Saturday at The Bar
CROSSFIT 8:30 AM ELEMENTS 9:30 AMFREE FOR MEMBERS, $40 WALK IN WODTeams of 2-3, for time …80m barbell carry, 185/11580 dead lifts, 185/11580 front squats, 135/9580 hang power snatches, 95/6580 front squats80 dead lifts80m barbell carry AWODdeath by unbroken pull ups
CrossFit WOD 05.06.22
4 rounds for time,5 power cleans, 135/9525 wall ball shots, 20/145 power cleans25 KB swings, 55/40 AWOD50 med ball sit ups for time
CrossFit WOD 05.05.22
WOD3 x 6 minute rounds, clock does not stop between roundsrun 800mmax reps box jumps, 30/24 AWODtabata wall sit/handstand hold mash up
CrossFit WOD 05.04.22
WOD (see 05.07.21)21-15-9thrusters, 95/65pull upspush upsrow, cal AWODtabata hollow rocks/plank hold mash up
CrossFit WOD 05.03.22
STRENGTHpush jerk 5 x 3 WODAMRAP in 10 minutes3-6-9 …knees to elbowsDB DL, 45/30DB push press AWODnot for time,2 rounds30 sec sampson stretch, each side30 sec pidgeon stretch, each side
CrossFit WOD 05.02.22
STRENGTH: CROSSFIT TOTAL (see 09.13.21)back squat 1-1-1shoulder press 1-1-1deadlift 1-1-1Your CrossFit Total score is the sum of all 3 lifts WODmax cal bike in 2 minutes AWODbanded lat stretch
CrossFit WODs May 2-6
Monday, May 2STRENGTH: CROSSFIT TOTAL (see 09.13.21)back squat 1-1-1shoulder press 1-1-1deadlift 1-1-1Your CrossFit Total score is the sum of all 3 lifts Tuesday, May 3STRENGTHpush jerk 5 x 3WODAMRAP in 10 minutes3-6-9 …knees to elbowsDB DL, 45/30DB push press Wednesday, May 4WOD (see 05.07.21)21-15-9thrusters, 95/65pull upspush upsrow, cal. Thursday, May 5WOD3 x 6 minute rounds, […]
Saturday at The Bar
CROSSFIT 8:30 AMNUTRITION CLINIC 10 AM-12 PM WODteams of 2-3, must go in orderrow 500m50 pull ups (scale up to muscle ups OR down to ring rows)row 750m100 push upsrow 1000m60 box jumps, 20″ (scale step ups)row 750m40 box jumps, 24″row 500m20 box jumps, 30″ AWODguys vs girls sled PULL 400m, 260/150
CrossFit WOD 04.29.22
WODrow 1000m, then3 rounds15 wall ball shots, 20/1415 med ball sit ups15 KB SDHP, 55/4015 slam balls, 30/20 AWODtabata side plank
CrossFit WOD 04.28.22
STRENGTHOH squat 5 x 3 WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …goblet squats, 55/40hang power snatch, 75/55 AWOD20 GHD hip extensions and GHD sit ups