Daily WOD

Monday August 20, 2018

CrossFit A) Back Squat 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. B) 4 rounds for time of: 40 Air Squats 30 Sit-ups Run, 200 m   Burn Bootcamp #38 Warm-up Row Down… Read more »

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Sunday August 18, 2018

Team Challenge In 30 mins do: 1 Deadlift, 100% 1RM then in the remaining time, AMRAP of: Tire Flip, 250 ft 20 Box Jump Overs, 20/20 in 15 Pull-ups   Partner WOD Split all movements between partners First, 5 minutes… Read more »

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Saturday August 18, 2018

Benchmark “Isabel” For time: 30 Snatches, 135/95 lbs Use 95 lbs, 65 lbs or broomstick as needed.   Burn Bootcamp #37 Warm-up Jump Rope Boat 1 Burpees Waiters Walk 2 Jump Rope (L1), Double Unders (L2) Toes to bar 3… Read more »

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Friday August 17, 2018

CrossFit  “Nicole” Complete as many rounds in 20 minutes as you can of: Run, 400 m max rep Pull-ups   Burner  15 min amrap: Sprint 100m 20 RKBS 20 Wallballs Rest 1 min Recovery: Band Stretch Shoulders

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Thursday August 16, 2018

CrossFit A) Deadlift: 10 Reps Work up to a heavy set of 10 B) 3 rounds for time of: 20 Wall Balls, 20/14 lbs 20 V-Ups 20 Hang Dumbbell Reverse Lunges, 50/35 lbs Boat Position Hold, 20 secs *Lunges are alternating… Read more »

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Wednesday August 15, 2018

CrossFit For 4 cycles: AMRAP in 3 mins of: Row, 800 m 30 Overhead Squats, 95/65 lbs Rest 3 mins between each cycle. For each cycle restart the AMRAP. *Partner WOD **Each partner does half of the work on each… Read more »

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Tuesday August 14, 2018

CrossFit For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans (135/95) 2 Rounds: 400 Meter Run 40 Double Unders 15 Hang Power Cleans (135/95) 3 Rounds: 200 Meter Run 20 Double Unders 9 Hang Power… Read more »

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Monday August 13, 2018

CrossFit A) Snatch: 1 Rep Work up to a heavy single   B) “Randy” For time: 75 Power Snatches, 75/55 lbs   Burn Bootcamp #33 Warm-up Jump Rope Fire hydrant 1 Jump Rope (L1), Double Unders (L2) Breakdancer kicks 2 Burpees… Read more »

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Sunday August 12, 2018

Team Challenge For time: 50 Double Unders 50 AbMat Sit-ups 40 Double Unders 40 AbMat Sit-ups 30 Double Unders 30 AbMat Sit-ups 20 Double Unders 20 AbMat Sit-ups 10 Double Unders 10 AbMat Sit-ups — then — 120 Snatches, 135/95… Read more »

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Saturday August 11, 2018

Benchmark “Tabata Something Else” Tabata Pull-up Tabata Push-up Tabata AbMat Sit-up Tabata Air Squat The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all… Read more »

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