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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
CrossFit WOD 07.12.21
STRENGTHhang power clean 5-5-5power clean + front squat 3-3-3squat clean 1-1-1 WOD3 rounds10 1-arm DB hang clean and jerk, 50/3510 toes to bar AWOD25 GHD
CrossFit WODs July 12-16
Monday, July 12 STRENGTH hang power clean 5-5-5 power clean + front squat 3-3-3 squat clean 1-1-1 WOD 3 rounds 10 1-arm DB hang clean
CrossFit WOD 07.09.21
WOD: DEATH BY BACK SQUATwith a continuously running clock0:00-1:00 1 back squat, 225/1551:00-2:00 2 back squats2:00-3:00 3 back squats… continue til you can not complete
CrossFit WOD 07.08.21
WODrow 1000m50 DB bench press, 45/3050 box jumps, 24/20row 500m25 DB bench press25 box jumps AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 07.07.21
STRENGTHdeadlift 5 x 3 WODAMRAP in 10 minutes20/5, 20/10, 20/15, 20/20 …DU’swall ball shots, 20/14 AWODnot for time, 50 med ball sit ups
CrossFit WOD 07.06.21
WOD21 shoulder press, 95/6515 deadlifts9 hang power cleans6 front squats3 lateral burpees21 push press15 deadlifts9 hang power cleans6 front squats3 lateral burpees21 push jerk15 deadlifts9
CrossFit WOD 07.05.21
STRENGTHOH squat 5-5-3-3-2-1-1 WOD (see 06.29.20)AMRAP in 10 minutes10-8-6-4-2power snatch, 95/65OH squattoes to bar AWOD30 Russian twists
CrossFit WODs July 5-9
Monday, July 5 STRENGTH OH squat 5-5-3-3-2-1-1 WOD (see 06.29.20) AMRAP in 10 minutes 10-8-6-4-2 power snatch, 95/65 OH squat toes to bar Tuesday, July
CrossFit WOD 07.02.21
STRENGTH/WODE2MOM for 16 minutes3 bench press, AHAP4 KB swings, 55/405 box jumps, 24/20 AWODtabata ring rows/n-ups mash up
CrossFit WOD 07.01.21
WOD4 rounds for individual times, rest exactly 3 minutes between roundsrow 500m15 wall ball shots, 20/14 AWOD2 rounds for max sit ups20 sec side plank20
CrossFit WOD 06.30.21
STRENGTH/WOD (see 06.30.20)EMOM for 20 minutesODD: 1 clean & jerkEVEN: 3 muscle ups (scale 3 chest to bar pull ups + 3 ring dips) AWOD20
CrossFit WOD 06.29.21
WOD3 rounds, 1 minute rest between roundsmax reps in 1 minute at 5 stationshang power snatch, 75/55slam balls, 30/20SDHP, 75/55med ball sit ups, 20/14push press,
CrossFit WOD 06.28.21
WODrun 200m20 power cleans, 95/6520 front squats20 ring push upsrun 200m20 squat cleans20 push press20 ring push upsrun 200m20 hang power cleans20 thrusters20 ring push
CrossFit WODs June 28-July 1
Monday, June 28 WOD run 200m 20 power cleans, 95/65 20 front squats 20 ring push ups run 200m 20 squat cleans 20 push press
CrossFit WOD 06.25.21
WOD: FUN FRIDAY PARTNER WODAMRAP in 15 minutesBUY IN: 50 partner no wall ball shots, 20/141-1, 2-2, 3-3 …deadlifts, 225/155box jumps, 24/20200m med ball carry
CrossFit WOD 06.24.21
WOD (see 06.24.20)21-18-15-12-9-6KB swings, 55/4020 DU’s after each set of KB swings1-2-3-4-5-6DB renegade rows, 45/30 AWOD30 Russian twists
CrossFit WOD 06.23.21
STRENGTH (see 06.20.19)shoulder press 5 x 1push press 5 x 1push jerk 5 x 1 WOD4 x 250m row, rest exactly 1 minute between rounds
CrossFit WOD 06.22.21
WODAMRAP in 20 minutes5 hang power cleans, 135/9510 toes to bar5 hang power cleans10 push ups200m DB carry, 45/30 AWODtabata side plank
CrossFit WOD 06.21.21
STRENGTH (see 06.23.20)snatch grip push jerk 5 x 1snatch balance 5 x 1 WOD21-15-91-arm DB snatch, 45/30slam balls, 30/201-arm DB snatchDB goblet squats AWOD20 GHD
CrossFit WODs June 21-25
Monday, June 21 STRENGTH (see 06.23.20) snatch grip push jerk 5 x 1 snatch balance 5 x 1 WOD 21-15-9 1-arm DB snatch, 45/30 slam
CrossFit WOD 06.18.21
WOD (see 06.19.20)7 rounds7 power snatch, 95/657 OH squats7 bar facing burpees AWOD30 GHD hip extensions
CrossFit WOD 06.17.21
STRENGTHback squat 5 x 2 WOD50-30-10DU’ssit ups AWODstretch/foam roll
CrossFit WOD 06.16.21
WOD: FRAN (see 06.16.20)21-15-9thrusters, 95/65pull ups AWODfor time,run Kluge Lakes Lane
CrossFit WOD 06.15.21
WODAMRAP in 14 minutes5 deadlifts, 225/15510 DB push press, 45/3015 med ball sit ups, 20/14 AWODtabata weighted plank hold
CrossFit WOD 06.14.21
STRENGTH10 x 90 second rounds, increase load each roundsquat clean + front squat + thruster WODtabata row AWODnot for time,3 rounds10 hollow rocks20 supermans
CrossFit WODs June 14-18
Monday, June 14 STRENGTH 10 x 90 second rounds, increase load each round squat clean + front squat + thruster WOD tabata row Tuesday, June
CrossFit WOD 06.11.21
WOD4 x 5 minute rounds, clock does not stop between roundsrun 600m, max reps box jumps, 24/20run 600m, max reps toes to barrun 600m, max
CrossFit WOD 06.10.21
WODrow 750m21 DB deadlift, 45/3021 DB hang squat cleans21 med ball sit ups, 20/14row 500m15 DB deadlift15 DB hang squat cleans15 med ball sit upsrow
