Crossfit WOD 02-13-2018 Warm up: 3 rds of Cindy Strength: bench press 5-5-3 (5-3-1) WOD TABATA Burpee pull up Flutter kicks Floor press Mountain climbers Cool down: stretch and roll
Crossfit WOD 02-08-2018 Warm up 10 min of jump rope Str-press 5-5-3(3-3-3) Wod 15 barbell reverse curls 15 push presses 15 back extensions 15 leg raises 4 rounds
Crossfit WOD 02-06-2018 Warm up 3 rounds of Cindy Str-bench press 5-5-3(3-3-3) Wod 10 ring dips 15 med ball sit ups 20 push ups 12 min AMRAP
CrossFit WOD 12-13-2017 Warm up Tabata row 8 rounds Tabata sit ups 8 rounds Str- deadlift 5-5-3(3-3-3) Wod Helen 400 m run 21 KB swings 53/35 12 pull ups 3 rounds for time
WOD 09-21-2017 Warm up: 400m run with DB Strength: press 553 531 WOD 1 5 strict press 7 push press 9 push jerk 3 rds @ 65/45 Work technique Not for time WOD 2 10 bar bell curls 10 box or ring dips 3 rds Not for time
WOD 09-20-2017 Warmup: 5 min row Strength/Skill: deadlift (5-5-3) 5-3-1 WOD 10 clean and jerks 135/95 30 sit-ups Cool down: stretch and roll
WOD 09-19-2017 Warmup: 3 min jump rope, 3 min mountain climbers Strength/Skill: bench press (5-5-3) 5-3-1 WOD 50 push ups 20 pull ups 10 burpees 1000 m row 10 burpees 20 pull ups 50 push ups Cool down: stretch and roll
WOD 09-18-2017 Warmup: 400m run, 30 push ups, 40 sit-ups Strength/Skill: squat (5-5-3) 5-3-1 WOD 21-15-09 Back squat 185/115 Box jump Cool down: stretch and roll
WOD 08-10-2017 Warm up: 20m caterpillar, 20m crab walk Strength: press 5-5-3 (3-3-3) WOD 10 hang power cleans 10 shoulder to overhead 10 ab rolls 10 DB triceps extensions 10 DB rows Not for time Cool down: stretch and roll