Daily WOD

Tuesday January 9, 2018

CrossFit 3 rounds for time of: Row, 250 m 21 Dumbbell Thrusters, 30/20 lbs 12 Chest-to-bar Pull-ups   Burn Bootcamp #2 Warm-up Air Squats Carioca 1 Row Push-ups (L1), Bar dips, (L2), Ring Dips (L3) 2 180 Mountain Climbers Rope… Read more »

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Monday January 8, 2018

CrossFit Complete as many rounds as possible in 20 mins of: 10 Box Jumps, 36/30 in 15 Single Dumbbell Overhead Squats, 50/35 lbs 20 GHD Sit-ups or V-ups   Burn Bootcamp #1 Warm-up Seal Jacks Inchworms 1 Skaters Bearcrawl 2… Read more »

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Sunday January 7, 2018

Team Workout In 30 mins do: 30 Turkish Get Up Alternating Arms 30 Skin The Cats then in the remaining time, AMRAP of: Row, 300 m 30 Dumbbell Push Press 30 Dumbbell Reverse Lunges – Teams of 3 – for… Read more »

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Saturday January 6, 2018

CrossFit 3 rounds for time of: Run, 800 m 15 Deadlifts, 275/180 lbs 15 Strict Handstand Push-ups   Burn Bootcamp #40 Warm-up Plate/Box toe touches High Knee Leg Balance into warrior 3 1 Jumping squats Locust 2 Lateral Hops Fire… Read more »

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Friday January 5, 2018

CrossFit For time: 21 Back Squats, 1x bodyweight 7 Rope Climbs 15 Back Squats, 1x bodyweight 5 Rope Climbs 9 Back Squats, 1x bodyweight 3 Rope Climbs

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Thursday January 4, 2018

CrossFit 10 rounds, each round for time, of: Sprint, 100 m Rest 1:30 between each round.   Burn Bootcamp #39 Warm-up Guinness Burpees Bridge 1 Sledge Strikes Running Mountain Climber 2 Wallballs Seal Jacks 3 Squat & Reach High Plank… Read more »

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Wednesday January 3, 2018

CrossFit As many reps in 12 mins as you can of: Squat Clean, 135/95 lbs, 1 min Push Jerk, 135/95 lbs, 1 min Squat Clean, 135/95 lbs, 2 mins Push Jerk, 135/95 lbs, 2 mins Squat Clean, 135/95 lbs, 3… Read more »

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Tuesday January 2, 2018

CrossFit For time: 12 Muscle-ups Run, 800 m 9 Muscle-ups Run, 400 m 6 Muscle-ups Run, 200 m   Burn Bootcamp #37 Warm-up Jump Rope Boat 1 Burpees Waiters Walk 2 Jump Rope Toes to bar 3 Wallballs Inchworm 4… Read more »

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Monday January 1, 2018

Holiday Team Workout 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… Read more »

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Saturday December 30, 2017

CrossFit Complete as many rounds as possible in 15 mins of: 10 Handstand Shoulder Taps 15 Burpees 20 Pistols (Alternating Legs)   Burn Bootcamp #36 Warm-up Squat & Reach High Chair Pose 1 Shuttle Run Lunges 2 Skaters Rope climbs… Read more »

Posted in | Comments Off on Saturday December 30, 2017