Entries by Janel

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WOD 12.3.21

A. Superset Deadlift 2-2-2-2-2 Skill Work Handstands B. 3 rounds for max reps: In 3 minutes, perform: 30/21 Calorie Row 30 Kettlebell Swing 1.5/1P Max Rep Burpee to Target Rest 3 minutes between rounds.

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WOD 12.2.21

A. Superset Overhead Squat 2-2-2-2-2 Skill Work Jump Rope B. 6 rounds for max reps: 0:00 – 1:00 perform: 10 Toes to Bar Max Rep Double Under 1:00 – 2:00 perform: 15 Wall Ball 20/14LB Max Rep Double Under

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WOD 11.30.21

A. Superset Dumbbell Bench Press 8-8-8-8-8 Hip Extension 10-10-10-10-10 V-Up 20-20-20-20-20 B. As many rounds as possible in 7 minutes: 7 Box Jump 30/24″ 7 Chest to Bar Pull Up Courtesy of CrossFit.

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WOD 11.28.21

A. Superset Pistol, alternating 10-10-10-10 Strict Handstand Push Up 5-5-5-5 Leg Lift 5-5-5-5 B. For time: 15-12-9-6-3 reps of: Push Jerk 61/43KG Bar Facing Burpee

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WOD 11.27.21

A. Superset Sumo Deadlift 5-5-5-5-5 Strict Ring Row 8-8-8-8-8 B. As many rounds as possible in 10 minutes: 7 Kettlebell Swing 1.5/1P 7 Kettlebell Sumo Deadlift High Pull 1.5/1P 7 Pull Up

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WOD 11.26.21

A1. “Repentance” 3 rounds for time: 400M Run 10 Squat Clean 35/25KG 10 Ring Dip A2. “Atonement” 3 rounds of time: 600M Run 20 Squat Clean 40/27KG 20 Ring Dip A3. “Redemption” 3 rounds for time: 800M Run 30 Squat Clean 45/30KG 30 Ring Dip

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WOD 11.25.21

Partner Workout As many rounds as possible in 30 minutes: 1 Rope Climb 3 Power Snatch 61/43KG 6 Toes to Bar Take turns completing one full round of the work listed above.

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WOD 11.24.21

A. Superset Bench Press 2-2-2-2-2 GHD Sit Up 10-10-10-10-10 B. 4 rounds for max reps: With a 2 minute clock: 25/18 Calorie Row Max Rep Wall Ball 25/20LB, 10/9FT Rest 2 minutes between rounds.