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 07.27.21
STRENGTHfront squat 5 x 5 WODAMRAP in 5 minutes3-6-9…wall ball shots, 20/14med ball sit ups AWOD25 GHD hip extensions
CrossFit WOD 07.16.21
WOD2 rounds50 wall ball shots, 20/1440 KB SDHP, 55/4030 OH walking lunges, 45/25200m KB carry10 DB renegade man makers, 45/30 AWOD30 Russian twists
CrossFit WOD 07.07.21
STRENGTHdeadlift 5 x 3 WODAMRAP in 10 minutes20/5, 20/10, 20/15, 20/20 …DU’swall ball shots, 20/14 AWODnot for time, 50 med ball sit ups
CrossFit WOD 07.01.21
WOD4 rounds for individual times, rest exactly 3 minutes between roundsrow 500m15 wall ball shots, 20/14 AWOD2 rounds for max sit ups20 sec side plank20 sec plank20 sec side plank30 sec sit ups30 sec rest
CrossFit WOD 06.04.21
WOD21-15-9wall ball shots, 20/14ring rowsAFTER each set200m med ball carry200m OH plate carry, 45/25 AWODmax partner med ball sit ups in 90 seconds
CrossFit WOD 05.19.21
WODrow 1000m, then3 rounds15 wall ball shots, 20/1415 box jumps, 24/2015 slam balls, 30/2015 DB bench press, 45/30 AWODfor time,21-15-9med ball sit upsmed ball cleans
CrossFit WOD 05.10.21
STRENGTH10 x squat clean + split jerk WODAMRAP in 4 minutes3-6-9 …wall ball shots, 20/14med ball sit ups AWOD25 GHD hip extensions
CrossFit WOD 04.27.21
STARTING WEDNESDAY, APRIL 28 THE 4 PM CLASS IS CANCELLED. EVENING CLASSES WILL BE AT 5 AND 6 PM. HYDROSTATIC BODY FAT TESTING TODAY, 4-7:30 PM. SIGN UP ONLINE! WOD AMRAP in 20 minutes 5 deadlift, 225/155 10 DB bench press, 45/30 15 wall ball shots, 20/14 200m run AWOD 50 med ball sit ups […]
CrossFit WOD 04.15.21
WOD 50 DU’s, then 21-15-9 wall ball shots, 20/14 med ball sit ups KB swings, 55/40 KB SDHP DB push press, 45/30 DB bench press AWOD 30 Russian twists