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.
Entries by Janel
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
WOD 12.1.21
A. Establish 1 Rep Max Clean and Jerk B. For time: 200M Run 3 Clean and Jerk 70/50KG 400M Run 5 Clean and Jerk 600M Run 7 Clean and Jerk
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.
WOD 11.29.21
A. Superset Back Squat 3-3-3-3-3 Sots Press 8-8-8-8-8 B. 4 rounds for time: 20/14 Cal Row 10 Hang Squat Snatch 43/30KG Compare to January 12, 2018.
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
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
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
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.
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.
