Daily WOD

Friday October 20, 2017

CrossFit On a 15-minute clock, for max reps each round: From 0:00-3:00, run 400 meters, then pull-ups in remaining time —Rest 1 minute From 4:00-7:00, run 400 meters, then clean and jerks in remaining time —Rest 1 minute From 8:00-11:00,… Read more »

Thursday October 19, 2017

CrossFit CrossFit Total Back Squat 1 rep Shoulder Press 1 rep Deadlift 1 rep   Burn Bootcamp #28 Warm-up Box step ups Hold or Dynamic Hollow Hold 1 Jumping alternating lunges Inchworm 2 Jumping jacks Box Jumps (L2), Box step… Read more »

Tuesday October 17, 2017

CrossFit Grace For time: 30 Clean & Jerks, 135/95 lbs   Burn Bootcamp #9 Warm-up Side to side high Knees Carioca 1 Russian Kettlebell Swings Jumping alternating lunges 2 Seal Jacks Warrior 1, 2, 3 3 Horse Stance Punch V-ups… Read more »

Monday October 16, 2017

CrossFit A) Overhead Squat 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. B) Run 1 mile This is an all out effort for time   Burn Bootcamp #8 Warm-up Jumping jacks Inchworm 1… Read more »

Saturday October 14, 2017

CrossFit 15-12-9 reps, for time of: Power Clean, 135/95 lbs Thruster, 135/95 lbs   Burn Bootcamp #7 Warm-up Down dog into up dog Boat 1 180 Mountain Climbers Farmers carry 2 Tuck Jumps Donkey Kicks 3 Box Jumps (L2), Box… Read more »

Friday October 13, 2017

CrossFit “Fight Gone Bad” 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row (calories) Rest 1 min Rotate immediately to the… Read more »

Thursday October 12, 2017

CrossFit Complete as many rounds as possible in 17 mins of: Broad Jump, 30 ft 10 Push-ups 20 Jumping Alternating Lunges   Burn Bootcamp #2 Warm-up Air Squats Carioca 1 Row Push-ups (L1), Bar dips, (L2), Ring Dips (L3) 2… Read more »

October 10, 2017

CrossFit Complete as many rounds as possible in 10 mins of: 3 Deadlifts, 225/155 lbs 6 Lateral Burpee Over Barbells   Burn Bootcamp #26 Warm-up Jump Rope Down dog into up dog 1 Running Mountain Climber Plank dumbbell rows (L2),… Read more »