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CrossFit WOD 10.21.21
STRENGTH/WOD E2MOM for 16 minutes 3 bench press 4 KB swings, 55/40 5 box jumps, 24/20 AWOD max partner med ball sit ups in 90
CrossFit WOD 10.20.21
WOD AMRAP in 15 minutes 5 pull ups 10 push ups 15 front squats, 115/75 200m DB carry, 45/30 AWOD 2 rounds for max sit
CrossFit WOD 10.19.21
WODrow 1000m21 shoulder press12 knees to elbowsrow 1000m21 push press12 knees to elbowsrow 1000m21 push jerk12 knees to elbows AWOD30 Russian twists
CrossFit WOD 10.18.21
STRENGTHsumo deadlift 5-5-3-3-2-1-1 WOD20-2alt 1-arm DB snatch, 45/302-20walking lunges AWOD20 GHD hip extensions and GHD sit ups
CrossFit WODs Oct 18-22
Monday, Oct 18 STRENGTH sumo deadlift 5-5-3-3-2-1-1 WOD 20-2 alt 1-arm DB snatch, 45/30 2-20 walking lunges Tuesday, Oct 19 WOD row 1000m 21 shoulder
CrossFit WOD 10.15.21
WOD21-15-9wall ball shots, 20/14KB swingsmed ball sit upsgoblet squatsrow, cal. AWOD100 reps core
CrossFit WOD 10.14.21
WOD3 roundsrun 400m10 clean and jerks, 135/9512 chest to bar pull ups AWOD60 seconds hollow rocks, rest 60 seconds40 seconds hollow rocks, rest 40 seconds20
CrossFit WOD 10.13.21
WODAMRAP in 14 minutes5 OH squats, 115/7510 box jumps, 24/2015 DB bench press, 45/30 AWODtabata side plank
CrossFit WOD 10.12.21
STRENGTH10 x 90 second rounds, increase load each roundpower clean + hang squat clean + squat clean WOD3 x 90 second rounds, clock does not
CrossFit WOD 10.11.21
STRENGTHpower snatch 10 x 1 WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …slam balls, 30/20hang power snatch, 75/55 AWOD20 GHD hip extensions and GHD sit
CrossFit WODs Oct 11-15
Monday, Oct 11 STRENGTH power snatch 10 x 1 WOD AMRAP in 7 minutes 8/2, 8/4, 8/6, 8/8 … slam balls, 30/20 hang power snatch,
CrossFit WOD 10.08.21
WOD AMRAP in 14 minutes 5 deadlifts, 225/155 10 DB push press, 45/30 5 deadlifts 15 wall ball shots AWOD max partner med ball sit
CrossFit WOD 10.07.21
WOD 200m run 25 toes to bar 25 plate push ups, 45/25 1 lap OH plate carry 50 burpees on plate 50 DU’s 1 lap
CrossFit WOD 10.06.21
WOD 3 rounds row 500m 3x 5 DB deadlift, 45/30 5 DB hang squat clean thrusters 5 pull ups AWOD tabata hollow rocks/superman mash up
CrossFit WOD 10.05.21
STRENGTH back squat 5 x 3 WOD AMRAP in 11 minutes 10 KB swings, 55/40 9 box jumps, 24/20 8 DB walking lunges, 45/30 AWOD
CrossFit WOD 10.04.21
STRENGTH push press 5 x 3 WOD 400m med ball carry, 20,14 then, 21-15-9 med ball cleans med ball sit ups then, 200m med ball
CrossFit WODs Oct 4-8
Monday, Oct 4 STRENGTH push press 5 x 3 WOD 400m med ball carry, 20,14 then, 21-15-9 med ball cleans med ball sit ups then,
CrossFit WOD 10.01.21
STRENGTH/WODEMOM for 20 minutes (rotate to a different station each minute)a) 5 chest to bar pull upsb) 5 power cleans, 75-85%c) 5 ring dipsd) 20
CrossFit WOD 09.30.21
WOD5 x 2 minute rounds, 1 minute rest between rounds20 DU’s, max reps wall ball shots, 20/1420 DU’s, max reps slam balls, 30/2020 DU’s, max
CrossFit WOD 09.29.21
WODfor max metersrow 1 minuterest 30 secrow 2 minutesrest 1 minuterow 3 minutesrest 90 secondsrow 4 minutesrest 2 minutesrow 3 minutesrest 90 secondsrow 2 minutesrest
CrossFit WOD 09.28.21
WOD: SNATCH CHIEF5 rounds, 1 minute rest between roundsAMRAP in 3 minutes3 power snatch, 115/756 push ups9 air squats AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit WOD 09.27.21
