01-02-2021 (Reps) HOME WOD LOCKDOWN 3.0 - DAY 44 WOD: 20 min EMOM Min 1 - DU Min 2 - Push Ups Min 3 -Sit UPs Min 4 - Chair Dips Min 5 - Rest Work :30-:40s within each min.. | 0% |  | |  | 0% |
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01-02-2022 (Rounds) WOD: CrossFit Open 20.2 20 min AMRAP 4 x DB Thrusters 2x22.5/15kg DB 6 x T2B 24 x DU | 0% |  | |  | 0% |
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01-03-2021 (Time) HOME WOD LOCKDOWN 3.0 - DAY 72 9 min EMOM Min 1 - 6-8 Push Ups Min 2 - 6-8 Chair Dips Min 3 - :50s DU/SU/Star Jumps Rest 2 mins 3 Rounds FT 8 x Push Ups 8 x Chair Dips 32 x DU/SU/Star Jumps | 0% |  | |  | 0% |
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01-03-2022 (Time) WOD: For Time Freestyle Diane 45 reps of each for time: Deadlifts 100/70kgs Handstand push-ups Partition as needed to complete 45 reps of each exercise as quickly as possible. | 0% |  | |  | 0% |
1st | 8:55  | Joe D Tue, Mar 1, 2022 |
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01-04-2020 (Rounds) HOME WOD: 20 min AMRAP 5 x Bent Over Row (heavy object, this can be 5 on each side) 10 x Push Ups 15 x Side Lunge/Cossack Squats Rest as needed 3 rounds: 10 x V Ups/Sit Ups :20s x Hollow Hold 30 x Russian Twists Rest 2 mins | 0% |  | |  | 0% |
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01-04-2021 (Reps) HOME WOD LOCKDOWN 3.0 DAY 103 TOTAL BODY CONDITIONING WOD: 40 min EMOM Min 1 - :30s Box Step Ups/Lunges Min 2 - :30 DU/SU Start Jumps Min 3 - Max Effort Down Ups Min 4 - Rest If :30s is to easy then increase to :40s.. | 0% |  | |  | 0% |
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01-04-2022 (Time) WOD: For Time 5k Run or Row | 0% |  | |  | 0% |
1st | 23,47  | Marius Fri, Apr 1, 2022 |
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01-05-2020 (Time) HOME WOD 10min EMOM Min 1 - :30s TKB Min 2 - :30s Arch Hold Rest 2-3 mins 4 RFT 30 x DU/SU/Jump Jacks 10 x DB Hang Clean & Jerk (5ea. Side) 10 x Bench Dips 30 x Mountain Climbers | 0% |  | |  | 0% |
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01-05-2021 (Rounds) WOD: 20 min AMRAP 50 x Hang Power Clean 10 x Syncro Burpee Box Step Ups 50 x Front Squats 10 x Syncro Burpee Box Step Ups 50 x Burpees Over Bar 10 x Syncro Burpee Box Step Ups 50 x Thrusters 10 x Syncro Burpee Box Step Ups 50 x Deadlifts (L4 50/35kg; 24/20”) | 0% |  | |  | 0% |
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01-06-2020 (Time) HOME WOD: For Time EMOM 10 Min 1 - :30s Bent Over Row R Side Min 2 - :30s Bent Over Row L Side 10 x Rounds 2 x Down Up 4 x Push Ups 6 x Air Squats Rest 2 mins 20 x Rounds 1 x Down Up 2 x Push Ups 3 x Air Squats | 0% |  | |  | 0% |
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01-06-2021 (Rounds) WOD: 7 min AMRAP 3 x HSPU 5 x Box Jump Overs 30/24'' *Increase the reps of the HSPUs by 3 each round… | 0% |  | |  | 0% |
1st | 4 + 5 HSPU | Clare G Tue, Jun 1, 2021 |
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01-07-15 (Rounds) Skill/Strength: 15 min EMOM 1 - 2-3 C&J @75% 2 - 2-5 pulling 3 - 30 secs DU's WOD: 8 min AMRAP 10 x burpees 20 x wall balls 20/14lb | 0% |  | |  | 0% |
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01-07-2020 (Time) HOME WOD.. For Time EMOM 10 Min 1 - :30s Bent Over Row R Side Min 2 - :30s Bent Over Row L Side 4 Rounds 30 x Alt. OH Lunge 20 x T2KB 30 x KB Deadlift | 0% |  | |  | 0% |
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01-07-2021 (Reps) TOTAL BODY CONDITIONING 32 min EMOM Min 1 - PGTOH Min 2 - Alt. Sit Ups/Plank Holds Min 3 - Erg of choice Min 4 - Rest *Work :30-:40s each minute. **Min 3 - Is a full minute of work | 0% |  | |  | 0% |
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01-08-2020 (Rounds) AMARP 25 mins 50 x Hang Power Clean 10 x Syncro Burpee Box Step Ups 50 x Front Squats 10 x Syncro Burpee Box Step Ups 50 x Burpees Over Bar 10 x Syncro Burpee Box Step Ups 50 x Thrusters 10 x Syncro Burpee Box Step Ups 50 x Deadlifts | 0% |  | |  | 0% |
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01-09-2020 (Weight) WOD: For Quality 30 x Squat Clean & Push Jerk 60/40kg Every :30 secs x 10 (5 mins) 1 x Rep Into 20 min EMOM at minute 5:00 1 x rep | 0% |  | |  | 0% |
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01-09-2021 (Rounds) WOD: 10 min AMRAP 7 x HSPU 14 x T2B 42 x DU | 0% |  | |  | 0% |
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01-10-2020 (Rounds) WOD: 22 min AMRAP 50 x DU/SUx2 40 x Wall Balls 20/14lb 30 x Sit Ups 20 x RKBS 32/24kg 10 x Box Jumps 30/24” | 0% |  | |  | 0% |
1st | 3 rounds and 38 wall balls. 30” box jumps💪 | Mehers Thu, Oct 1, 2020 |
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01-10-2021 (Reps) WOD: 2 6 min AMRAPs AMRAP 1 12-9-6 Pull Ups HSPU Rest 3 mins AMRAP 2 12-9-6 T2B Push Ups | 0% |  | |  | 0% |
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01-11-2021 (Rounds) WOD: 15 min AMRAP 5 x Pull Ups 10 x Push Ups 15 x Box Jumps 30 x DU | 0% |  | |  | 0% |
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