Daily WOD

Thursday December 14, 2017

CrossFit 3 rounds for time of: Run, 400 m 12 Power Snatches, 115/75 lbs 6 Bar Muscle-ups   Burn Bootcamp #26 Warm-up Jump Rope Down dog into up dog 1 Running Mountain Climber Plank dumbbell rows (L2), Dumbbell rows (L1)… Read more »

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Wednesday December 13, 2017

CrossFit 3 rounds for time of: Run, 200 m 10 Burpee Box Jump Overs Row, 200 m 10 Kettlebell Russian Twists 20 Tuck Jumps 10 Turkish Get-Ups   Burn Bootcamp #25 Warm-up Plate/Box toe touches Bird Dog 1 Burpees Hollow… Read more »

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Tuesday December 12, 2017

CrossFit Snatch 1-1-1-1-1, using heaviest weight per set Clean & Jerk 1-1-1-1-1, using heaviest weight per set   Burn Bootcamp #24 Warm-up Mountain climber Walking Lunge side rotation 1 Row Farmers carry 2 Tuck Jumps Inchworm 3 Air Squats (L1),… Read more »

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Monday December 11, 2017

CrossFit 50-40-30-20-10 reps, for time of: Kettlebell Swing, 1.5/1 pood Sit-up   Burn Bootcamp #23 Warm-up Horse Stance Punch High Knee Leg Balance into warrior 3 1 Box Jumps (L2), Box step ups (L1) Push-ups (L1), Bar dips, (L2), Ring… Read more »

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Sunday December 10, 2017

Team Workout For time: 100 Row Calories Burpee Box Jump Over, 24/20 in 100 Power Snatches, 75/55 lbs 100 Toes-to-bars 100 Power Snatches, 75/55 lbs Burpee Box Jump Over, 24/20 in 100 Row Calories   Teams of 3: Split up… Read more »

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Saturday December 9, 2017

CrossFit “Garrett” 3 rounds for time of: 75 Air Squats 25 Handstand Push-up (rings)s 25 Pull Up (L)s   Burn Bootcamp #22 Warm-up Box step ups Plank 1 Squat & Reach High Scissors 2 Shuttle Run Sit-ups 3 Jump Rope… Read more »

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Thursday December 7, 2017

CrossFit “Fran” 21-15-9 reps, for time of: Thruster, 95/65 lbs Pull-up   Burn Bootcamp #21 Warm-up Box step ups Bear crawl 1 Mountain climber PVC Overhead Squats 2 Row Chair Pose 3 Jumping alternating lunges Bird Dog 4 Tuck Jumps… Read more »

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