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CrossFit WOD 03.22.21

WOD: FREAK (first rounds of Fran, Eva, Annie and Kelly)21 thrusters, 95/6521 pull upsrun 800m30 KB swings, 55/4030 pull ups50 DU’s50 sit ups400m run30 box

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CrossFit WOD 03.19.21

CF GAMES OPEN WOD 21.2 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box

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CrossFit WOD 03.17.21

WODrow 500m21 shoulder press, 95/6515 deadlifts9 front squats3 bar facing burpeesrow 500m21 push press, 95/6515 deadlifts9 front squats3 bar facing burpeesrow 500m21 push jerk, 95/6515

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CrossFit WOD 03.16.21

SPRING BREAK SCHEDULE: CLASSES AT 6 AND 7 AM, 5 AND 6 PM STRENGTHOH squats 10 x 2 WOD20-18-16-14-12-10-8-6-4-2alt DB snatch, 45/302-4-6-8-10-12-14-16-18-20walking lunges AWODfor time,9

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CrossFit WOD 03.12.21

CF GAMES OPEN WOD 21.1 1 wall walk10 double-unders3 wall walks30 double-unders6 wall walks60 double-unders9 wall walks90 double-unders15 wall walks150 double-unders21 wall walks210 double-unders Time

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CrossFit WOD 03.11.21

WODmax reps in 1 minute at 6 stations, no rest between stationstoes to bargoblet squats, 55/40DU’sKB SDHPpush upsslam ball, 30/30rest 2 minutes, repeat AWODtabata handstand

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CrossFit WOD 03.09.21

WOD (see 03.10.20)AMRAP in 15 minutes1 lateral burpee5 deadlifts, 225/15510 box jumps, 24/2015 wall ball shots, 20/14increase lateral burpee rep by 1 each round AWODtabata

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CrossFit WOD 03.08.21

STRENGTHEMOM for 8 minutespause front squat + front squat WOD10-8-6-4-2single arm DB hang clean and jerk, 50/35ring dips AWOD20 GHD hip extensions and GHD sit

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CrossFit WOD 03.04.21

WOD2 rounds10 handstand push ups10 pistols10 knees to elbows50 walking lunges10 hand stand push ups10 pistols10 knees to elbows50 single-leg jump rope AWODtabata superman/wall sit

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CrossFit WOD 03.01.21

STRENGTHEMOM for 16 minutesODD: 3 lateral burpees + 5 med ball cleansEVEN: 3 position power clean (high hang, low hang, ground) AWOD30-20-10hanging knee raisesmountain climbers

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CrossFit WODs March 1-5

Monday, March 1STRENGTH/WODEMOM for 16 minutesODD: 3 lateral burpees + 5 med ball cleansEVEN: 3 position power clean (high hang, low hang, ground) Tuesday, March

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CrossFit WODs Feb 22-26

Monday, Feb 22WOD4 rounds10 SDHP, 95/6510 push press20 back squats200m run Tuesday, Feb 23WOD2 roundsrow 500m15 deadlifts, 205/135run 400m15 deadlifts Wednesday, Feb 24STRENGTH10 x 2

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CrossFit WOD 02.19.21

CLASSES TODAY AT 7, 8 AND 9 AM, 4 AND 5 PM WOD10-9-8-7-6-5-4-3-2-1EVENpull upsOH squats, 95/65box jumps, 24/20ODDtoes to barpower snatchbox jumps AWODtabata weighted plank

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CrossFit WODs Feb 15-19

Monday, Feb 15CLOSED Tuesday, Feb 16CLASSES AT 4 AND 5 PM ONLYWOD21-15-9deadlift, 225/155push upswall ball shot, 20/14med ball sit uprow, cal Wednesday, Feb 17STRENGTH8 x

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Saturday at The Bar

9-10:30 AM FARMER’S MARKETFresh pasta, ravioli, lasagna and Italian sauces from Della Casa PastaFresh vegetables, pastured meats and fresh squeezed juices from Whitehurst Heritage FarmsMaplewood

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CrossFit WOD 02.12.21

WOD3 burpee box jumps, 24/20row 100m10 DB renegade rows, 45/303 burpee box jumpsrow 200m20 KB SDHP, 55/403 burpee box jumpsrow 300m30 slam balls, 30/203 burpee

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CrossFit WODs Feb 8-12

Monday, Feb 8WOD200m med ball carry, 20/1410 back squats, 225/155 (from rack)200m DB farmer’s carry, 45/3010 back squats200m DB waiter’s carry10 back squats100m walking lunges100m

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Saturday at The Bar

FARMERS MARKET 8:30-10:30 AMHomemade fresh pasta, ravioli, lasagna and Italian sauces from Della Casa PastaFarm fresh veggies, pastured meats, and fresh squeezed juices from Whitehurst

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Saturday at The Bar

This morning 8:30-10:30 am alongside Farmer Mike with his farm fresh veggies, pastured meats and fresh squeezed juices we will be selling HOMEMADE FRESH pastas,

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CrossFit WODs Jan 25-29

Monday, Jan 25STRENGTHfront squat 5-5-3-3-2-1-1 WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …goblet squats, 55/40handstand push ups Tuesday, Jan 26WODrow 500m, then21-15-91-arm DB snatchknees to

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CrossFit WODs Jan 18-22

Monday, Jan 18STRENGTHmax height box jump 1-1-1WOD12 minutes on the clockAMRAP in 4 minutes: row, cal.AMRAP in 4 minutes: squat cleans, 135/95AMRAP in 4 minutes:

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CrossFit WOD 01.12.21

STRENGTHshoulder press 1-1-1push press 3-3-3push jerk 5-5-5 WOD30 DU’s30 burpees30 wall ball shots, 20/14 AWOD20 GHD hip extensions and GHD sit ups

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CrossFit WOD 01.11.21

STRENGTHOH squat 5-5-5snatch balance 3-3-3squat snatch 1-1-1 WOD3 rounds10 DU’s10 burpees10 wall ball shots, 20/14 AWOD20 GHD hip extensions and GHD sit ups

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CrossFit WODs Jan 11-15

Monday, Jan 11STRENGTHOH squat 5-5-5snatch balance 3-3-3squat snatch 1-1-1WOD3 rounds10 DU’s10 burpees10 wall ball shots, 20/14 Tuesday, Jan 12STRENGTHshoulder press 1-1-1push press 3-3-3push jerk 5-5-5WOD30

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CrossFit WOD 01.04.21

WODAMRAP in 20 minutes200m run3 hang power cleans, 135/954 KB swings, 55/405 box jumps, 24/20 AWOD60 sec hollow rocks, rest 60 sec40 sec hollow rocks,

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