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CrossFit WOD 09.02.22
Kevin’s Bod Squad/Ascend Nutrition Program Testimonial BOD SQUAD: FIT FOR FALL STARTS SEPT 5! STRENGTHsquat snatch 10 x 1 WODrow 2000m AWOD100 reps core
CrossFit WOD 09.01.22
Devils Press WOD10 DB devils presses, 50/35200m KB suitcase carry, 55/4030 ring rows40 KB swings50 slam balls, 30/2040 KB SDHP30 ring rows200m KB suitcase carry10
CrossFit WOD 08.31.22
Kevin’s Bod Squad/Ascend Nutrition Program Testimonial BOD SQUAD: FIT FOR FALL STARTS SEPT 5! STRENGTHbench press 5 x 3 WODAMRAP in 7 minutes2-4-6-8 …sumo deadlift,
CrossFit WOD 08.30.22
WOD4 rounds for individual times, rest 2 min between rounds5 toes to bar10 burpee box jump overs, 24/2015 DU’s200m run AWODtabata wall sit/handstand hold mash
CrossFit WOD 08.29.22
WOD: INCREDIBLE HULK (see 09.01.21)AMRAP in 20 minutes5 deadlifts, 115/705 hang power cleans5 front squats5 push press5 back squats AWODnot for time, 2 rounds10 v-ups10
CrossFit WODs Aug 29-Sept 2
Monday, Aug 29WOD: INCREDIBLE HULK (see 09.01.21)AMRAP in 20 minutes5 dead lifts, 115/705 hang power cleans5 front squats5 push press5 back squats Tuesday, Aug 30WOD
Saturday at The Bar
CROSSFIT 8:30 AMELEMENTS 9:30 AM WODteams of 2-3for time in any order/rep scheme …8 rope climbs200m sled push, 75/2516 tire flips100 wall ball shots, 20/1424
CrossFit WOD 08.26.22
WOD (see 08.25.21)50 DU’s, then5-10-15-20wall ball shots, 20/14power snatch, 75/55box jumps, 24/20SDHP, 75/55then, 50 DU’s AWODnot for time,50 med ball sit ups
CrossFit WOD 08.25.22
STRENGTHEMOM for 8 minutes3 back squatsrest 4 minutesEMOM for 8 minutes3 deadlifts AWODtabata weighted plank hold
CrossFit WOD 08.24.22
WOD: TABATA THIS (see 08.23.21)tabata rowrest 1 minutetabata squatsrest 1 minutetabata pull upsrest 1 minutetabata push upsrest 1 minutetabata sit ups Tabata is 8 intervals
CrossFit WOD 08.23.22
EATOLOGY MEAL PREP IS COMING TO GBAR3 TODAY!!!Not only are our meals designed to get results on the training floor, but every meal tastes like
CrossFit WOD 08.22.22
STRENGTH10 x 1 clean and jerk WOD (see 08.26.21)100 OH walking lunges, 45/25EMOM 3 plate burpees AWODnot for time,3 rounds10 hollow rocks20 supermans
CrossFit WODs Aug 22-26
Monday, Aug 22STRENGTH10 x 1 clean and jerkWOD (see 08.26.21)100 OH walking lunges, 45/25EMOM 3 plate burpees Tuesday, Aug 23WODrow 500m21 shoulder press, 95/6515 deadlifts9
Saturday at The Bar
CROSSFIT 8:30 AMELEMENTS 9:30 AM WODteams of 2-3, 1 lifts at a time24 rounds for time…4 deadlifts, 95/653 hang power cleans2 front squats1 push jerk1
CrossFit WOD 08.19.22
WODAMRAP in 20 minutes5 deadlifts, 225/15510 KB swings, 55/4015 wall ball shots, 20/14200m med ball carry AWODnot for time, 50 med ball sit ups
CrossFit WOD 08.18.22
WOD4 rounds, rest exactly 3 minutes between rounds400m run AWOD100 reps core
CrossFit WOD 08.17.22
WOD10-9-8-7-6-5-4-3-2-1toes to barOH squat, 95/65push upbox jump, 24/20 AWODtabata side plank
CrossFit WOD 08.16.22
STRENGTHpush jerk 5 x 5 WOD4 roundsrow 250m10 slam balls, 30/2010 butterfly sit ups AWOD30 Russian twists
CrossFit WOD 08.15.22
STRENGTHfront squat 5 x 5 WODAMRAP in 8 minutes1-1, 2-2, 3-3 …thruster, 95/65burpees AWOD20 GHD hip extensions and GHD sit ups
CrossFit WODs Aug 15-19
