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, 30/2010 butterfly sit ups Wednesday, Aug 17WOD10-9-8-7-6-5-4-3-2-1toes to barOH squat, 95/65push upbox jump, 24/20 Thursday, Aug 18WOD4 rounds, rest exactly 3 minutes between rounds400m run Friday, Aug 19WODAMRAP in 20 […]
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 sit ups
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 GHD hip extensions and GHD sit ups
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 twists
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, Aug 9WODrow 500m10 DB renegade man makers, 45/30run 400m10 DB renegade man makersrow 250m5 DB renegade man makersrun 200m5 DB renegade man makers Wednesday, Aug 10STRENGTHOH squat 5 x 5WOD20-2alt […]
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 push press, 75/55100 cal row AWODguys vs girls: girls pick
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