CrossFit WODs March 22-26
Monday, March 22 WOD: FREAK (first rounds of Fran, Eva, Annie and Kelly) 21 thrusters, 95/65 21 pull ups run 800m 30 KB swings, 55/40 30 pull ups 50 DU’s 50 sit ups 400m run 30 box jumps, 24/20 30 wall ball shots, 20/14 Tuesday, March 23 STRENGTH (see 03.25.19) 10 x 90 second rounds, […]
Saturday at The Bar
CROSSFIT 8:30 AM
CrossFit WOD 03.19.21
CF GAMES OPEN WOD 21.2 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs 50-lb. dumbbell, 24-in. box Time cap: 20 min.
CrossFit WOD 03.18.21
WOD 5 rounds, 1 minute rest between rounds AMRAP in 2 minutes 1. 20 KB swings, 55/40 + max reps DB bench press, 45/30 2. 20 KB swings + max reps wall ball shots, 20/14 3. 20 KB swings + max reps max reps KB SDHP 4. 20 KB swings + max reps max reps […]
CrossFit WOD 03.17.21
WODrow 500m21 shoulder press, 95/6515 deadlifts9 front squats3 bar facing burpeesrow 500m21 push press, 95/6515 deadlifts9 front squats3 bar facing burpeesrow 500m21 push jerk, 95/6515 deadlifts9 front squats3 bar facing burpeesrow 500m AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 03.16.21
SPRING BREAK SCHEDULE: CLASSES AT 6 AND 7 AM, 5 AND 6 PM STRENGTHOH squats 10 x 2 WOD20-18-16-14-12-10-8-6-4-2alt DB snatch, 45/302-4-6-8-10-12-14-16-18-20walking lunges AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit WOD 03.15.21
SPRING BREAK SCHEDULE: CLASSES AT 6 AND 7 AM, 5 AND 6 PM STRENGTH/WODEMOM for 24 minutes1. 2 power clean + split jerk2. 5 chest to bar pull ups3. row, 15/12 calories4. 10 alternating plate push ups, 45/25 plate AWODtabata weighted plank hold
CrossFit WODs March 15-19
SPRING BREAK SCHEDULE: CLASSES AT 6 AND 7 AM, 5 AND 6 PM Monday, March 15STRENGTH/WODEMOM for 24 minutes1. 2 power clean + split jerk2. 5 chest to bar pull ups3. row, 15/12 calories4. 10 alternating plate push ups, 45/25 plate Tuesday, March 16STRENGTHOH squats 10 x 2WOD20-18-16-14-12-10-8-6-4-2alt DB snatch, 45/302-4-6-8-10-12-14-16-18-20walking lunges Wednesday, March 17WODrow […]
Saturday at The Bar
CROSSFIT 8:30 AM
CrossFit WOD 03.12.21
CF GAMES OPEN WOD 21.1 1 wall walk10 double-unders3 wall walks30 double-unders6 wall walks60 double-unders9 wall walks90 double-unders15 wall walks150 double-unders21 wall walks210 double-unders Time cap: 15 min.