CrossFit WODs Aug 9-13
Monday, Aug 9 STRENGTH 8 x 3 position power snatch (high hang, low hang, ground) WOD 30-20-10 alt DB snatch, 45/30 walking lunges Tuesday, Aug 10 WOD (see 08.13.19) 21-18-15-12-9-6-3 wall ball shots, 20/14 push ups AFTER each round 3 deadlifts + 2 hang power cleans + 1 push jerk, 155/105 Wednesday, Aug 11 STRENGTH/WOD […]
Saturday at The Bar
CROSSFIT 8:30 AM
CrossFit WOD 08.06.21
WODAMRAP in 15 minutes5 thrusters, 115/7510 pull ups5 thrusters10 box jumps, 24/20 AWODtabata hollow rocks/superman mash up
CrossFit WOD 08.05.21
WOD5 rounds100m sprint100m DB Farmer’s carry, 45/30100m sprint100m DB waiter’s carry15 ? (class pick) AWOD30 Russian twists
CrossFit WOD 08.04.21
STRENGTHbench press 5 x 5 WOD10 rounds10 KB swings, 55/4010 sit ups AWODstretch/foam roll
CrossFit WOD 08.03.21
WOD (see 08.05.20)AMRAP in 17 minutes8 toes to bar10 1-arm DB hang clean + jerk, 50/3514/12 calorie row AWOD25 GHD hip extensions
CrossFit WOD 08.02.21
WOD: DIANE (see 08.03.20)21-15-9deadlifts, 225/155handstand push ups AWOD30 sec hollow rocks30 sec plank holdthen, 21-15-9n-upsair squats
CrossFit WODs Aug 2-6
Monday, Aug 2 WOD: DIANE (see 08.03.20) 21-15-9 dead lifts, 225/155 hand stand push ups Tuesday, Aug 3 WOD (see 08.05.20) AMRAP in 17 minutes 8 toes to bar 10 1-arm DB hang clean + jerk, 50/35 14/12 calorie row Wednesday, Aug 4 STRENGTH bench press 5 x 5 WOD 10 rounds 10 KB swings, […]
Saturday at The Bar
CROSSFIT 8:30 AM
CrossFit WOD 07.30.21
WODmax reps in 2 minutes at 6 stations, 1 minute rest between stationsassault bike, ca.DB push press, 45/30toes to barDB bench presswall ball shots, 20/14slam balls, 30/20 AWOD100 reps core