CrossFit WOD 03.18.22
STRENGTHsquat clean + split jerk 10 x 1 WOD10-8-6-4-2toes to barpistols AWOD30 oblique twists
CrossFit WOD 03.17.22
WOD20-15-10-5back squat (from rack, AHAP)alternating plate push ups, 45/25 (left = 1, right = 1)20 DU’s after each set AWOD60 sec hollow rocks60 sec rest40 sec hollow rocks40 sec rest20 sec hollow rocks
CrossFit WOD 03.16.22
WODrow 500m21 shoulder press, 95/6515 deadlifts9 front squats3 lateral burpeesrow 500m21 push press15 deadlifts9 front squats3 lateral burpeesrow 500m21 push jerk15 deadlifts9 front squats3 lateral burpees AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit WOD 03.15.22
WODrun 800m21 wall ball shots, 20/1421 box jumps, 24/20run 600m15 wall ball shots15 box jumpsrun 400m9 wall ball shots9 box jumpsrun 200m AWODfor time, 50 med ball sit ups
CrossFit WOD 03.14.22
STRENGTHsumo deadlift 5-5-3-3-2-1-1 WOD30-20-10alt DB snatch, 45/30walking lunges AWOD25 GHD sit ups
CrossFit WODs March 14-18
SPRING BREAK CLASS SCHEDULE: 6 AND 7 AM, 5 PM Monday, March 14STRENGTHsumo deadlift 5-5-3-3-2-1-1WOD30-20-10alt DB snatch, 45/30walking lunges Tuesday, March 15WODrun 800m21 wall ball shots, 20/1421 box jumps, 24/20run 600m15 wall ball shots15 box jumpsrun 400m9 wall ball shots9 box jumpsrun 200m Wednesday, March 16WODrow 500m21 shoulder press, 95/6515 deadlifts9 front squats3 lateral burpeesrow […]
Saturday at The Bar
CROSSFIT 8:30 AM
CrossFit WOD 03.11.22
CF Games Open WOD 22.3 21 pull-ups42 double-unders21 thrusters, 95/6518 chest-to-bar pull-ups36 double-unders18 thrusters 115/7515 bar muscle-ups30 double-unders15 thrusters 135/85 12 minute time cap
CrossFit WOD 03.10.22
STRENGTH/WODEMOM for 16 minutesODD 1 shoulder press + 1 push press + 1 push jerkEVEN 3 front squats + 4 KB swings, 55/40 + 5 box jumps, 24/20 AWODtabata side plank
CrossFit WOD 03.03.22
WODmax reps in 2 minutes at 6 stations, 1 minute rest betweenwall ball shots, 20/14DB hang power cleans, 45/30chest to bar pull upsKB SDHP, 55/40DB push press, 45/30bike, cal AWOD100 reps core