Daily WOD

Monday September 11, 2017

CrossFit Complete as many rounds as possible in 20:01 of: 9 Pull-ups 11 Wall Balls 9 Ring Dips 11 Burpees 9 Rope Climbs 11 Kettlebell Swing (American)s, 32/24 kg 9 Toes-to-bars 11 Box Jumps, 30/24 in 9 Row Calories 11… Read more »

Sunday September 10, 2017

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 lbs  … Read more »

Friday September 8, 2017

For time: 5 Rope Climbs, 15 ft 75 Thrusters, 75/55 lbs 50 Ring Dips 5 Rope Climbs, 15 ft 50 Overhead Squats, 75/55 lbs 75 Sit-ups 5 Rope Climbs, 15 ft  

Wednesday September 6, 2017

“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 of… Read more »

Tuesday September 5, 2017

CrossFit Overhead Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.   Burn Bootcamp #1 Warm-up: Seal Jacks Inchworms 1 Skaters Bear Crawl 2 Sledge Strikes Chair Pose 3 Russian Kettlebell Swings Flutter… Read more »

Monday September 4, 2017

“Dunn” Complete as many rounds as possible in 19 mins of: 3 Muscle-ups 1 Shuttle Sprint, 5 yards, 10 yards, 15 yards 6 Burpee Box Jump Overs, 20 in On the burpees, jump over the box without touching it. Marine… Read more »

Sunday September 3, 2017

For time: 200 Pull-ups 10 Farmer’s Walk (Barbell) 200 Wall Balls 10 Farmer’s Walk (Barbell) 200 Burpee Box Jump Overs, 20 in 10 Farmer’s Walk (Barbell)   Complete in teams of 4 *Farmers carry is 2 teammates carrying a heavy… Read more »