CrossFit WOD 01.10.22
WOD50 squats21 shoulder press, 95/6515 KB swings, 55/409 ring dips50 squats21 push press15 KB swings9 ring dips50 squats21 push jerk15 KB swings9 ring dips AWOD20 GHD hip extensions and GHD sit ups
CrossFit WODs Jan 10-14
Monday, Jan 10WOD50 squats21 shoulder press, 95/6515 KB swings, 55/409 ring dips50 squats21 push press15 KB swings9 ring dips50 squats21 push jerk15 KB swings9 ring dips Tuesday, Jan 11WODAMRAP in 15 minutes10 pull ups5 deadlifts, 225/15510 push ups5 deadlifts10 box jumps, 24/20 Wednesday, Jan 12STRENGTHsnatch pull 3-3-3hang squat snatch 2-2-2squat snatch 1-1-1WOD30-20-10alt DB snatch, 45/30butterfly […]
Saturday at The Bar
CROSSFIT 8:30 AM
CrossFit WOD 01.07.22
WOD3 rounds50 DU’s10 back squats, 225/155 (from rack)12 DB renegade rows, 45/30 AWODtabata side plank
CrossFit WOD 01.06.22
STRENGTH split jerk 8 x 2 WOD 21-15-9 toes to bar slam balls, 30/20 AWOD 30 calf raises 30 Russian twists 2019 WEIGHTLIFTING CLINIC WITH COLLIN PHILLIPS
CrossFit WOD 01.05.22
WOD 0:00-1:00 row, meters 1:00-2:00 1 thruster, 95/65 + row 2:00-3:00 2 thrusters + row 3:00-4:00 3 thrusters + row 4:00-5:00 4 thrusters + row … continue until you can’t complete the thrusters in the minute score is rounds completed + total meters rowed AWOD tabata hollow rocks/superman mash up
CrossFit WOD 01.04.22
WOD (see 01.04.21) AMRAP in 20 minutesrun 200m3 hang power cleans, 135/954 KB swings, 55/405 box jumps, 24/20 AWOD 20 calf raises 20 GHD hip extensions and GHD sit ups
CrossFit WOD 01.03.22
STRENGTH snatch balance + 2 OH squats WOD 10-8-6-4-2 chest to bar pull ups pistols AWOD 20 calf raises 20 GHD hip extensions and GHD sit ups
CrossFit WODs Jan 3-7
Monday, Jan 3STRENGTHsnatch balance + 2 OH squatsWOD10-8-6-4-2chest to bar pull upspistols Tuesday, Jan 4WOD (see 01.04.21)AMRAP in 20 minutesrun 200m3 hang power cleans, 135/954 KB swings, 55/405 box jumps, 24/20 Wednesday, Jan 5WOD0:00-1:00 row, meters1:00-2:00 1 thruster, 95/65 + row2:00-3:00 2 thrusters + row3:00-4:00 3 thrusters + row4:00-5:00 4 thrusters + row…score is rounds […]
CrossFit WOD 12.31.21
ONE CLASS TODAY AT 8:30 AMCLOSED SATURDAY, JAN 1 WOD: CAN BE DONE WITH A PARTNER5 roundsrun 400m30 box jumps, 24/2030 (class pick) AWODguys vs girls sled push