squat clean 2-2-2 squat clean 1-1-1 WOD 3 rounds 10 toes to bar 10 1-arm DB hang clean and jerk, 50/35 20 wall ball shots, 20/14 AWOD not for time, 50 med ball sit ups
CrossFit WOD 12.27.21
CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PM WOD21-18-15-12-9-6wall ball shotsmed ball sit ups1-2-3-4-5-6squat clean + split jerk, 135/95 AWODtabata side plank
CrossFit WOD 12.14.21
STRENGTH10 x squat clean + front squat WODAMRAP in 5 minutes3-6-9 …wall ball shots, 20/14med ball sit ups AWOD30 GHD hip extensions
CrossFit WOD 12.01.21
WOD800m run21 wall ball shots, 20/1415 KB swings, 55/409 DB deadlifts, 45/30400m run + 200m DB carry21 wall ball shots15 KB swings9 DB deadlifts200m run + 200m DB carry21 wall ball shots15 KB swings9 DB deadlifts200m DB carry AWOD20 GHD hip extensions and GHD sit ups
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 […]