CrossFit WOD 03.31.21
STRENGTH back squat 5 x 5, all sets 75%+ WOD AMRAP in 7 minutes 8 med ball sit ups, 20/14 2 med ball cleans 8/4, 8/6, 8/8 … AWOD 25 GHD hip extensions
CrossFit WOD 03.30.21
WOD 10-9-8-7-6-5-4-3-2-1 toes to bar deadlift, 225/155 push up box jump, 24/20 AWOD tabata hollow rocks/superman mash up
CrossFit WOD 03.29.21
STRENGTH push press 5 x 5, all sets 65%+ WOD: SQT 3 rounds 10 ground to overhead, 95/65 200m shuttle sprint AWOD 30 Russian twists
CrossFit WODs March 29-April 2
Monday, March 29 STRENGTH push press 5 x 5, all sets 65%+ WOD: SQT (see 04.02.19) 3 rounds 10 ground to overhead, 95/65 200m shuttle sprint Tuesday, March 30 WOD 10-9-8-7-6-5-4-3-2-1 toes to bar deadlift, 225/155 push up box jump, 24/20 Wednesday, March 31 STRENGTH back squat 5 x 5, all sets 75%+ WOD AMRAP […]
Saturday at The Bar
CROSSFIT 8:30 AM
CrossFit WOD 03.26.21
CF GAMES OPEN WOD 21.3 + 21.4 21.3 For total time: 15 front squats, 95/65 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Time cap: 15 min 21.4 begins […]
CrossFit WOD 03.25.21
WOD DB DIANE 21-15-9 DB deadlifts, 45/30 handstand push ups rest 2 minutes DB ELIZABETH 21-15-9 DB squat cleans, 45/30 ring dips AWOD max toes to bar in 1 minute
CrossFit WOD 03.24.21
STRENGTH (see 03.26.19)shoulder press 5 x 5, all sets 65%+deadlift 5 x 5, all sets 75%+ WOD3 minutes on the clockrow 500mmax reps slam balls, 30/20 AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 03.23.21
STRENGTH 10 x 90 second rounds, increase load each round 3 snatch grip deadlifts 2 hang power snatch 1 power snatch WOD 3 minutes on the clock run 400m max reps v-ups AWOD 30 GHD hip extensions
CrossFit WOD 03.22.21
WOD: FREAK (first rounds of Fran, Eva, Annie and Kelly)21 thrusters, 95/6521 pull upsrun 800m30 KB swings, 55/4030 pull ups50 DU’s50 sit ups400m run30 box jumps, 24/2030 wall ball shots, 20/14 AWODnot for time,50 med ball sit ups