CrossFit WOD 07.09.21
WOD: DEATH BY BACK SQUATwith a continuously running clock0:00-1:00 1 back squat, 225/1551:00-2:00 2 back squats2:00-3:00 3 back squats… continue til you can not complete the back squat repsthen,run Kluge Lakes Lane for time AWOD100 reps core
CrossFit WOD 07.08.21
WODrow 1000m50 DB bench press, 45/3050 box jumps, 24/20row 500m25 DB bench press25 box jumps AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 07.07.21
STRENGTHdeadlift 5 x 3 WODAMRAP in 10 minutes20/5, 20/10, 20/15, 20/20 …DU’swall ball shots, 20/14 AWODnot for time, 50 med ball sit ups
CrossFit WOD 07.06.21
WOD21 shoulder press, 95/6515 deadlifts9 hang power cleans6 front squats3 lateral burpees21 push press15 deadlifts9 hang power cleans6 front squats3 lateral burpees21 push jerk15 deadlifts9 hang power cleans6 front squats3 lateral burpees AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit WOD 07.05.21
STRENGTHOH squat 5-5-3-3-2-1-1 WOD (see 06.29.20)AMRAP in 10 minutes10-8-6-4-2power snatch, 95/65OH squattoes to bar AWOD30 Russian twists
CrossFit WODs July 5-9
Monday, July 5 STRENGTH OH squat 5-5-3-3-2-1-1 WOD (see 06.29.20) AMRAP in 10 minutes 10-8-6-4-2 power snatch, 95/65 OH squat toes to bar Tuesday, July 6 WOD 21 shoulder press, 95/65 15 dead lifts 9 hang power cleans 6 front squats 3 lateral burpees 21 push press 15 dead lifts 9 hang power cleans 6 […]
Saturday at The Bar
CROSSFIT 8:30 AM
CrossFit WOD 07.02.21
STRENGTH/WODE2MOM for 16 minutes3 bench press, AHAP4 KB swings, 55/405 box jumps, 24/20 AWODtabata ring rows/n-ups mash up
CrossFit WOD 07.01.21
WOD4 rounds for individual times, rest exactly 3 minutes between roundsrow 500m15 wall ball shots, 20/14 AWOD2 rounds for max sit ups20 sec side plank20 sec plank20 sec side plank30 sec sit ups30 sec rest
CrossFit WOD 06.30.21
STRENGTH/WOD (see 06.30.20)EMOM for 20 minutesODD: 1 clean & jerkEVEN: 3 muscle ups (scale 3 chest to bar pull ups + 3 ring dips) AWOD20 GHD hip extensions and sit ups