Monday, Aug 15STRENGTHfront squat 5 x 5WODAMRAP in 8 minutes1-1, 2-2, 3-3 …thruster, 95/65burpees Tuesday, Aug 16STRENGTHpush jerk 5 x 5WOD4 roundsrow 250m10 slam balls,
Saturday at The Bar
CROSSFIT 8:30 AMELEMENTS 8:30 AM WODteams of 2-3instructor led …“1100 Ways to Sunday” AWODinstructor led …
CrossFit WOD 08.12.22
WOD3 rounds50 DU’s10 clean and jerks, 135/957 muscle ups (scale 7 chest to bar pull ups, 7 ring dips) AWOD20 GHD hip extensions and GHD
CrossFit WOD 08.11.22
WODrow 1000mthen,21-15-9wall ball shots, 20/14box jumpspower snatch, 95/65 AWODfor time,50 med ball sit ups
CrossFit WOD 08.10.22
STRENGTHOH squat 5 x 5 WOD (see 11.17.21)20-2alt 1-arm DB snatch2-20walking lunges AWOD30 Russian twists
CrossFit WOD 08.09.22
WOD (see 12.09.21)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 08.08.22
STRENGTHbench press 5 x 5 WOD9 minutes on the clock5 roundssprint to grate10 jumping squatssprint to start10 KB SDHP, 55/40then,max KB swings, 55/40 AWOD30 Russian
CrossFit WODs Aug 8-12
Monday, Aug 8STRENGTHbench press 5 x 5WOD9 minutes on the clock5 roundssprint to grate10 jumping squatssprint to start10 KB SDHP, 55/40then,max KB swings, 55/40 Tuesday,
Saturday at The Bar
CROSSFIT 8:30 AMELEMENTS 9:30 AM WODteams of 2-3in any order, any rep scheme, for time …100 wall ball shots, 20/14100 SDHP, 75/55100 box jumps, 20/20100
CrossFit WOD 08.05.22
WOD (see 08.06.21)AMRAP in 15 minutes5 thrusters, 115/7510 pull ups5 thrusters10 box jumps, 24/20 AWODtabata hollow rocks/superman mash up
CrossFit WOD 08.04.22
STRENGTHEMOM for 16 minutesODD: 20 DU’SEVEN: 3-position power clean (high hang, low hang, ground) AWODtabata L-sit/plank hold mash up
CrossFit WOD 08.03.22
WOD (see 08.03.21)AMRAP in 17 minutes8 toes to bar10 1-arm DB hang clean + jerk, 50/3514/12 calorie row AWOD30 GHD hip extensions
CrossFit WOD 08.02.22
WOD: DIANE (see 08.02.21)21-15-9deadlifts, 225/155handstand push ups AWOD30 sec hollow rocks30 sec plank holdthen, 21-15-9n-upsair squats
CrossFit WOD 08.01.22
STRENGTH8 x 3-position power snatch (high hang, low hang, ground) WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …slam balls, 30/20pistols AWOD20 GHD hip extensions and
CrossFit WODs Aug 1-5
Monday, Aug 1STRENGTH8 x 3-position power snatch (high hang, low hang, ground)WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …slam balls, 30/20pistols Tuesday, Aug 2WOD: DIANE
Saturday at The Bar
CROSSFIT 8:30 AMELEMENTS 9:30 AM WODteams of 2-35 rounds20 deadlifts, 225/15580m KB carry, 55/4040 goblet squats80m sprint AWOD2 teams80m tire flip race
CrossFit WOD 07.29.22
WOD21-18-15-12-9-6-3wall ball shots, 20/14ring push ups100m DB farmer’s carry BEFORE each set, 45/30 AWODmax med ball sit ups in 1 minute
CrossFit WOD 07.28.22
STRENGTH10 x squat clean + push jerk + front squat + split jerk WOD (see 07.26.21)AMRAP in 4 minutesburpee box jump overs, 24/20 AWOD30 Russian
CrossFit WOD 07.27.22
WOD: neleH (see 07.28.21)3 rounds12 pull ups21 KB swings, 55/40400m run AWODtabata sit ups/ring dips mash up
CrossFit WOD 07.26.22
WOD (see 07.09.21)3 roundsrow 500m15 power snatch, 95/6515 OH squats AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 07.25.22
STRENGTH (all sets above 75%)deadlift 5 x 5 WOD30 squats21 DB deadlift, 45/3021 DB hang power clean21 DB push press30 squats15 DB deadlift15 DB hang
