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CrossFit WOD 05.17.22
STRENGTHsplit jerk 8 x 2 WODAMRAP in 7 minutes8/2, 8/4, 8/6 …slam balls, 30/20hang power clean, 135/95 AWOD2 min lat stretch2 min pigeon stretch
CrossFit WOD 05.16.22
STRENGTHfront squat 3-3-3push press 2-2-2thruster (from rack) 1-1-1 WOD: JACKIE ( see 08.30.21)row 1000m50 thrusters, 45/3030 pull ups AWOD20 GHD hip extensions and GHD sit
CrossFit WODs May 16-20
Monday, May 16STRENGTHfront squat 3-3-3push press 2-2-2thruster (from rack) 1-1-1WOD: JACKIE ( see 08.30.21)row 1000m50 thrusters, 45/3030 pull ups Tuesday, May 17STRENGTHsplit jerk 8 x
Saturday at The Bar
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CrossFit WOD 05.13.22
WODAMRAP in 15 minutes5 bar muscle ups (scale 5 chest to bar pull ups and 5 ring dips)10 deadlifts, 225/15520 DU’s200m run AWODtabata toes to
CrossFit WOD 05.12.22
WOD (see 07.08.21)row 1000m50 box jumps, 24/2050 DB bench press, 45/30row 500m25 box jumps25 DB bench press AWODgroup stretch
CrossFit WOD 05.11.22
STRENGTH10 x 90 second rounds, increase load each roundhang power clean + power clean + squat clean WODAMRAP in 4 minutes3-6-9 …wall ball shots, 20/14med
CrossFit WOD 05.10.22
WOD (see 05.12.21)5 rounds, 1 minute rest between roundsAMRAP in 3 minutes3 push jerk, 135/956 push ups9 squats AWODmax butterfly sit ups in 1 minute
CrossFit WOD 05.09.22
STRENGTHpower snatch 10 x 1 WOD: JEREMY (see 05.04.21)21-15-9OH squats, 96/65burpees AWOD30 Russian twists
CrossFit WODs May 9-13
Monday, May 9STRENGTHpower snatch 10 x 1WOD: JEREMY (see 05.04.21)21-15-9OH squats, 96/65burpees Tuesday, May 10WOD (see 05.12.21)5 rounds, 1 minute rest between roundsAMRAP in 3
Saturday at The Bar
CROSSFIT 8:30 AM ELEMENTS 9:30 AMFREE FOR MEMBERS, $40 WALK IN WODTeams of 2-3, for time …80m barbell carry, 185/11580 dead lifts, 185/11580 front squats,
CrossFit WOD 05.06.22
4 rounds for time,5 power cleans, 135/9525 wall ball shots, 20/145 power cleans25 KB swings, 55/40 AWOD50 med ball sit ups for time
CrossFit WOD 05.05.22
WOD3 x 6 minute rounds, clock does not stop between roundsrun 800mmax reps box jumps, 30/24 AWODtabata wall sit/handstand hold mash up
CrossFit WOD 05.04.22
WOD (see 05.07.21)21-15-9thrusters, 95/65pull upspush upsrow, cal AWODtabata hollow rocks/plank hold mash up
CrossFit WOD 05.03.22
STRENGTHpush jerk 5 x 3 WODAMRAP in 10 minutes3-6-9 …knees to elbowsDB DL, 45/30DB push press AWODnot for time,2 rounds30 sec sampson stretch, each side30
CrossFit WOD 05.02.22
STRENGTH: CROSSFIT TOTAL (see 09.13.21)back squat 1-1-1shoulder press 1-1-1deadlift 1-1-1Your CrossFit Total score is the sum of all 3 lifts WODmax cal bike in 2
CrossFit WODs May 2-6
Monday, May 2STRENGTH: CROSSFIT TOTAL (see 09.13.21)back squat 1-1-1shoulder press 1-1-1deadlift 1-1-1Your CrossFit Total score is the sum of all 3 lifts Tuesday, May 3STRENGTHpush
Saturday at The Bar
CROSSFIT 8:30 AMNUTRITION CLINIC 10 AM-12 PM WODteams of 2-3, must go in orderrow 500m50 pull ups (scale up to muscle ups OR down to