STRENGTH 10 x 90 second rounds, increase load each round pause front squat + front squat WOD 10-8-6-4-2 1-arm DB hang clean and jerk, 50/35
CrossFit WODs Sept 27-Oct 1
Monday, Sept 27 STRENGTH 10 x 90 second rounds, increase load each round pause front squat + front squat WOD 10-8-6-4-2 1-arm DB hang clean
CrossFit WOD 09.24.21
WOD3 rounds15 thrusters, 95/65row 250m15 pull upsrow 250m AWODfor time, 50 butterfly sit ups
CrossFit WOD 09.23.21
STRENGTHbench press 5-5-3-3-2-1-1 WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …KB swings, 55/40handstand push ups AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 09.22.21
WOD21-15-9OH squats, 95/65run 800m after each set AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 09.21.21
WODAMRAP in 15 minutes5 DB renegade rows, 45/3010 deadlifts, 225/15515 toes to bar AWODtabata side plank
CrossFit WOD 09.20.21
WOD: CROSSFIT OLYMPIC TOTALclean & jerk 1-1-1snatch 1-1-1Your Olympic Total is the sum or your best attempt at each movement AWOD100 reps core
CrossFit WODs Sept 20-24
Monday, Sept 20 WOD: CROSSFIT OLYMPIC TOTAL (see 04.27.18) clean & jerk 1-1-1 snatch 1-1-1 Your Olympic Total is the sum or your best attempt
Saturday at The Bar
CROSSFIT 8:30 AM FREE NUTRITION SEMINAR 10:30-NOON Friends/family are welcome to attend!
CrossFit WOD 09.17.21
NUTRITION SEMINAR IS THIS SATURDAY, SEPT 18, 10:30 AM-NOON Friends/family are welcome to attend this FREE seminar! STRENGTH thruster (from ground) 10 x 2 WOD
CrossFit WOD 09.16.21
OUR ANNUAL NUTRITION SEMINAR IS ON SATURDAY, SEPT 18, 10 AM-NOONFriends/family are always welcome to attend this FREE seminar! THE NO SUGAR CHALLENGE KICKS OFF
CrossFit WOD 09.15.21
WOD10-9-8-7-6-5-4-3-2-1hang power cleans, 135/95EVEN: box jumps, 24/20ODD: run 200m AWODtabata wall sit/handstand hold mashup
CrossFit WOD 09.14.21
WOD: CINDY (see 09.15.20)AMRAP in 20 minutes5 pull ups10 push ups15 squats AWODnot for time,3 rounds10 hollow rocks20 supermans, then30 sec samson stretch each side
CrossFit WOD 09.13.21
STRENGTH: CROSSFIT TOTAL back squat 1-1-1 shoulder press 1-1-1 deadlift 1-1-1 Your CrossFit Total score is the sum of all 3 lifts AWOD 100 reps
CrossFit WODs Sept 13-17
Monday, Sept 13 STRENGTH: CROSSFIT TOTAL (see 09.14.20) back squat 1-1-1 shoulder press 1-1-1 deadlift 1-1-1 Your CrossFit Total score is the sum of all
CrossFit WOD 09.10.21
WOD21-15-9wall ball shots, 20/14box jumps, 24/20deadlifts, 225/155push ups AWODtabata side plank
CrossFit WOD 09.09.21
WOD: B-1 Australian Hero WOD3 roundsrun 400m21 KB swings, 55/4015 knees to elbows9 ring dips AWOD25 GHD hip extensions
CrossFit WOD 09.08.21
STRENGTHOH squat 8 x 3 WOD10-8-6-4-2hang power snatch, 75/55slam balls, 30/20pistols AWOD30 Russian twists
CrossFit WOD 09.07.21
WOD (see 09.07.20)3 x 6 minute rounds, clock does not stop between roundsrow 1000m, max reps shoulder press, 95/65 (from rack)row 1000m, max reps push
CrossFit WODs Sept 6-10
Monday, Sept 6 CLOSED, HAPPY LABOR DAY! Tuesday, Sept 7 WOD (see 09.07.20) 3 x 6 minute rounds, clock does not stop between rounds row
CrossFit WOD 09.03.21
WE ARE RUNNING ALL CLASSES TODAY! AND, BRINGING BACK THE 5 PM CLASS! NO CLASSES SATURDAY, SUNDAY OR MONDAY JOIN US THIS EVENING AT 5
CrossFit WOD 09.02.21
WOD (see 09.02.20)4 rounds for individual times, rest 2 min between rounds5 toes to bar10 burpee box jump overs, 24/2015 DU’s200m run AWODtabata side plank
CrossFit WOD 09.01.21
