WOD 131221
“WEAPON OF CHOICE” For Time: 30 Power Snatches @ 60/40 kg. 2,000 Meter Row 100 Thruster @ 20/15 kg. Partition However You’d Like [Kilos = Barbell: (61/43) Wall Ball: (9/6)]...
WOD 111221
“HAIR OF THE DOG” [Team of 2] For Time: 100 Synchro AbMat Sit Ups 50 Double Dumbbell Front Squats (50’s/35’s) Partition However 50 Strict Pull-ups Partition However 50 Double Dumbbell...
WOD 101221
“DIANE” On A 20:00 Clock athletes will complete “DIANE” 21-15-9: Deadlifts Handstand Push-ups [Kilos = 102.5/70] *Score 1 = Time it takes to complete the workout. In remaining time. . ....
WOD 091221
Mobility / Gymnastics FOAM ROLL (5:00-10:00) Target Any Sore Areas MOBILITY (5:00-10:00) 1. Active Spiderman – 1:00 2. Active Samson – 1:00 3. Frog Stretch – 1:00 4. Banded Ankle...
WOD 081221
In Team of 3 4 Rounds For Time: 15 Thrusters 15 Cal. ROW 15 Power Cleans 15 CAL ROW 15 Hang Power Snatches 15 CAL ROW BB. 40/30 #crossfit #crossfitsud...
WOD 071221
MOBILITY (5:00-10:00) 1. Spiderman Hold – 1:00/Side 2. Banded Hip Flexor Stretch – 1:00/Side 3. Ankle Stretch – 1:00/Side 4. Barbell Forearm Smash – 1:00/Side 5. Wrist Stretches – 1:00...
WOD 061221
PART 1: AMRAP 10 Minute: Complete as many rounds as possible in 10 mins of: 30 Double Unders 12 Row Calories max rep Wall Balls, 9/6 kg 10 Ascending 10...
WOD 041221
“MOSTERS INC.” Team of 3: AMRAP6: Clean & Jerks AMRAP6: Bike Calories AMRAP6: Wall Balls AMRAP6: Bike Calories —————————————– AMRAP6: Build to A Heavy Clean & Jerk [Kilos = (61/43)...
WOD 031221
“DEAD INSIDE” For Time: 55 Deadlifts 55 Toes to Bar 55 Box Jump Overs 55 Kipping Handstand Push-ups [Kilos = 102.5/70] *Score = Time it takes to complete the workout....
WOD 021221
Part A: Mobility 25 Minute of Mobility Part B: Gymnatics Pull-ups Test Movement Pre. 5 Scap Retr. 5 kip Swing 5 Strict Pul-ups Test AMRAP 30 “ Pull-ups -In 30″,...