CrossFit WODs July 25-29
Monday, July 25STRENGTH (all sets above 75%)deadlift 5 x 5WOD30 squats21 DB deadlift, 45/3021 DB hang power clean21 DB push press30 squats15 DB deadlift15 DB
CrossFit WOD 07.22.22
WOD3 rounds50 DU’s21 DB bench press, 45/3015 power cleans, 135/959 box jumps, 24/20 AWODnot for time,3 rounds10 hollow rocks20 supermans
CrossFit WOD 07.21.22
WOD (see 07.20.21)3 rounds, 1 minute rest between roundsAMRAP in 5 minutes3 pull ups6 KB swings, 55/409 goblet squats AWODtabata weighted plank hold
CrossFit WOD 07.20.22
STRENGTHpush press 5 x 5 WOD3 roundsrow 250m10 wall ball shots, 20/1410 med ball sit ups AWOD30 GHD hip extensions
CrossFit WOD 07.19.22
STRENGTHback squat 5 x 5 WOD21-15-91-arm DB split jerk, 45/30knees to elbows1-arm DB split jerksit ups AWOD30 GHD hip extensions
CrossFit WOD 07.18.22
WOD (see 07.22.21)3 x 5 minute rounds, 1 minute rest between roundsrun 400mrow 500mmax reps air squats AWODtabata ring rows/push ups mash up
CrossFit WODs July 18-22
Monday, July 18WOD (see 07.22.21)3 x 5 minute rounds, 1 minute rest between roundsrun 400mrow 500mmax reps air squats Tuesday, July 19STRENGTHback squat 5 x
Saturday at The Bar
CROSSFIT 8:30 AM WOD: TEAM KELLY5 rounds for timeteams of 2-3, one works at a timerun 400m30 box jumps, 24/2030 wall ball shots, 20/14BUY OUT:
CrossFit WOD 07.15.22
WOD (see 07.13.21)12 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
CrossFit WOD 07.14.22
WODMax reps in 2 minutes at 5 stationshand stand push upsSDHP, 95/65ring rowspower snatch, 95/65toes to barrest 2 minutes, repeat AWOD30 Russian twists
CrossFit WOD 07.13.22
WOD3 rounds50 walking lunges21 deadlifts, 185/13515 slam balls, 30/209 DB renegade rows, 45/30 AWODtabata side plank
CrossFit WOD 07.12.22
STRENGTHthruster (from rack) 8 x 2 WOD (see 03.02.22)AMRAP in 4 minutes3-6-9 …shoulder press (from rack), 95/65air squats AWOD20 GHD hip extensions and GHD sit
CrossFit WOD 07.11.22
STRENGTH/WODE2MOM for 16 minutes3 bench press4 alt DB snatch, 50/355 box jumps, 30/24 AWODrow 250m25 knees to elbowsrow 250m25 butterfly sit ups
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
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
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
CrossFit WOD 07.07.22
WODrow 1000mthen,3 rounds15 box jumps, 24/2015 KB swing, 55/4015 DB push press, 45/3015 pull ups AWODtabata wall sit/hand stand hold mash up
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
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
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
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
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
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
CrossFit WOD 06.30.22
STRENGTHOH squat 10 x 1 WOD10-8-6-4-2hang power snatch, 115/75box jumps, 24/20 AWOD30 Russian twists
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
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
CrossFit WOD 06.27.22
STRENGTHpower clean + push jerk 10 x 1 WOD3 rounds5 1-arm DB hang clean and jerk, 50/3510 toes to bar5 1-arm DB hang clean and
CrossFit WODs June 27-July 1
Monday, June 27STRENGTHpower clean + push jerk 10 x 1WOD3 rounds5 1-arm DB hang clean and jerk, 50/3510 toes to bar5 1-arm DB hang clean
