Daily WOD

Thursday December 28, 2017

CrossFit Back Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.   Burn Bootcamp #35 Warm-up Seal Jacks Superman 1 Tuck Jumps Turkish Get-ups 2 Jump Rope (L1), Double Unders (L2) Boat 3… Read more »

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Wednesday December 27, 2017

CrossFit 10 rounds, 30 secs per station, of: Toes-to-bar Rest 30 secs Dip Rest 30 secs Deadlift, 1x bodyweight Rest 30 secs Handstand Push-up Rest 30 secs Perform this like “Fight Gone Bad,” by rotating immediately to the next station… Read more »

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Tuesday December 26, 2017

CrossFit Complete as many rounds as possible in 15 mins of: 20 Wall Balls, 20/14 lbs Max Effort Unbroken Strict Pull Up   Burn Bootcamp #33 Warm-up Jump Rope Fire hydrant 1 Jump Rope (L1), Double Unders (L2) Breakdancer kicks… Read more »

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Saturday December 23, 2017

CrossFit Front Squat 1-1-1-1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.   Burn Bootcamp #32 Warm-up Air Squats Carioca 1 Jumping squats Turkish Get-ups 2 Donkey Kicks Hold at top of pull-ups 3… Read more »

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Thursday December 21, 2017

CrossFit A) Deadlift 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. B) Complete as many rounds as possible in 9 mins of: Run, 200 m 10 V-Ups   Burn Bootcamp #31 Warm-up Seal Jacks… Read more »

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Wednesday December 20, 2017

CrossFit “12 Days of Christmas” For time: 12 Power Snatches, 95/65 lbs 22 Ring Dips 30 Burpees 36 Pull-ups 40 Toes-to-bars 42 Push-ups 42 Air Squats 40 Jumping Alternating Lunges 36 Box Jumps, 20 in 30 Wall Balls, 20/14 lbs… Read more »

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Tuesday December 19, 2017

CrossFit Complete as many rounds as possible in 12 mins of: 25 Pull-ups 50 Russian Kettlebell Swings, 24/16 kg 100 Overhead Squats, 45/33 lbs 50 Burpee Box Jump Overs 25 Pull-ups   Burn Bootcamp #29 Warm-up Side to side high… Read more »

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Monday December 18, 2017

CrossFit Clean & Jerk 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.   Burn Bootcamp #28 Warm-up Box step ups Hold or Dynamic Hollow Hold 1 Jumping alternating lunges Inchworm 2 Jumping jacks… Read more »

Posted in | Comments Off on Monday December 18, 2017