CrossFit WOD 04.29.22
WODrow 1000m, then3 rounds15 wall ball shots, 20/1415 med ball sit ups15 KB SDHP, 55/4015 slam balls, 30/20 AWODtabata side plank
CrossFit WOD 04.28.22
STRENGTHOH squat 5 x 3 WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …goblet squats, 55/40hang power snatch, 75/55 AWOD20 GHD hip extensions and GHD sit
CrossFit WOD 04.27.22
WOD: THE GHOST (see 04.30.21)6 rounds for max reps1 min. row, cal.1 min. burpees1 min. DU’s1 min. rest AWOD30 Russian twists
CrossFit WOD 04.26.22
WODAMRAP in 20 minutes5 deadlift, 225/15510 pistols5 deadlifts10 handstand push ups200m run AWODfor time,25 toes to bar
CrossFit WOD 04.25.22
STRENGTH/WODE2MOM for 16 minutes3 bench press4 KB swings, 70/555 box jumps, 30/24 AWODtabata sit ups/push ups mash up
CrossFit WODs April 25-29
Monday, April 25STRENGTH/WODE2MOM for 16 minutes3 bench press4 KB swings, 70/555 box jumps, 30/24 Tuesday, April 26WODAMRAP in 20 minutes5 deadlift, 225/15510 pistols5 deadlifts10 handstand
Saturday at The Bar
CROSSFIT 8:30 AM WODteams of 2-3*3 squats at each transition/break100 deadlifts, 225/155100 wall ball shots, 20/14100 push ups100 pull ups AWODfor time,100 partner med ball
CrossFit WOD 04.22.22
WOD21-15-9squat cleans, 135/95DB push press, 45/30pull ups AWOD50 butterfly sit ups for time
CrossFit WOD 04.21.22
WOD: MIRACLE MILE (see 04.21.21)run 400m25 KB swings, 55/40200m farmer’s carry, 45/30200m waiter’s carry, 45/3025 box jumps, 24/20100m sprint100m walking lunges100m sprint100m walking lunges5 burpees400m
CrossFit WOD 04.20.22
WODAMRAP in 15 minutes5 DB renegade rows, 45/3010 power snatch, 95/6515 toes to bar AWODtabata side plank
CrossFit WOD 04.19.22
STRENGTHback squat 5 x 3 WOD4 roundsrow 250m10 slam balls, 30/20 AWOD30 Russian twists
CrossFit WOD 04.18.22
STRENGTHpush press 5 x 3 WOD3 rounds20 DU’s15 wall ball shots, 20/1410 1-arm DB hang power clean and jerk, 50/35 AWOD20 GHD hip extensions and
CrossFit WODs April 18-22
Monday, April 18STRENGTHpush press 5 x 3WOD3 rounds20 DU’s15 wall ball shots, 20/1410 1-arm DB hang power clean and jerk, 50/35 Tuesday, April 19STRENGTHback squat
Saturday at The Bar
CROSSFIT 8:30 AM WODteams of 3-4, 1 thru circuit at a time20 rounds for time,3 renegade rows, 45/303 hang power cleans3 ring rows3 slam balls,
CrossFit WOD 04.15.22
WODAMRAP in 16 minutes5 deadlifts, 225/15510 box jumps, 24/2015 KB swings, 55/4020 cal row AWODtabata L-sit/plank hold mash up
CrossFit WOD 04.14.22
WOD21-15-91-arm DB snatch, 45/30knees to elbows1-arm DB snatchsit upsBEFORE each set20 OH walking lunges, 45/25 AWOD30 GHD hip extensions
CrossFit WOD 04.13.22
STRENGTHsquat snatch 10 x 1 WOD (see 04.14.21)row 2000m AWODnot for time,20 atomic sit ups
CrossFit WOD 04.12.22
STRENGTHshoulder press 5 x 3 (all sets above 65%)deadlift 5 x 3 (all sets above 75%) WODAMRAP in 7 minutes3 pull ups6 push ups9 squats
CrossFit WOD 04.11.22
WOD: NANCY (see 04.16.21)5 roundsrun 400m15 OH squats, 95/65 AWODfor time9 v-ups15 n-ups21 sit ups
CrossFit WODs April 11-15
