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CrossFit WODs July 11-15

Monday, July 11STRENGTH/WODE2MOM for 16 minutes3 bench press4 alt DB snatch, 50/355 box jumps, 30/24 Tuesday, July 12STRENGTHthruster (from rack) 8 x 2WODAMRAP in 4

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Saturday at The Bar

HEY Y’ALL CHECK THIS OUT! Thursday night during our Ascend Nutrition Zoom Call we discussed taking extra measures to stay hydrated during extreme heat and

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CrossFit WOD 07.08.22

WOD: DEATH BY BACK SQUAT (see 07.09.21)with 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

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CrossFit WOD 07.06.22

STRENGTHsplit jerk 10 x 1 WOD (see 07.07.21)AMRAP in 10 minutes20/5, 20/10, 20/15, 20/20, 20/25 …DU’swall ball shots, 20/14 AWODnot for time,50 med ball sit

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CrossFit WOD 07.05.22

WOD: BASELINErow 500m40 squats30 sit ups20 push ups10 pull ups STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squat AWOD20

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CrossFit WOD 07.04.22

ONE CLASS TODAY AT 8:30 AM HERO WOD: LUMBERJACK 2020 dead lifts, 275/185run 400m20 KB swings, 70/55run 400m20 OH squats, 115/80run 400m20 burpeesrun 400m20 chest

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CrossFit WODs July 4-8

Monday, July 4ONE CLASS TODAY AT 8:30 AMHERO WOD: LUMBERJACK 20(can be done with a partner!)20 dead lifts, 275/185run 400m20 KB swings, 70/55run 400m20 OH

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Saturday at The Bar

CROSSFIT 8:30 AMELEMENTS 9:30 AM WODteams of 2-3200 DB bench press, 50/35at every transition team must…weighted lunge to wall and back AWODguys vs gals squat

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CrossFit WOD 07.01.22

WOD21-15-9deadlifts, 225/155lateral burpeesrow, cal. AWOD2 rounds for max sit ups20 sec side plank20 sec plank20 sec side plank30 sec sit ups30 sec rest

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CrossFit WOD 06.29.22

WOD (see 07.01.21)4 rounds for individual times, rest exactly 3 minutes between roundsrow 500m15 wall ball shots, 20/14 AWOD50 med ball sit ups for time

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CrossFit WOD 06.28.22

WOD (see 06.28.21)run 200m20 power cleans, 95/6520 front squats20 ring push upsrun 200m20 squat cleans20 push press20 ring push upsrun 200m20 hang power cleans20 thrusters20

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CrossFit WOD 06.24.22

WODMax reps in 2 minutes at 6 stations, 1 min rest between stationswall ball shots, 20/14SDHP, 75/55DB bench press, 45/30med ball sit ups, 20/14back squat,

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CrossFit WOD 06.21.22

STRENGTH (see 06.21.21)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 AWOD30 Russian

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CrossFit WODs June 20-24

Monday, June 20STRENGTHEMOM for 8 minutes3 back squatsrest 4 minEMOM for 8 minutes3 deadlifts Tuesday, June 22STRENGTH (see 06.21.21)snatch grip push jerk 5 x 1snatch

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Saturday at The Bar

CROSSFIT 8:30 AMELEMENTS 9:30 AM WODTeams of 2-3, work in any order…100 partner power wall ball shots, 20/14100 deadlifts, 225/155100 12″ speed jumps100 hang power

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CrossFit WOD 06.16.22

STRENGTH (see 12.23.21)standing broad jump 1-1-1 WOD3 rounds50 DU’s400m run30 walking lunges20 butterfly sit ups10 DB renegade rows, 45/30 AWOD30 GHD hip extensions

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Saturday at The Bar

WOD: 9 WODS PREGNANTteams of 2, alternate movementsAMRAP in 20 minutes1 wall ball shot, 20/142 air squats3 push ups4 box step ups5 ring rows6 DB

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CrossFit WOD 06.09.22

STRENGTH8 x squat snatch + OH squat WOD (see 06.07.21)AMRAP in 8 minutes8/2, 8/4, 8/6, 8/8 …slam balls, 30/20hang squat snatch, 75/55 AWOD20 GHD hip

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CrossFit WOD 06.08.22

WOD3 rounds, 1 minute rest between roundsAMRAP in 5 minutes3 chest to bar pull ups6 KB swings, 55/409 wall ball shots, 20/14 AWODtabata L-sit/plank hold

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CrossFit WOD 06.07.22

WOD (see 06.10.21)row 750m21 DB deadlift, 45/3021 DB hang squat cleans21 med ball sit ups, 20/14row 500m15 DB deadlift15 DB hang squat cleans15 med ball

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CrossFit WOD 06.06.22

STRENGTHpush press 5-5-3-3-2-1-1 WOD (see 06.09.21)AMRAP in 7 minutes2-4-6-8 …power clean, 155/105hand stand push up AWOD20 GHD hip extensions and sit up

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CrossFit WODs June 6-10

Monday, June 6STRENGTHpush press 5-5-3-3-2-1-1WOD (see 06.09.21)AMRAP in 7 minutes2-4-6-8 …power clean, 155/105hand stand push up Tuesday, June 7WOD (see 06.10.21)row 750m21 DB deadlift, 45/3021

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CrossFit WOD 06.02.22

DRIVEN WHEY™ Whey Protein Your body literally can’t create new muscle without protein. Taking protein before and after workout is the best way to speed

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WOD

CrossFit WOD 05.26.22

WOD30 OH walking lunges, 45/254 rounds5 squat snatch, 95/655 ring dips20 OH walking lunges3 rounds5 squat snatch5 ring dips10 OH walking lunges2 rounds5 squat snatch5

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CrossFit WODs May 23-27

Monday, May 23STRENGTHsquat clean + split jerk 10 x 1WODFor time, run Kluge Lakes Lane Tuesday, May 24STRENGTHbench press 5-5-3-3-2-1-1WOD (see 05.26.21)15 pull ups15 push

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CrossFit WOD 05.20.22

WOD200m DB carry, 45/30200m back peddle5 DB renegade rows10 pistols200m KB carry, 55/40200m back peddle5 DB renegade rows10 pistols15 KB SDHP200m med ball carry, 20/14200m

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CrossFit WOD 05.19.22

WOD (see 05.20.21)4 rounds10 power cleans, 115/7510 shoulder to overhead20 back squats20 DU’s AWOD60 sec hollow rocks60 sec rest40 sec hollow rocks40 sec rest20 sec

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CrossFit WOD 05.18.22

WOD (see 05.13.21)run 600mrow 750m21 burpee box jump overs, 24/20run 400mrow 500m15 burpee box jump oversrun 200mrow 250m9 burpee box jump overs AWOD20 GHD hip

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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

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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

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Saturday at The Bar

Time to Order GBAR3 Summer Swag! 4 designs to choose from3 styles: unisex t-shirt, ladies racerback tank, or ladies cropped tankMultiple color options for each

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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

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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

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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

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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,

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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

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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

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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

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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

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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

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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

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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

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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

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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,

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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

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