Saturday at The Bar
CROSSFIT 8:30 AM
CrossFit WOD 04.09.21
WOD 3 rounds 50 squats 12 toes to bar 10 hang power cleans, 135/95 AWOD tabata weighted plank hold
CrossFit WOD 04.08.21
STRENGTH push jerk 5 x 5 WOD 4 rounds run 400m 20 DU’s rest 1 minute score is total time including rest AWOD 100 reps core
CrossFit WOD 04.07.21
WOD AMRAP in 3 minutes squat clean thrusters, 115/75 rest 2 minutes AMRAP in 3 minutes 5 pull ups 5 lateral burpees rest 2 minutes AMRAP in 3 minutes clean and jerk, 135/95 rest 2 minutes AMRAP in 3 minutes 5 pull ups 5 lateral burpees rest 2 minutes AMRAP in 3 minutes squat clean […]
CrossFit WOD 04.06.21
WOD: FIGHT GONE BAD 3 rounds, 1 minute rest between rounds max reps in 1 minute at 5 stations wall ball shots, 20/14 SDHP, 75/55 box jumps, 20 push press, 75/55 row, cal. AWOD for time, 9 v-ups 15 n-ups 21 sit ups
CrossFit WOD 04.05.21
STRENGTH OH squat 5 x 5 WOD row 500m 50 slam balls, 30/20 50 ring push ups row 250m 25 slam balls 25 ring push ups AWOD 20 GHD hip extensions and GHD sit ups
CrossFit WODs April 5-9
Monday, April 5 STRENGTH OH squat 5 x 5 WOD (see 04.11.19) row 500m 50 slam balls, 30/20 50 ring push ups row 250m 25 slam balls 25 ring push ups AWOD 20 GHD hip extensions and GHD sit ups Tuesday, April 6 WOD: FIGHT GONE BAD (see 04.08.19) 3 rounds, 1 minute rest between […]
Saturday at The Bar
CROSSFIT 8:30 AM
CrossFit WOD 04.02.21
WOD21-18-15-12-9-6KB swings, 55/40 + 20 DU’s1-2-3-4-5-6DB renegade rows, 45/30 AWODtabata wall sit/handstand hold mash up
CrossFit WOD 04.01.21
WOD 4 rounds, rest exactly 3 minutes between rounds row 500m AWOD 100 reps core