Daily WOD

Thursday May 10, 2018

CrossFit Front Squat 3-3-3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.     Burn Bootcamp #9 Warm-up Side to side high Knees Carioca 1 Russian Kettlebell Swings Jumping alternating lunges 2 Seal Jacks… Read more »

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Wednesday May 9, 2018

CrossFit For time, using a single dumbbell: 10 Weighted Pull-ups, 50/35 lbs 40 Overhead Lunges, 50/35 lbs 10 Weighted Pull-ups, 50/35 lbs 30 Alternating Snatches, 50/35 lbs 10 Weighted Pull-ups, 50/35 lbs 10/10 Overhead Squats, 50/35 lbs 10 Weighted Pull-ups,… Read more »

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Tuesday May 8, 2018

CrossFit 5 rounds, Not for time of: 5 Deadlifts (using heaviest weight per set) 20 Push-ups   Burn Bootcamp #7 Warm-up Box step ups Plank 1 180 Mountain Climbers Farmers carry 2 Tuck Jumps Donkey Kicks 3 Box Jumps (L2),… Read more »

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Monday May 7, 2018

CrossFit Complete as many rounds as possible in 20 mins of: 5 Burpees L Sit Rope Climb, 7 ft   Burn Bootcamp #6 Warm-up Row Bird Dog 1 Air Squats (L1), Goblet Squats (L2) Chair Pose 2 Plate/Box toe touches… Read more »

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Sunday May 6, 2018

Team Challenge 3 rounds, 1 min per station, of: Double Under Rest 30 secs Wall Ball, 20/14 lbs Rest 30 secs Power Clean, 135/95 lbs Rest 30 secs Handstand Push-up Rest 30 secs Perform this like “Fight Gone Bad,” by… Read more »

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Saturday May 5, 2018

Benchmark “Nicole” Complete as many rounds in 20 minutes as you can of: Run, 400 m max rep Pull-ups   Burn Bootcamp #5 Warm-up Seal Jacks High Knee Leg Balance into warrior 3 1 Running Mountain Climber Turkish Get-ups 2… Read more »

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Friday May 4, 2018

CrossFit Complete as many rounds as possible in 15 mins of: 1 Power Clean, 135/95 lbs 2 Push Press, 135/95 lbs 3 Back Squats, 135/95 lbs   Burner 1 min amrap burpee box jump over 1 min rest 10 min… Read more »

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Thursday May 3, 2018

CrossFit For time: Sprint, 100 m 10 Russian Twists, 24/16 kg Sprint, 100 m 20 Russian Twists, 24/16 kg Sprint, 100 m 30 Russian Twists, 24/16 kg Sprint, 100 m 40 Russian Twists, 24/16 kg Sprint, 100 m 50 Russian… Read more »

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Wednesday May 2, 2018

CrossFit 4 rounds for time of: 25 Chest-to-bar Pull-ups 5 Cleans, 245/170 lbs Time cap: 15 minutes   Burn Bootcamp #3 Warm-up Jump Rope Plank 1 Row Wallballs 2 Mountain Climbers Sit-ups 3 Jumping Pull-up Push-up 4 Jumping Jacks Hollow… Read more »

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Tuesday May 1, 2018

CrossFit 21-18-15-12-9-6-3 reps, for time of: Double Under Farmer Carry, 50/35 lbs, m   Burn Bootcamp #2 Warm-up Air Squats Carioca 1 Row Push-ups (L1), Bar dips, (L2), Ring Dips (L3) 2 180 Mountain Climbers Rope Climbs 3 Box Jumps… Read more »

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