arms

2026-04-21

WOD 8 rounds 4 hang cleans (135/95) 4 front squats 4 push presses 4 thrusters 4 burpees Time: 25:40 (4 @ 115, 4 @ 95)

WOD “Deck of Cards” w/ Kat ♦️– push-ups ♠️ – v-ups / hanging knee raise ♥️ – air squats ♣️ – box jumps (24/20) J – 10 hang cleans (85/55) Q – 10 push press K – 10 bent over rows A – 10 deadlifts Time: 30:58

2026-04-18

Warm-up 1 mile walk w/ Kat WOD 5 rounds 50m left arm fr carry 50m right arm fr carry 8 renegade rows (4/4) 30 second wall sit 1 min rest Time: 15:18 (53/30)

2026-04-15

WOD Bear complex 5 rounds 7 sets of: power clean front squat push press back squat push press Time: 14:05 (85# barbell) 50 push-ups

2026-04-13

WOD – Strength 3 rounds x 10 reps see saw press (20#) in + out bicep curls (15#) 16 rep crossbody crunch tricep kick backs arnold press 10 GHD 16 knee ups hammer curls overhead tricep extensions 16 db obliques 16 overhead march 20 push-ups 100m farmer carry (35#) Time: …

2026-04-10

WOD 12 min AMRAP 12 deadlifts (115#) 10 box jumps / step ups 8 push-ups Total: 7 rounds + 4 deadlifts (88 deadlifts, 70 box jumps, 56 push-ups)

2026-04-08

WOD (from Crossfit main site 2026-04-06) 800m run 60 deadlifts (135/95) 60 pull-ups 800m run Time: 20:49 (135#) Divided into 10 rounds (8 x 200m run and 10 x 6 pull-ups and deadlifts)

2026-04-06

Strength 16 reps x 3 rounds db bent over pull narrow grip 30# each arm back flys (12# db) alt gorilla row WOD 8 rounds 18 kb swings 9/6 cal echo bike 1 min rest Time: 17:51 (44# kb, 9 cal echo bike)

2026-04-03

2026-04-02

Strength 5 sets 10 GHD 5 strict press 1 set 75#, 4 sets 85# WOD 5 x 3 min AMRAP 5 thrusters (75#) 5 pull-ups 10 double unders Total: 11 rounds