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Saturday at The Bar

CROSSFIT 8:30 AM WOD: CROSSFIT QUARTERFINALS WOD 22.3 (sort of)teams of 2-3, complete the following in any order/rep scheme …128 wall ball shots, 20/1410 rope

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CrossFit WOD 03.24.22

WOD (see 03.25.21)DB DIANE21-15-9DB deadlifts, 45/30handstand push upsrest 2 minutesDB ELIZABETH21-15-9DB squat cleans, 45/30ring dips AWOD30 oblique twists

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CrossFit WOD 03.23.22

WOD: FREAK (first rounds of Fran, Eva, Annie and Kelly) (see 03.22.21)21 thrusters, 95/6521 pull upsrun 800m30 KB swings, 55/4030 pull ups50 DU’s50 sit ups400m

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CrossFit WOD 03.22.22

STRENGTH10 x 90 second rounds, increase load each roundpause front squat + front squat WOD15-9-6toes to barpush upssquats AWOD20 GHD hip extensions and GHD sit

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Saturday at The Bar

Team Fight Gone Bad (2 person) WOD3 minutes of max reps at 5 stationsno rest between stations1. wall ball shots, 20/142. SDHP, 75/553. box jumps,

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CrossFit WOD 03.17.22

WOD20-15-10-5back squat (from rack, AHAP)alternating plate push ups, 45/25 (left = 1, right = 1)20 DU’s after each set AWOD60 sec hollow rocks60 sec rest40

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CrossFit WOD 03.16.22

WODrow 500m21 shoulder press, 95/6515 deadlifts9 front squats3 lateral burpeesrow 500m21 push press15 deadlifts9 front squats3 lateral burpeesrow 500m21 push jerk15 deadlifts9 front squats3 lateral

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CrossFit WOD 03.15.22

WODrun 800m21 wall ball shots, 20/1421 box jumps, 24/20run 600m15 wall ball shots15 box jumpsrun 400m9 wall ball shots9 box jumpsrun 200m AWODfor time, 50

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CrossFit WODs March 14-18

SPRING BREAK CLASS SCHEDULE: 6 AND 7 AM, 5 PM Monday, March 14STRENGTHsumo deadlift 5-5-3-3-2-1-1WOD30-20-10alt DB snatch, 45/30walking lunges Tuesday, March 15WODrun 800m21 wall ball

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CrossFit WOD 03.11.22

CF Games Open WOD 22.3 21 pull-ups42 double-unders21 thrusters, 95/6518 chest-to-bar pull-ups36 double-unders18 thrusters 115/7515 bar muscle-ups30 double-unders15 thrusters 135/85 12 minute time cap

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CrossFit WOD 03.02.22

STRENGTHbench press 8 x 2 WOD (see 11.01.21)AMRAP in 4 minutes3-6-9 …shoulder press, 95/65 (from rack)air squats AWOD20 GHD hip extensions and GHD sit ups

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CrossFit WOD 02.22.22

WOD (see 02.27.20)10-9-8-7-6-5-4-3-2-1EVENOH squat, 95/65pull upspush upsbox jumps, 24/20ODDpower snatchtoes to barring dipsbox jumps AWODtabata wall sit/handstand hold mash up

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CrossFit WODs Feb 21-25

Monday, Feb 21STRENGTHEMOM for 8 minutes3 back squatsrest 4 minutesEMOM for 8 minutes3 deadlifts Tuesday, Feb 22WOD10-9-8-7-6-5-4-3-2-1EVENOH squat, 95/65pull upspush upsbox jumps, 24/20ODDpower snatchtoes to

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CrossFit WOD 02.17.22

STRENGTH8 x thruster + push press + push jerk (from ground) WOD21-15-9wall ball shots, 20/14med ball sit upsKB swings. 55/40slam balls, 30/20 AWOD30 GHD hip

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CrossFit WOD 02.14.22

WOD: HEARTBEAT HUSTLErun 400m20 power cleans, 95/6520 front squats20 push upsrun 400m20 squat cleans20 push press20 push upsrun 400m20 hang power cleans20 thrusters20 push ups

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CrossFit WODs Feb 14-18

Monday, Feb 14WODrun 400m20 power cleans, 95/6520 front squats20 push upsrun 400m20 squat cleans20 push press20 push upsrun 400m20 hang power cleans20 thrusters20 push ups

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CrossFit WOD 02.08.22

WOD: FREESTYLE DIANE 45 deadlifts, 225/155 45 handstand push ups partition as needed to complete 45 reps quickly AWOD tabata n-ups/butterfly sit ups mash up

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CrossFit WODs Feb 7-11

Monday, Feb 7STRENGTHpower snatch 10 x 1WOD (see 02.09.21)CF GAMES OPEN WOD 14.1AMRAP in 10 minutes30 DU’s15 power snatch, 75/55 Tuesday, Feb 8WOD: FREESTYLE DIANE45

