workout of the day
12.09.2022 "Gwen"
WOD
"Gwen"
15-12-9 Reps for Load
Clean-and-Jerks (unbroken)
Rest as needed between sets
With a running clock, complete 3 rounds of the Clean-and-Jerks with the prescribed repetitions unbroken. Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.
Score is the weight used for all three unbroken sets.
05.18.2021 "Ingrid"
WOD
"Ingrid" a new girl wod from CrossFit
10 rounds for time
3 power snatch
3 burpee over the bar
135/95
Post WOD carries
heavy KB or DB carry 4- 6 reps 50m
01.19.2021
WOD
"Ellen" - new girl workout from CrossFit
3 rounds for time
20 burpees
21 DB alternating snatches 50/35
12 DB thrusters 2x50/35
12.17.19 'Jackie'
WOD
Jackie
For Time
1000m row
50 thrusters 45/35
30 pull ups
*stagger the start so everyone gets a chance at the rower first
Sandbag + farmer carry Finisher Wreckbag= 70/50 KBs= 2/1.5 pood
3 sets
6 wreck bag squats with bag on the right shoulder
6 wreck bag squats with bag on the left shoulder
6 wreck bag back squats
6 wreck bag front squats- racked in your arms
100 feet farmer carry with heavy KBs each hand