CrossFit WOD 04.30.21
WOD: THE GHOST 6 rounds for max reps 1 min. row, cal. 1 min. burpees 1 min. DU’s 1 min. rest AWOD 100 reps core
CrossFit WOD 04.29.21
WOD row 500m, then 21-15-9 box jumps, 24/20 KB swings, 555/40 goblet squats pull ups then, row 250m AWOD 9 v-ups 15 n-ups 21 sit ups
CrossFit WOD 04.28.21
AS OF TODAY THE 4 PM CLASS IS CANCELLED UNTIL FURTHER NOTICE. EVENING CLASSES ARE AT 5 AND 6 PM. STRENGTH snatch balance 5-5-3-3-2-1-1 WOD 20-2 alt DB snatch, 45/30 2-20 walking lunges AWOD tabata hollow rocks/superman mash up
CrossFit WOD 04.27.21
STARTING WEDNESDAY, APRIL 28 THE 4 PM CLASS IS CANCELLED. EVENING CLASSES WILL BE AT 5 AND 6 PM. HYDROSTATIC BODY FAT TESTING TODAY, 4-7:30 PM. SIGN UP ONLINE! WOD AMRAP in 20 minutes 5 deadlift, 225/155 10 DB bench press, 45/30 15 wall ball shots, 20/14 200m run AWOD 50 med ball sit ups […]
CrossFit WOD 04.26.21
STRENGTH 10 x 90 second rounds, increase load each round hang power clean + power clean + squat clean WOD 10-8-6-4-2 hand stand push ups pistols AWOD 20 GHD hip extensions and GHD sit ups
CrossFit WODs April 26-30
Monday, April 26 STRENGTH 10 x 90 second rounds, increase load each round hang power clean + power clean + squat clean WOD 10-8-6-4-2 hand stand push ups pistols Tuesday, April 27 WOD AMRAP in 20 minutes 5 deadlift, 225/155 10 DB bench press, 45/30 15 wall ball shots, 20/14 200m run Wednesday, April 28 […]
Saturday at The Bar
CROSSFIT 8:30 AM
CrossFit WOD 04.23.21
HYDROSTATIC BODY FAT TESTING NEXT TUESDAY, 4-7:30 PM. SIGN UP ONLINE! WOD 3 rounds row 500m 3 x 3 pull ups + 6 push ups + 9 squats AWOD tabata v-ups/plank hold mash up
CrossFit WOD 04.22.21
STRENGTH EMOM for 8 minutes 3 back squats rest 4 minutes EMOM for 8 minutes 3 deadlifts AWOD tabata n-ups/butterfly sit ups mash up
CrossFit WOD 04.21.21
WOD: MIRACLE MILErun 400m25 KB swings, 55/40200m farmer’s carry, 45/30200m waiter’s carry, 45/3025 box jumps, 24/20100m sprint100m walking lunges100m sprint100m walking lunges5 burpees400m med ball carry, 24/20 AWODnot for time, 50 med ball sit ups