WOD: INCREDIBLE HULKAMRAP in 20 minutes5 dead lifts, 115/705 hang power cleans5 front squats5 push press5 back squats AWODnot for time, 2 rounds10 v-ups10 n-ups10
CrossFit WOD 08.31.21
STRENGTHsplit jerk 5-5-3-3-2-1-1 WOD (see 09.01.20)21-15-9DB bench press, 45/30KB swings, 55/40row, cal AWOD30 Russian twists
CrossFit WOD 08.30.21
STRENGTHback squat 5 x 3 WOD: JACKIErow 1000m50 thrusters, 45/3530 pull ups AWODnot for time,3 rounds10 hollow rocks20 supermansthen, 30 sec samson stretch
CrossFit WODs Aug 30-Sept 3
Monday, Aug 30 STRENGTH back squat 5 x 3 WOD: JACKIE (see 08.31.20) row 1000m 50 thrusters, 45/35 30 pull ups Tuesday, Aug 31 STRENGTH
CrossFit WOD 08.27.21
STRENGTHE2MOM for 16 minutes3 bench press5 deadlifts AWODfor time, run Kluge Lakes Lane
CrossFit WOD 08.26.21
STRENGTHshoulder press 1-1-1push press 3-3-3push jerk 5-5-5 WOD (see 08.27.20)100 OH walking lunges, 45/25EMOM 3 plate burpees AWODnot for time,3 rounds10 hollow rocks20 supermans
CrossFit WOD 08.25.21
WOD50 DU’s, then5-10-15-20wall ball shots, 20/14power snatch, 75/55box jumps, 24/20SDHP, 75/55then, 50 DU’s AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 08.24.21
WOD (see 08.25.20)row 500m10 DB renegade man makers, 45/30run 400m10 DB renegade man makersrow 250m5 DB renegade man makersrun 200m5 DB renegade man makers AWOD20
CrossFit WOD 08.23.21
WOD: TABATA THIStabata rowrest 1 minutetabata squatsrest 1 minutetabata pull upsrest 1 minutetabata push upsrest 1 minutetabata sit ups Tabata is 8 intervals of 20
CrossFit WODs Aug 23-27
Monday, Aug 23 WOD: TABATA THIS (see 08.24.20) tabata row rest 1 minute tabata squats rest 1 minute tabata pull ups rest 1 minute tabata
CrossFit WOD 08.20.21
WOD5 x 2 minute rounds, 1 minute rest btw rounds3 back squats, 85% (from rack)sprint 1 lapmax reps slam balls, 30/20 AWOD100 reps core
CrossFit WOD 08.19.21
WODrun 800m, then3 rounds15 wall ball shots, 20/1415 box jumps, 24/2015 DB push press, 45/3015 toes to bar AWODmax partner med ball sit ups in
CrossFit WOD 08.18.21
WODAMRAP in 15 minutes50 DU’s40 cal row30 walking lunges20 pull ups10 handstand push ups AWODtabata wall sit/handstand hold mashup
CrossFit WOD 08.17.21
STRENGTH/WODEMOM for 16 minutesODD: 5 med ball cleans + 3 lateral burpeesEVEN: hang power clean + power clean AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit WOD 08.16.21
STRENGTHdeadlift 10 x 1 WOD8 minutes on the clock5 roundssprint to grate10 jumping squatssprint to start10 KB SDHP, 55/40then,max reps KB swings AWOD30 Russian twists
CrossFit WODs Aug 16-20
Monday, Aug 16 STRENGTH deadlift 10 x 1 WOD 8 minutes on the clock 5 rounds sprint to grate 10 jumping squats sprint to start
CrossFit WOD 08.13.21
WOD10-9-8-7-6-5-4-3-2-1EVENOH squats, 95/65pull upsbox jumps, 24/20ODDpower snatchring dipsbox jumps AWODtabata side plank
CrossFit WOD 08.12.21
WOD3 roundsrow 500m21 DB push press, 45/3015 butterfly sit ups9 slam balls, 30/20 AWOD30 Russian twists
CrossFit WOD 08.11.21
STRENGTH/WODEMOM for 16 minutesODD: squat clean + front squat + thrusterEVEN: 20 DU’s AWODtabata L-sit/plank hold mash up
CrossFit WOD 08.10.21
WOD (see 08.13.19)21-18-15-12-9-6-3wall ball shots, 20/14push upsAFTER each round3 deadlifts + 2 hang power cleans + 1 push jerk, 155/105 AWODfor time,50 med ball sit
CrossFit WOD 08.09.21
STRENGTH8 x 3 position power snatch (high hang, low hang, ground)WOD30-20-10alt DB snatch, 45/30walking lungesAWOD20 GHD hip extensions and GHD sit ups
CrossFit WODs Aug 9-13