Monday, April 11WOD: NANCY (see 04.16.21)5 roundsrun 400m15 OH squats, 95/65 Tuesday, April 12STRENGTHshoulder press 5 x 3 (all sets above 65%)deadlift 5 x 3
Saturday at The Bar
CROSSFIT 8:30 AM LOW BACK PAIN WORKSHOP 10 AM-12 PM WODteams of 2-3, for time …BUY IN: weighted carry Kluge Lakes Lane, 160/100then, 8 rounds3
CrossFit WOD 04.08.22
WOD (see 04.09.21)3 rounds50 squats12 toes to bar10 hang power cleans, 135/95 AWODtabata weighted plank hold
CrossFit WOD 04.07.22
STRENGTHpush jerk 5 x 5 WOD (see 04.08.21)4 roundsrun 400m20 DU’srest 1 minutescore is total time including rest AWOD100 reps core
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CrossFit WOD 04.06.22
WOD (see 04.07.21)AMRAP in 3 minutessquat clean thrusters, 115/75rest 2 minutesAMRAP in 3 minutes5 pull ups5 lateral burpeesrest 2 minutesAMRAP in 3 minutesclean and jerk,
CrossFit WOD 04.05.22
WOD: FIGHT GONE BAD (see 04.06.21)3 rounds, 1 minute rest between roundsmax reps in 1 minute at 5 stationswall ball shots, 20/14SDHP, 75/55box jumps, 20push
CrossFit WOD 04.04.22
STRENGTHOH squat 5 x 5 WOD (see 04.05.21)row 500m50 slam balls, 30/2050 ring push upsrow 250m25 slam balls25 ring push ups AWOD20 GHD hip extensions
CrossFit WODs Apr 4-8
Monday, April 4STRENGTHOH squat 5 x 5WOD (see 04.05.21)row 500m50 slam balls, 30/2050 ring push upsrow 250m25 slam balls25 ring push ups Tuesday, April 5WOD:
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Saturday at The Bar
CROSSFIT 8:30 AM WODTeams of 2-3, one person works at a timeFor time,BUY IN: 20 team burpees, then in any order/rep scheme60 hang power cleans,
CrossFit WOD 04.01.22
WOD10-9-8-7-6-5-4-3-2-1toes to bardeadlift, 225/155push upsbox jumps, 24/20 AWODtabata hollow rocks/superman mash up
CrossFit WOD 03.31.22
WOD200m med ball carry, 20/14200m run50 wall ball shots50 walking lunges200m KB carry, 55.40200m run40 KB swings40 walking lunges200m DB farmer’s carry, 45/30200m run30 DB
CrossFit WOD 03.30.22
WOD (see 04.01.21)4 x 500m rowrest exactly 3 minutes between AWOD100 reps core
CrossFit WOD 03.29.22
STRENGTHback squat 5 x 5 (all sets above 75%) WOD (see 03.31.21)8/2, 8/4, 8/6, 8/8 …AMRAP in 7 minutesmed ball sit ups, 20/14med ball cleans
CrossFit WOD 03.28.22
STRENGTHpush press 5 x 5 (all sets above 65%) WOD: SQT (see 03.29.21)3 rounds10 ground to overhead, 95/65200m shuttle sprint AWOD20 GHD hip extensions and
CrossFit WODs March 28-April 1
Monday, March 28STRENGTHpush press 5 x 5 (all sets above 65%)WOD: SQT (see 03.29.21)3 rounds10 ground to overhead, 95/65200m shuttle sprint Tuesday, March 29STRENGTHback squat
Saturday at The Bar
CROSSFIT 8:30 AM WOD: CROSSFIT QUARTERFINALS WOD 22.3 (sort of)teams of 2-3, complete the following in any order/rep scheme …128 wall ball shots, 20/1410 rope
CrossFit WOD 03.25.22
WOD3 x 5 minute rounds, 1 minute rest between roundsrow 500m10 power cleans, 135/95max reps DB bench press, 45/30 AWOD2 rounds for max sit ups20
CrossFit WOD 03.24.22
WOD (see 03.25.21)DB DIANE21-15-9DB deadlifts, 45/30handstand push upsrest 2 minutesDB ELIZABETH21-15-9DB squat cleans, 45/30ring dips AWOD30 oblique twists
