CrossFit WOD 04.20.21
WOD AMRAP in 15 minutes 5 DB renegade rows, 45/30 10 power snatch, 95/65 15 toes to bar 20/18 cal. row AWOD tabata side plank
CrossFit WOD 04.19.21
STRENGTH front squat 3-3-3 push press 2-2-2 thruster (from rack) 1-1-1 WOD 4 rounds 20 DU’s 10 alt. 1-arm DB hang power clean and jerk, 50/35 AWOD 20 GHD hip extensions and GHD sit ups
CrossFit WODs April 19-23
Monday, April 19 STRENGTH front squat 3-3-3 push press 2-2-2 thruster (from rack) 1-1-1 WOD 4 rounds 20 DU’s 10 alt. 1-arm DB hang power clean and jerk, 50/35 Tuesday, April 20 WOD AMRAP in 15 minutes 5 DB renegade rows, 45/30 10 power snatch, 95/65 15 toes to bar 20/18 cal. row Wednesday, April […]
Saturday at The Bar
CROSSFIT 8:30 AM WHITEHURST HERITAGE FARMS RETURNS TODAY: 9:30 AM Farmer Mike will have pastured meats, eggs and fresh juices available for sale.
CrossFit WOD 04.16.21
WOD: NANCY5 roundsrun 400m15 OH squats, 95/65 AWODtabata L-sit/plank hold mash up
CrossFit WOD 04.15.21
WOD 50 DU’s, then 21-15-9 wall ball shots, 20/14 med ball sit ups KB swings, 55/40 KB SDHP DB push press, 45/30 DB bench press AWOD 30 Russian twists
CrossFit WOD 04.14.21
STRENGTHsquat snatch 10 x 1 WODrow 2000m AWODnot for time,20 atomic sit ups
CrossFit WOD 04.13.21
WOD AMRAP in 15 minutes 1-1-1-1, 2-2-2-2, 3-3-3-3 … pull up push up front squat, 135/95 box jump, 24/20 AWOD for time, 25 knees to elbows 25 sit ups
CrossFit WOD 04.12.21
STRENGTH sumo deadlift 10 x 2 WOD 4 rounds row 250m 10 slam balls, 30/20 AWOD 20 GHD hip extensions and GHD sit ups
CrossFit WODs April 12-16
Monday, April 12 STRENGTH sumo deadlift 10 x 2 WOD 4 rounds row 250m 10 slam balls, 30/20 Tuesday, April 13 WOD AMRAP in 15 minutes 1-1-1-1, 2-2-2-2, 3-3-3-3 … pull up push up front squat, 135/95 box jump, 24/20 Wednesday, April 14 STRENGTH squat snatch 10 x 1 WOD row 2000m Thursday, April 15 […]