Monday, Aug 9 STRENGTH 8 x 3 position power snatch (high hang, low hang, ground) WOD 30-20-10 alt DB snatch, 45/30 walking lunges Tuesday, Aug
CrossFit WOD 08.06.21
WODAMRAP in 15 minutes5 thrusters, 115/7510 pull ups5 thrusters10 box jumps, 24/20 AWODtabata hollow rocks/superman mash up
CrossFit WOD 08.05.21
WOD5 rounds100m sprint100m DB Farmer’s carry, 45/30100m sprint100m DB waiter’s carry15 ? (class pick) AWOD30 Russian twists
CrossFit WOD 08.04.21
STRENGTHbench press 5 x 5 WOD10 rounds10 KB swings, 55/4010 sit ups AWODstretch/foam roll
CrossFit WOD 08.03.21
WOD (see 08.05.20)AMRAP in 17 minutes8 toes to bar10 1-arm DB hang clean + jerk, 50/3514/12 calorie row AWOD25 GHD hip extensions
CrossFit WOD 08.02.21
WOD: DIANE (see 08.03.20)21-15-9deadlifts, 225/155handstand push ups AWOD30 sec hollow rocks30 sec plank holdthen, 21-15-9n-upsair squats
CrossFit WODs Aug 2-6
Monday, Aug 2 WOD: DIANE (see 08.03.20) 21-15-9 dead lifts, 225/155 hand stand push ups Tuesday, Aug 3 WOD (see 08.05.20) AMRAP in 17 minutes
CrossFit WOD 07.30.21
WODmax reps in 2 minutes at 6 stations, 1 minute rest between stationsassault bike, ca.DB push press, 45/30toes to barDB bench presswall ball shots, 20/14slam
CrossFit WOD 07.29.21
WOD3 roundsrow 500m15 power snatch, 95/6515 OH squats AWOD30 Russian twists
CrossFit WOD 07.28.21
WOD: neleH3 rounds12 pull ups21 KB swings, 55/40400m run AWODtabata butterfly sit ups/push ups mash up
CrossFit WOD 07.27.21
STRENGTHfront squat 5 x 5 WODAMRAP in 5 minutes3-6-9…wall ball shots, 20/14med ball sit ups AWOD25 GHD hip extensions
CrossFit WOD 07.26.21
STRENGTHpush press 5 x 5 WODAMRAP in 4 minutesburpee box jump overs, 24/20 AWODnot for time,3 rounds10 hollow rocks20 supermans
CrossFit WODs July 26-30
Monday, July 26 STRENGTH push press 5 x 5 WOD AMRAP in 4 minutes burpee box jump overs, 24/20 Tuesday, July 27 STRENGTH front squat
CrossFit WOD 07.23.21
WODAMRAP in 15 minutes5 box jumps, 24/2010 power cleans, 135/9515 toes to bar AWODtabata weighted plank hold
CrossFit WOD 07.22.21
WOD3 x 5 minute rounds, 1 minute rest between roundsrun 400mrow 500mmax reps air squats AWODtabata push ups/sit ups mash up
CrossFit WOD 07.21.20
STRENGTHsplit jerk 10 x 1 WOD7 rounds7 SDHP, 75/557 push press AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 07.20.21
WOD (see 07.23.20)3 rounds, 1 minute rest between roundsAMRAP in 5 minutes3 pull ups6 KB swings, 55/409 goblet squats AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit WOD 07.19.21
STRENGTH/WODEMOM for 16 minutesODD: 3 back squatsEVEN: 20 DU’s AWODtabata med ball sit ups
CrossFit WODs July 19-23
Monday, July 19 STRENGTH/WOD EMOM for 16 minutes ODD: 3 back squats EVEN: 20 DU’s Tuesday, July 20 WOD (see 07.23.20) 3 rounds, 1 minute
CrossFit WOD 07.16.21
WOD2 rounds50 wall ball shots, 20/1440 KB SDHP, 55/4030 OH walking lunges, 45/25200m KB carry10 DB renegade man makers, 45/30 AWOD30 Russian twists
CrossFit WOD 07.15.21
WOD10-9-8-7-6-5-4-3-2-1pull upsdeadlifts, 225/155push upsbox jumps, 24/20 AWODtabata side plank
CrossFit WOD 07.14.21
STRENGTHhang power snatch 5-5-5power snatch + OH squat 3-3-3squat snatch 1-1-1 WOD3 rounds10 DU’s10 alt. DB snatch, 45/3010 slam balls, 30/20 AWOD20 GHD hip extensions
CrossFit WOD 07.13.21
WOD12 minutes on the clockAMRAP in 4 minutesrow, cal.AMRAP in 4 minutessquat cleans, 135/95AMRAP in 4 minutes10 KB swings, 55/4010 sit ups AWOD60 sec hollow