CrossFit WOD 03.23.22
WOD: FREAK (first rounds of Fran, Eva, Annie and Kelly) (see 03.22.21)21 thrusters, 95/6521 pull upsrun 800m30 KB swings, 55/4030 pull ups50 DU’s50 sit ups400m
CrossFit WOD 03.22.22
STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squat WOD15-9-6toes to barpush upssquats AWOD20 GHD hip extensions and GHD sit
CrossFit WOD 03.21.22
STRENGTHshoulder press 5 x 5 (all sets 65%+)deadlift 5 x 5 (all sets 75%+) WOD3 roundsrow 250m10 slam balls, 30/20 AWOD20 GHD hip extensions and
CrossFit WODs March 21-25
Monday, March 21STRENGTHshoulder press 5 x 5 (all sets 65%+)deadlift 5 x 5 (all sets 75%+)WOD3 roundsrow 250m10 slam balls, 30/20 Tuesday, March 22STRENGTH10 x
Saturday at The Bar
Team Fight Gone Bad (2 person) WOD3 minutes of max reps at 5 stationsno rest between stations1. wall ball shots, 20/142. SDHP, 75/553. box jumps,
CrossFit WOD 03.18.22
STRENGTHsquat clean + split jerk 10 x 1 WOD10-8-6-4-2toes to barpistols AWOD30 oblique twists
CrossFit WOD 03.17.22
WOD (see 03.18.19)20-15-10-5back squat (from rack, AHAP)alternating plate push ups, 45/25 (left = 1, right = 1)20 DU’s after each set AWOD60 sec hollow rocks60
CrossFit WOD 03.16.22
WODrow 500m21 shoulder press, 95/6515 deadlifts9 front squats3 lateral burpeesrow 500m21 push press15 deadlifts9 front squats3 lateral burpeesrow 500m21 push jerk15 deadlifts9 front squats3 lateral
CrossFit WOD 03.15.22
WODrun 800m21 wall ball shots, 20/1421 box jumps, 24/20run 600m15 wall ball shots15 box jumpsrun 400m9 wall ball shots9 box jumpsrun 200m AWODfor time, 50
CrossFit WOD 03.14.22
STRENGTHsumo deadlift 5-5-3-3-2-1-1 WOD30-20-10alt DB snatch, 45/30walking lunges AWOD25 GHD sit ups
CrossFit WODs March 14-18
SPRING BREAK CLASS SCHEDULE: 6 AND 7 AM, 5 PM Monday, March 14STRENGTHsumo deadlift 5-5-3-3-2-1-1WOD30-20-10alt DB snatch, 45/30walking lunges Tuesday, March 15WODrun 800m21 wall ball
CrossFit WOD 03.11.22
CF Games Open WOD 22.3 21 pull-ups42 double-unders21 thrusters, 95/6518 chest-to-bar pull-ups36 double-unders18 thrusters 115/7515 bar muscle-ups30 double-unders15 thrusters 135/85 12 minute time cap
CrossFit WOD 03.10.22
STRENGTH/WODEMOM for 16 minutesODD 1 shoulder press + 1 push press + 1 push jerkEVEN 3 front squats + 4 KB swings, 55/40 + 5
CrossFit WOD 03.09.22
STRENGTH3 snatch grip push press + 2 OH squats + 1 snatch balance x 5snatch balance 1-1-1 WODAMRAP in 6 minutes8/2, 8/4, 8/6 …slam balls,
CrossFit WOD 03.08.22
WOD3 roundsrow 500m21 wall ball shots, 20/1415 knees to elbows9 ring dips AWODtabata hollow rocks/supermans mash up
CrossFit WOD 03.07.22
WODAMRAP in 20 minutes5 pull ups10 push ups15 squats1 clean and jerk, 135/95increase clean and jerk reps by 1 each round AWOD20 GHD hip extensions
CrossFit WODs March 7-11
Monday, March 7WODAMRAP in 20 minutes5 pull ups10 push ups15 squats1 clean and jerk, 135/95increase clean and jerk reps by 1 each round Tuesday, March
CrossFit WOD 03.04.22