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CrossFit WOD 02.03.22

WOD3 rounds, 1 minute rest between roundsAMRAP in 5 minutes3 burpee box jumps, 24/206 slam balls, 30/209 KB swings, 55/40 AWODtabata toes to bar/ring dips

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CrossFit WODs Jan 31-Feb 4

Monday, Jan 31STRENGTHfront squat 5-5-3-3-2-1-1WOD21-18-15-12-9-6-3SDHP, 85/55push press Tuesday, Feb 1STRENGTHOH squat 5-5-3-3-2-1-1WOD30-20-10OH walking lunges, 45/25DU’sbutterfly sit ups Wednesday, Feb 2WOD3 roundsrow 250m15 thrusters, 95/65row 250m15

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CrossFit WOD 01.27.22

WODrow 500m15 high hang power snatch, 95/6515 OH squatsrow 500m15 low hang power snatch15 OH squatsrow 500m15 power snatch15 OH squats AWODtabata side plank

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CrossFit WOD 01.24.22

STRENGTHbench press 5-5-3-3-2-1-1 WOD (see 01.25.21)AMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …goblet squats, 55/40handstand push ups AWOD30 Russian twists

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CrossFit WODs Jan 24-28

Monday, Jan 24STRENGTHbench press 5-5-3-3-2-1-1WOD (see 01.25.21)AMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …goblet squats, 55/40handstand push ups Tuesday, Jan 25WODAMRAP in 20 minutes200m med

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CrossFit WOD 01.18.22

STRENGTHback squat 1-1-1 WOD (see 01.20.21)200m OH plate carry, 45/25then,5 rounds10 wall ball shots, 20/1410 med ball sit ups AWODnot for time,3 rounds10 hollow rocks20

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CrossFit WOD 01.17.22

STRENGTHshoulder press 1-1-1 WOD (see 01.19.21)25 power snatch, 95/6525 OH squats25 power cleans25 thrustersEMOM 3 burpees AWOD25 GHD hip extensions and GHD sit ups

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CrossFit WODs Jan 17-21

Monday, Jan 17STRENGTHshoulder press 1-1-1WOD (see 01.19.21)25 power snatch, 95/6525 OH squats25 power cleans25 thrustersEMOM 3 burpees Tuesday, Jan 18STRENGTHback squat 1-1-1WOD (see 01.20.21)200m OH

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CrossFit WOD 01.12.22

STRENGTH snatch pull 3-3-3 hang squat snatch 2-2-2 squat snatch 1-1-1 WOD 30-20-10 alt DB snatch, 45/30 butterfly sit ups walking lunges AWOD 25 calf

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CrossFit WOD 01.10.22

WOD50 squats21 shoulder press, 95/6515 KB swings, 55/409 ring dips50 squats21 push press15 KB swings9 ring dips50 squats21 push jerk15 KB swings9 ring dips AWOD20

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CrossFit WODs Jan 10-14

Monday, Jan 10WOD50 squats21 shoulder press, 95/6515 KB swings, 55/409 ring dips50 squats21 push press15 KB swings9 ring dips50 squats21 push jerk15 KB swings9 ring

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CrossFit WODs Jan 3-7

Monday, Jan 3STRENGTHsnatch balance + 2 OH squatsWOD10-8-6-4-2chest to bar pull upspistols Tuesday, Jan 4WOD (see 01.04.21)AMRAP in 20 minutesrun 200m3 hang power cleans, 135/954

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CrossFit WOD 12.27.21

CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PM WOD21-18-15-12-9-6wall ball shotsmed ball sit ups1-2-3-4-5-6squat clean + split jerk, 135/95 AWODtabata side plank

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CrossFit WODs Dec 27-31

Monday, Dec 27CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PMWOD21-18-15-12-9-6wall ball shots, 20/14med ball sit ups1-2-3-4-5-6squat clean + split jerk, 135/95 Tuesday,

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CrossFit WOD 12.24.21

ONE CLASS TODAY AT 8:30 AMWOD: 12 DAYS OF CHRISTMAS CROSSFITrep scheme follows the song: 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1 …1. tuck jump2. burpees3. pull

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CrossFit WOD 12.23.21

STRENGTH (see 01.19.21)standing broad jump 1-1-1 WOD3 rounds50 DU’s400m run30 walking lunges200m KB carry, 55/4010 handstand push ups AWOD30 Russian twists

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CrossFit WODs Dec 20-25

Monday, Dec 20STRENGTH8 x 3 position power snatchWOD21-15-91-arm DB snatch, 45/30toes to bar1-arm DB snatchsit ups Tuesday, Dec 21WODAMRAP in 18 minutes1-1-1-1, 2-2-2-2, 3-3-3-3 …pull

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