Saturday at The Bar
CROSSFIT 8:30 AMELEMENTS 9:30 AM WODPart 1: 15 minutes to find 1 rep max squat snatchPart 2: TBA 2-3 partner teams
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,
CrossFit WOD 06.23.22
WOD21-18-15-12-9KB swings, 55/40 + 20 DU’s2-4-6-8-10muscle ups (scale chest to bar pull up + ring dip) AWODtabata weighted plank hold
CrossFit WOD 06.22.22
WODrow 1000m21 shoulder press, 95/65row 1000m21 push pressrow 1000m21 push jerk AWOD20 GHD hip extensions and GHD sit ups
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
CrossFit WOD 06.20.22
STRENGTHEMOM for 8 minutes3 back squatsrest 4 minEMOM for 8 minutes3 deadlifts AWOD21-15-9push upssit ups
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
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
CrossFit WOD 06.17.22
WOD (see 06.18.21)7 rounds7 power snatch, 95/657 OH squats7 bar facing burpees AWOD30 Russian twists
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
CrossFit WOD 06.15.22
WOD3 rounds5 x 1 squat clean + 1 front squat + 1 push jerk, 135/9512 toes to bar500m row AWODtabata side plank
CrossFit WOD 06.14.22
WOD: FRAN (see 06.16.21)21-15-9thrusters, 95/65pull ups AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit WOD 06.13.22
STRENGTH (see 06.23.21)shoulder press 5 x 1push press 5 x 1push jerk 5 x 1 WOD4 x 250m row, rest exactly 1 minute between rounds
CrossFit WODs June 13-17
Monday, June 13STRENGTH (see 06.23.21)shoulder press 5 x 1push press 5 x 1push jerk 5 x 1WOD4 x 250m row, rest exactly 1 minute between
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
CrossFit WOD 06.10.22
WOD10-9-8-7-6-5-4-3-2-1toes to bardeadlift, 225/155push upsbox jumps, 24/20 AWOD30 Russian twists
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
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
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
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
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
Saturday at The Bar
CROSSFIT 8:30 AM WODIn teams of 2-3, one person works at a timeBUY IN: 20 partner burpees1 burpee broad jump1 burpee pull up1 burpee box
CrossFit WOD 06.03.22
WODAMRAP in 15 minutes5 Curtis P’s, 95/6510 box jumps, 24/2015 ??? (class pick) AWODtabata hollow rocks/superman mash up
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
CrossFit WOD 06.01.22
WOD25 med ball sit ups, 20/1425 KB swings, 55/40200m KB carry, 45/3050 alt DB snatch50 cal row200m DB waiter’s carry25 KB swings25 med ball sit
CrossFit WOD 05.31.22
STRENGTHdeadlift 5-5-3-3-2-1-1 WOD7 rounds7 SDHP, 75/557 push press AWOD20 GHD hip extensions and GHD sit ups
MEMORIAL DAY MURPH 05.30.22
One class today at 8:30 am WOD: MURPHrun 1 mile100 pull ups200 push ups300 squatsrun 1 mileYou may break up the pull up, push up
CrossFit WODs May 30-June 3
Monday, May 30One class today at 8:30 AMWOD: MEMORIAL DAY MURPHrun 1 mile100 pull ups200 push ups300 squatsrun 1 mileYou may break up the pull
Saturday at The Bar
MEMORIAL DAY MURPH IS MONDAY, MAY 30! ONE CLASS AT 8:30 AMBREAKFAST TACOS RIGHT AFTER! Tacos are FREE if you are wearing a 2022 Murph
CrossFit WOD 05.27.22
MEMORIAL DAY MURPH IS MONDAY, MAY 30! ONE CLASS AT 8:30 AMBREAKFAST TACOS RIGHT AFTER! Tacos are FREE if you are wearing a 2022 Murph
