CrossFit WODs April 18-22
Monday, April 18STRENGTHpush press 5 x 3WOD3 rounds20 DU’s15 wall ball shots, 20/1410 1-arm DB hang power clean and jerk, 50/35 Tuesday, April 19STRENGTHback squat 5 x 3WOD4 roundsrow 25010 slam balls, 30/20 Wednesday, April 20WODAMRAP in 15 minutes5 DB renegade rows, 45/3010 power snatch, 95/6515 toes to bar Thursday, April 21WOD: MIRACLE MILE (see […]
Saturday at The Bar
CROSSFIT 8:30 AM WODteams of 3-4, 1 thru circuit at a time20 rounds for time,3 renegade rows, 45/303 hang power cleans3 ring rows3 slam balls, 30/203 wall ball shots, 20/14 AWODguys vs. girls (girls pick)
CrossFit WOD 04.15.22
WODAMRAP in 16 minutes5 deadlifts, 225/15510 box jumps, 24/2015 KB swings, 55/4020 cal row AWODtabata L-sit/plank hold mash up
CrossFit WOD 04.14.22
WOD21-15-91-arm DB snatch, 45/30knees to elbows1-arm DB snatchsit upsBEFORE each set20 OH walking lunges, 45/25 AWOD30 GHD hip extensions
CrossFit WOD 04.13.22
STRENGTHsquat snatch 10 x 1 WOD (see 04.14.21)row 2000m AWODnot for time,20 atomic sit ups
CrossFit WOD 04.12.22
STRENGTHshoulder press 5 x 3 (all sets above 65%)deadlift 5 x 3 (all sets above 75%) WODAMRAP in 7 minutes3 pull ups6 push ups9 squats AWOD30 Russian twists
CrossFit WOD 04.11.22
WOD: NANCY (see 04.16.21)5 roundsrun 400m15 OH squats, 95/65 AWODfor time9 v-ups15 n-ups21 sit ups
CrossFit WODs April 11-15
Monday, April 11WOD: NANCY (see 04.16.21)5 roundsrun 400m15 OH squats, 95/65 Tuesday, April 12STRENGTHshoulder press 5 x 3 (all sets above 65%)deadlift 5 x 3 (all sets above 75%)WODAMRAP in 7 minutes3 pull ups6 push ups9 squats Wednesday, April 13STRENGTHsquat snatch 10 x 1WOD (see 04.14.21)row 2000m Thursday, April 14WOD21-15-91-arm DB snatch, 45/30knees to elbows1-arm […]
Saturday at The Bar
CROSSFIT 8:30 AM LOW BACK PAIN WORKSHOP 10 AM-12 PM WODteams of 2-3, for time …BUY IN: weighted carry Kluge Lakes Lane, 160/100then, 8 rounds3 pull ups6 push ups9 weighted OH walking lunges, 45/25then,deadlift 6000/3000 lbsBUY OUT: 200 DU’s, at every break team must to 3 tire flips
CrossFit WOD 04.08.22
WOD (see 04.09.21)3 rounds50 squats12 toes to bar10 hang power cleans, 135/95 AWODtabata weighted plank hold