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 power clean15 DB push press30 squats9 DB deadlifts9 DB hang power cleans9 DB push press AWOD20 GHD hip extensions and GHD sit ups
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 hang power clean15 DB push press30 squats9 DB deadlifts9 DB hang power cleans9 DB push press Tuesday, July 26WOD (see 07.09.21)3 roundsrow 500m15 power snatch, 95/6515 OH squats Wednesday, July […]
Saturday at The Bar
CROSSFIT 8:30 AM
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 5WOD21-15-91-arm DB split jerk, 45/30knees to elbows1-arm DB split jerksit ups Wednesday, July 20STRENGTHpush press 5 x 5WOD (see 07.24.20)3 roundsrow 250m10 wall ball shots, 20/1410 med ball sit ups […]
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: 30 tire flips AWODburpee broad jump drag races