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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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