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 DB hang squat cleans21 med ball sit ups, 20/14row 500m15 DB deadlift15 DB hang squat cleans15 med ball sit upsrow 250m9 DB deadlift9 DB hang squat cleans9 med ball sit […]
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 jump1 wall ball shot AWODguys vs girls weighted plank hold
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 muscle tissue repair and gain more lean muscle. Whey is the go-to protein to take after your WOD because it is absorbed faster than other forms of protein. And DRIVEN […]
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 ups200m med ball carry AWODtabata wall sit/handstand hold mash up
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 and squat reps however you like. This WOD can be done with some partners! AWODBreakfast tacos!
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 up, push up and squat reps however you like. This WOD can be done with some partners!AWODBreakfast tacos! Tuesday, May 31STRENGTHdeadlift 5-5-3-3-2-1-1WOD7 rounds7 SDHP, 75/557 push press Wednesday, June 1WOD25 […]
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 t-shirt/tank, otherwise please bring a $5 donation to the Murph Foundation Scholarship Fund! CROSSFIT 8:30 AMELEMENTS: 9:30 AM SATURDAY SCHEDULE WODteams of 2-3, 1 works at a time40 rounds for […]
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 t-shirt/tank, otherwise please bring a $5 donation to the Murph Foundation Scholarship Fund! WOD21-18-15-12-9-6wall ball shots, 20/141 round of DB DT after each set12 DB DL, 45/309 DB hang power […]