CrossFit WOD 10.29.21
FUN FRIDAY PARTNER WOD: THE GREAT PUMPKIN CAPERAMRAP in 15 minutes400m pumpkin run, 20/1415 pumpkin wall shots, 20/1415 jack o lantern swings, 55/4015 pumpkin slams, 30/2015 jack o lantern SDHP, 55/40*one partner runs, one partner completes reps AWODmax partner pumpkin sit ups in 90 seconds
CrossFit WOD 10.28.21
WOD: GBAR3 CRIPPLER30 back squats, 225/155row 1000mrest 4 minutes30 clean and jerks, 135/95run Kluge Lakes Lane AWOD30 Russian twists
CrossFit WOD 10.27.21
STRENGTHsplit jerk 10 x 1 WOD: FRANKENSTEIN21-15-9DB hang squat clean thrusters, 45/30ring rows AWOD30 GHD hip extensions
CrossFit WOD 10.26.21
WOD: DEAD ANNIE50-40-30-20-10DU’s + sit ups10-8-6-4-2DEAD lifts, 225/165 AWODtabata DB bench press
CrossFit WOD 10.25.21
WOD: FRIGHT GONE BAD3 rounds, 1 min rest between roundsAMRAP in 1 minute at 5 stationshang power snatch, 75/55OH squatslateral burpeestoes to barrow, cal. AWODtabata L-sit/plank hold mash up
CrossFit WODs Oct 25-29
Monday, Oct 25 WOD: FRIGHT GONE BAD (see 10.26.20) 3 rounds, 1 min rest between rounds AMRAP in 1 minute at 5 stations hang power snatch, 75/55 OH squats lateral burpees toes to bar row, cal. Tuesday, Oct 26 WOD: DEAD ANNIE (see 10.27.20) 50-40-30-20-10 DU’s + sit ups 10-8-6-4-2 DEAD lifts, 225/165 Wednesday, Oct […]
Saturday at The Bar
NO CROSSFIT CLASS, IT’S COMPETITION DAY! COME BY TO CHEER ON BILL, TOMMY, AND WILLIAM AT OUR ANNUAL SETEX MASTERS FALL CLASSIC GBAR3 VOLNTEERS: PARK ALONG kLUGE LAKES LANE The Rooster Food Truck will be on site serving breakfast tacos and lunch taco plates!
CrossFit WOD 10.22.21
WOD 25 DU’s 25 slam balls, 30/20 then, 5 rounds sprint to grate 10 jumping squats sprint to start 10 KB SDHP, 55/40 then, 25 DU’s 25 slam balls AWOD 100 reps core
CrossFit WOD 10.21.21
STRENGTH/WOD E2MOM for 16 minutes 3 bench press 4 KB swings, 55/40 5 box jumps, 24/20 AWOD max partner med ball sit ups in 90 seconds
CrossFit WOD 10.20.21
WOD AMRAP in 15 minutes 5 pull ups 10 push ups 15 front squats, 115/75 200m DB carry, 45/30 AWOD 2 rounds for max sit ups 20 sec side plank 20 sec plank 20 sec side plank 30 sec sit ups 30 sec rest