CrossFit WOD 02.08.21
WOD 200m med ball carry, 20/14 10 back squats, 225/155 (from rack) 200m DB farmer’s carry, 45/30 10 back squats 200m DB waiter’s carry 10 back squats 100m walking lunges 100m sprint AWOD 2 rounds for max sit ups 20 sec side plank 20 sec plank 20 sec side plank 30 sec sit ups 30 […]
CrossFit WODs Feb 8-12
Monday, Feb 8WOD200m med ball carry, 20/1410 back squats, 225/155 (from rack)200m DB farmer’s carry, 45/3010 back squats200m DB waiter’s carry10 back squats100m walking lunges100m sprint Tuesday, Feb 9STRENGTHOH squat 10 x 1WODAMRAP in 10 minutes30 DU’s15 power snatch 75/55 Wednesday, Feb 10STRENGTHpush press 10 x 1WOD (CFGames Open WOD 18.5)AMRAP in 7 minutes3-6-9 …thrusters, […]
Saturday at The Bar
FARMERS MARKET 8:30-10:30 AMHomemade fresh pasta, ravioli, lasagna and Italian sauces from Della Casa PastaFarm fresh veggies, pastured meats, and fresh squeezed juices from Whitehurst Heritage Farms CROSSFIT 8:30 AM
CrossFit WOD 02.05.21
WOD: GRACE30 clean and jerks, 135/95 AWODfor time,run Kluge Lakes Lane, then9 v-ups15 n-ups21 sit ups
CrossFit WOD 02.04.21
WOD3 rounds, 1 minute rest between roundsAMRAP in 5 minutes3 box jumps, 24/206 KB swings, 55/409 air squats AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 02.03.21
WOD3 roundsrun 400m15 hang power snatch, 95/6515 OH squats AWOD30 Russian twists
CrossFit WOD 02.02.21
STRENGTH/WODmax calorie row in 16 minutesE2MOM 10 DB bench press, AHAP AWODtabata toes to bar/butterfly sit ups mash up
CrossFit WOD 02.01.21
STRENGTHE2MOM for 16 minutes, increase load each roundsquat clean + front squat + push jerk + front squat + push jerk AWODtabata pull ups/ring dips mash up
CrossFit WODs Feb 1-5
Monday, Feb 1STRENGTH/WODE2MOM for 16 minutes, increase load each roundsquat clean + front squat + push jerk + front squat + push jerk Tuesday, Feb 2STRENGTH/WODmax calorie row in 16 minutesE2MOM 10 DB bench press, AHAP Wednesday, Feb 3WOD3 roundsrun 400m15 hang power snatch, 95/6515 OH squats Thursday, Feb 4WOD3 rounds, 1 minute rest between […]
Saturday at The Bar
This morning 8:30-10:30 am alongside Farmer Mike with his farm fresh veggies, pastured meats and fresh squeezed juices we will be selling HOMEMADE FRESH pastas, ravioli, lasagna, and Italian sauces from Della Casa Pasta! Credit cards only. CROSSFIT 8:30 AM