CrossFit WOD 04.06.21
WOD: FIGHT GONE BAD 3 rounds, 1 minute rest between rounds max reps in 1 minute at 5 stations wall ball shots, 20/14 SDHP, 75/55 box jumps, 20 push press, 75/55 row, cal. AWOD for time, 9 v-ups 15 n-ups 21 sit ups
CrossFit WOD 03.22.21
WOD: FREAK (first rounds of Fran, Eva, Annie and Kelly)21 thrusters, 95/6521 pull upsrun 800m30 KB swings, 55/4030 pull ups50 DU’s50 sit ups400m run30 box jumps, 24/2030 wall ball shots, 20/14 AWODnot for time,50 med ball sit ups
CrossFit WOD 03.18.21
WOD 5 rounds, 1 minute rest between rounds AMRAP in 2 minutes 1. 20 KB swings, 55/40 + max reps DB bench press, 45/30 2. 20 KB swings + max reps wall ball shots, 20/14 3. 20 KB swings + max reps max reps KB SDHP 4. 20 KB swings + max reps max reps […]
CrossFit WOD 03.09.21
WOD (see 03.10.20)AMRAP in 15 minutes1 lateral burpee5 deadlifts, 225/15510 box jumps, 24/2015 wall ball shots, 20/14increase lateral burpee rep by 1 each round AWODtabata side plank
CrossFit WOD 02.24.21
STRENGTH10 x 2 thrusters (from ground) WOD21-15-9wall ball shots, 20/14pull ups AWOD30 Russian twists
CrossFit WOD 02.12.21
WOD3 burpee box jumps, 24/20row 100m10 DB renegade rows, 45/303 burpee box jumpsrow 200m20 KB SDHP, 55/403 burpee box jumpsrow 300m30 slam balls, 30/203 burpee box jumpsrow 400m40 KB swings, 55/403 burpee box jumpsrow 500m50 wall ball shots, 20/143 burpee box jumps AWODnot for time, 50 med ball sit ups
CrossFit WOD 01.28.21
WODAMRAP in 20 minutes5 deadlifts, 225/15510 box jumps, 24/2015 wall ball shots, 20/14200m med ball carry AWOD50 med ball sit ups for time
CrossFit WOD 01.20.21
STRENGTHback squat 1-1-1 WOD200m OH plate carry, 45/25then,5 rounds10 wall ball shots, 20/1410 med ball sit ups AWOD30 Russian twists
CrossFit WOD 01.12.21
STRENGTHshoulder press 1-1-1push press 3-3-3push jerk 5-5-5 WOD30 DU’s30 burpees30 wall ball shots, 20/14 AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 01.11.21
STRENGTHOH squat 5-5-5snatch balance 3-3-3squat snatch 1-1-1 WOD3 rounds10 DU’s10 burpees10 wall ball shots, 20/14 AWOD20 GHD hip extensions and GHD sit ups