CF Games Open WOD 22.2 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1deadlift, 225/155bar facing burpee
CrossFit WOD 03.03.22
WODmax reps in 2 minutes at 6 stations, 1 minute rest betweenwall ball shots, 20/14DB hang power cleans, 45/30chest to bar pull upsKB SDHP, 55/40DB
CrossFit WOD 03.02.22
STRENGTHbench press 8 x 2 WOD (see 03.03.21)AMRAP in 4 minutes3-6-9 …shoulder press, 95/65 (from rack)air squats AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 03.01.22
WOD (see 03.02.21) row 500m, then10 rounds10 KB swings, 55/4010 sit upsthen, row 250m AWODtabata ring rows/push ups mashup
CrossFit WOD 02.28.22
STRENGTH/WODEMOM for 16 minutesODD3 lateral burpees5 med ball cleansEVENsquat clean + hang squat clean AWODtabata row
CrossFit WOD 02.25.22
CF Games Open WOD 22.1AMRAP in 15 minutes3 wall walks12 DB snatch, 50/3515 box jump overs, 24//20
CrossFit WOD 02.24.22
STRENGTH split jerk 10 x 1 WOD 3 rounds row 250m 10 slam balls, 30/20 AWOD 30 Russian twists
CrossFit WOD 02.23.22
WOD (see 02.22.21)4 rounds10 SDHP, 95/6510 push press20 back squats200m run AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 02.22.22
WOD (see 02.27.20)10-9-8-7-6-5-4-3-2-1EVENOH squat, 95/65pull upspush upsbox jumps, 24/20ODDpower snatchtoes to barring dipsbox jumps AWODtabata wall sit/handstand hold mash up
CrossFit WOD 02.21.22
STRENGTH EMOM for 8 minutes 3 back squats rest 4 minutes EMOM for 8 minutes 3 deadlifts AWOD 30-20-10 DU’s sit ups
CrossFit WODs Feb 21-25
Monday, Feb 21 STRENGTH EMOM for 8 minutes 3 back squats rest 4 minutes EMOM for 8 minutes 3 deadlifts Tuesday, Feb 22 WOD (see
CrossFit WOD 02.18.22
FUN FRIDAY PARTNER WOD AMRAP in 15 minutes 50 partner med ball chest passes, then 200m med ball carry 1-1, 2-2, 3-3 … deadlift, 225/155
CrossFit WOD 02.17.22
STRENGTH8 x thruster + push press + push jerk (from ground) WOD21-15-9wall ball shots, 20/14med ball sit upsKB swings. 55/40slam balls, 30/20 AWOD30 GHD hip
CrossFit WOD 02.16.22
WOD3 roundsrow 500m10 DB renegade man makers, 45/3012 knees to elbows AWODtabata hollow rocks/superman mash up
CrossFit WOD 02.15.22
STRENGTH 8 x squat snatch + 2 OH squats WOD (see 02.11.20) AMRAP in 9 minutes 3-6-9 … squat snatch, 95/65 pull ups AWOD 30
CrossFit WOD 02.14.22
WODrun 400m20 power cleans, 95/6520 front squats20 push upsrun 400m20 squat cleans20 push press20 push upsrun 400m20 hang power cleans20 thrusters20 push ups AWODtabata L-sit/plank
CrossFit WODs Feb 14-18
Monday, Feb 14 WOD run 400m 20 power cleans, 95/65 20 front squats 20 push ups run 400m 20 squat cleans 20 push press 20
CrossFit WOD 02.11.22
WOD (see 02.11.21)CF GAMES OPEN WOD 18.1AMRAP in 20 minutes8 toes to bar10 single DB hang clean and jerk, 50/35 (5 each arm)14/12 cal row
CrossFit WOD 02.10.22
WOD (see 02.08.21) 200m med ball carry, 20/14 10 back squats, 225/155 (from rack) 200m DB farmer’s carry, 45/30 10 back squats 200m DB waiter’s
CrossFit WOD 02.09.22
STRENGTHpower clean 10 x 1 WODAMRAP in 10 minutes7 burpees7 med ball cleans, 20/14 AWODnot for time, 50 med ball sit ups
