CrossFit WOD 09.29.22
CrossFit GBAR3 Wellness Tip for Healthy and Happy Living – eat real food Aim to eat real food that’s made of whole food ingredients you would have in your own kitchen pantry, or that your grandmother would recognize. (Yup, this rules out most packaged food, sorry!) This is a little different than suggesting you eat […]
CrossFit WOD 08.31.22
Kevin’s Bod Squad/Ascend Nutrition Program Testimonial BOD SQUAD: FIT FOR FALL STARTS SEPT 5! STRENGTHbench press 5 x 3 WODAMRAP in 7 minutes2-4-6-8 …sumo deadlift, 205/135handstand push ups AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 08.08.22
STRENGTHbench press 5 x 5 WOD9 minutes on the clock5 roundssprint to grate10 jumping squatssprint to start10 KB SDHP, 55/40then,max KB swings, 55/40 AWOD30 Russian twists
CrossFit WOD 07.11.22
STRENGTH/WODE2MOM for 16 minutes3 bench press4 alt DB snatch, 50/355 box jumps, 30/24 AWODrow 250m25 knees to elbowsrow 250m25 butterfly sit ups
CrossFit WOD 05.24.22
MEMORIAL DAY MURPH IS MONDAY, MAY 30! ONE CLASS AT 8:30 AMBREAKFAST TACOS RIGHT AFTER! Tacos are FREE if you are wearing a 2022 Murph t-shirt/tank, otherwise please bring a $5 donation to the Murph Foundation Scholarship Fund! STRENGTHbench press 5-5-3-3-2-1-1 WOD (see 05.26.21)15 pull ups15 push upsthen,6 roundssprint 100m + 10 jumping squats (out […]
CrossFit WOD 04.25.22
STRENGTH/WODE2MOM for 16 minutes3 bench press4 KB swings, 70/555 box jumps, 30/24 AWODtabata sit ups/push ups mash up
CrossFit WOD 03.02.22
STRENGTHbench press 8 x 2 WOD (see 11.01.21)AMRAP in 4 minutes3-6-9 …shoulder press, 95/65 (from rack)air squats AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 01.24.22
STRENGTHbench press 5-5-3-3-2-1-1 WOD (see 01.25.21)AMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …goblet squats, 55/40handstand push ups AWOD30 Russian twists
CrossFit WOD 12.29.21
CLASSES TODAY AT 6 AND 7 AM, 5 AND 6 PM STRENGTHE2MOM for 16 minutes3 bench press3 deadlifts WODtabata row AWOD20 GHD hip extensions and GHD sit ups
CrossFit WOD 12.02.21
STRENGTHbench press 10 x 2 WODAMRAP in 7 minutes8/2, 8/4, 8/6, 8/8 …med ball sit ups, 20/14med ball cleans AWODstretch/foam roll