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, 75/55DB box step ups, 45-24/30-20 AWODtabata hollow rocks/supermans mash up
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 twists
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 balance 5 x 1WOD21-15-91-arm DB snatch, 45/30slam balls, 30/201-arm DB snatchDB goblet squats Wednesday, June 23WODrow 1000m21 shoulder press, 95/65row 1000m21 push pressrow 1000m21 push jerk Thursday, June 24WOD21-18-15-12-9KB swings, […]
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 cleans, 135/95
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