Bold Moves Fitness

WOD

5 rounds

Deadlift x 10

Pullup x 20

Dumbell Swing x 30

WOD

Meghan's Deadlift PR of 185lbs!

"CrossFit Total"

Back Squat 1 rep

Shoulder Press 1 rep

Deadlift 1 rep

WOD

5 rounds

Thrusters

Pullups

Burpees

45sec work & 15 sec rest

WOD

Row 400m

30 wall ball

30 box jumps

WOD

"Gwen"

15-12-9 reps of clean and jerks

Touch and go only on the ground, no resting or re-gripping. Rest as needed between sets. Use the same weight for each set

WOD

21-15-9

Overhead Squats

Pullups

WOD

5 rounds

400m run

50 air squats

30 back extensions

10 thrusters

WOD

After a brutal pullup workout doing assisted pullups, Meaghan finally does 2 kipping pullups in a row! Unassisted!

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

WOD

Meghan finishing her 5th round with 70lbs

"The Bear"

7x

1 clean

1 front squat

1 push press

1 back squat

1 push press

This is 1 round. Finish 5 rounds of this increasing your weight with each round.

WOD

5 rounds of

20 box jumps

20 pullups

20 lunges

500m row