CrossFit WOD 01.19.21
STRENGTH standing broad jump 1-1-1 WOD 25 power snatch, 95/65 25 OH squats 25 power cleans 25 thrusters EMOM 3 burpees AWOD 20 GHD hip extensions and GHD sit ups
CrossFit WOD 01.18.21
STRENGTH max height box jump 1-1-1 WOD 12 minutes on the clock AMRAP in 4 minutes: row, cal. AMRAP in 4 minutes: squat cleans, 135/95 AMRAP in 4 minutes: 10 push ups + 10 DU’s AWOD 20 GHD hip extensions and GHD sit ups
CrossFit WODs Jan 18-22
Monday, Jan 18STRENGTHmax height box jump 1-1-1WOD12 minutes on the clockAMRAP in 4 minutes: row, cal.AMRAP in 4 minutes: squat cleans, 135/95AMRAP in 4 minutes: 10 push ups + 10 DU’s Tuesday, Jan 19STRENGTHstanding broad jump 1-1-1WOD25 power snatch, 95/6525 OH squats25 power cleans25 thrustersEMOM 3 burpees Wednesday, Jan 20STRENGTHback squat 1-1-1WOD200m OH plate carry, […]
Saturday at The Bar
CROSSFIT 8:30 AM
CrossFit WOD 01.15.21
WODAMRAP in 14 minutes5 squat snatch, 95/6510 slam balls, 30/2015 toes to bar AWOD100 reps core
CrossFit WOD 01.14.21
WOD3 roundsrow 500m21 KB swings, 55/4015 DB push press, 45/309 DB front squats AWODtabata side plank
CrossFit WOD 01.13.21
WOD10-9-8-7-6-5-4-3-2-1pull updeadlift, 225/155push upbox jump, 24/20 AWODfor time,9 v-ups15 n-ups21 sit ups
CrossFit WOD 01.12.21
STRENGTHshoulder press 1-1-1push press 3-3-3push jerk 5-5-5 WOD30 DU’s30 burpees30 wall ball shots, 20/14 AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 01.11.21
STRENGTHOH squat 5-5-5snatch balance 3-3-3squat snatch 1-1-1 WOD3 rounds10 DU’s10 burpees10 wall ball shots, 20/14 AWOD20 GHD hip extensions and GHD sit ups
CrossFit WODs Jan 11-15
Monday, Jan 11STRENGTHOH squat 5-5-5snatch balance 3-3-3squat snatch 1-1-1WOD3 rounds10 DU’s10 burpees10 wall ball shots, 20/14 Tuesday, Jan 12STRENGTHshoulder press 1-1-1push press 3-3-3push jerk 5-5-5WOD30 DU’s30 burpees30 wall ball shots, 20/14 Wednesday, Jan 13WOD10-9-8-7-6-5-4-3-2-1pull updeadlift, 225/155push upbox jump, 24/20 Thursday, Jan 14WOD3 roundsrow 500m21 KB swings, 55/4015 DB push press, 45/309 DB front squats Friday, […]