CrossFit WOD 01.29.21
This Saturday during the 8:30 am WOD until about 10:30 am we will be selling fresh pastas, ravioli, lasagna, and sauces from Della Casa Pasta! Credit cards only. WODmax reps in 2 minutes @ 6 stations, rest 1 minute between stationsDU’sDB hang power clean and jerk, 50/35hand release push upspower snatch, 75/55pistolsOH walking lunges, 45/25 […]
CrossFit WOD 01.28.21
WODAMRAP in 20 minutes5 deadlifts, 225/15510 box jumps, 24/2015 wall ball shots, 20/14200m med ball carry AWOD50 med ball sit ups for time
CrossFit WOD 01.27.21
STRENGTH split jerk 5-5-3-3-2-1-1 WOD 6 minutes on the clock run 800m, then max reps chest to bar pull ups AWOD 20 GHD hip extensions and GHD sit ups
CrossFit WOD 01.26.21
WODrow 500m, then21-15-91-arm DB snatch, 50/35knees to elbows1-arm DB snatchsit upsthen, row 250m AWODtabata wall sit/plank hold mash up
CrossFit WOD 01.25.21
STRENGTH front squat 5-5-3-3-2-1-1 WOD AMRAP in 7 minutes 8/2, 8/4, 8/6, 8/8 … goblet squats, 55/40 handstand push ups AWOD 20 GHD hip extensions and GHD sit ups
CrossFit WODs Jan 25-29
Monday, Jan 25STRENGTHfront squat 5-5-3-3-2-1-1 WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …goblet squats, 55/40handstand push ups Tuesday, Jan 26WODrow 500m, then21-15-91-arm DB snatchknees to elbows1-arm DB snatchsit upsthen, row 250m Wednesday, Jan 27STRENGTHsplit jerk 5-5-3-3-2-1-1WOD6 minutes on the clockrun 800m, thenmax reps chest to bar pull ups Thursday, Jan 28WODAMRAP in 20 minutes5 deadlifts, […]
Saturday at The Bar
CROSSFIT 8:30 AM
CrossFit WOD 01.22.21
STRENGTH deadlift 1-1-1 WOD for time, 50 DB bench press, 45/30 run Kluge Lakes Lane AWOD 100 reps core
CrossFit WOD 01.21.21
STRENGTH weighted pull up OR flex arm hang 1-1-1 WOD 7 rounds 7 pull ups 7 KB swings, 55/40 AWOD not for time, 3 rounds 10 hollow rocks 20 supermans
CrossFit WOD 01.20.21
STRENGTHback squat 1-1-1 WOD200m OH plate carry, 45/25then,5 rounds10 wall ball shots, 20/1410 med ball sit ups AWOD30 Russian twists