Daily WOD

Monday April 30, 2018

CrossFit 7 rounds for time of: 5 Power Snatches, 135/95 lbs Sprint 200 m, sub-40 secs If the sprint takes longer than 40 secs, redo it before moving back to the Power Snatches.   Atletic Level Test Wallballs   Burn… Read more »

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Sunday April 29, 2018

Team Challenge For time: Run, 600 m 50 Sit-up (standard)s — then — 3 rounds of: Overhead Walking Lunge, 60 ft 30 Toes-to-bars 30 Box Jumps, 20 in — then — Run, 600 m 50 Supermans   Buy in &… Read more »

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Saturday April 28, 2018

Benchmark “Diane” 21-15-9 reps, for time of: Deadlift, 225/155 lbs Handstand Push-up   Burn Bootcamp #40 Warm-up Plate/Box toe touches High Knee Leg Balance into warrior 3 1 Jumping squats Locust 2 Lateral Hops Fire hydrant 3 Broad Jumps Warrior… Read more »

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Friday April 27, 2018

CrossFit Complete as many rounds as possible in 20 mins of: 30 Sit-ups 20 Push-ups 10 Row Calories   Burner   Tabata Row (calories) Rest 1 min Tabata Air Squat Rest 1 min Tabata Pull-up Rest 1 min Tabata Push-up Rest… Read more »

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Thursday April 26, 2018

CrossFit Every 1 min for 15 mins do: 20 Tuck Jumps Boat Position Hold boat for the remainder of the minute   Burn Bootcamp #39 Warm-up Guinness Burpees Bridge 1 Sledge Strikes Running Mountain Climber 2 Wallballs Seal Jacks 3… Read more »

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Wednesday April 25, 2018

CrossFit 21-15-9 reps, for time of: Overhead Squat, 115/80 lbs Toes-to-bar   Burn Bootcamp #38 Warm-up Row Down dog into up dog 1 Russian Kettlebell Swings Jumping alternating lunges 2 180 Mountain Climbers PVC Good mornings 3 Side to side… Read more »

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Tuesday April 24, 2018

CrossFit Complete as many rounds as possible in 45 mins of: Run, 400 m 3 Rope Climbs, 15 ft Run, 400 m 15 Clapping Push-Ups   Burn Bootcamp #37 Warm-up Jump Rope Boat 1 Burpees Waiters Walk 2 Jump Rope… Read more »

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Monday April 23, 2018

CrossFit In 16 mins do: Burpee Box Jump Over, 24/20 in Rest, 2 mins Max Effort Push Press Rest, 2 mins then in the remaining time, AMRAP of: 5 Push Press, 70% 1RM 5 Burpee Over Bars   Burn Bootcamp… Read more »

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Sunday April 22, 2018

Team Challenge A Record your best Thruster 1 Rep Max lift. *The Team of 2 has 15 minutes to find and perform their highest weight they each can do. *Score is total combined weight for both Team members. B Complete… Read more »

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Saturday April 21, 2018

Benchmark “Fran” 21-15-9 reps, for time of: Thruster, 95/65 lbs Pull-up   Burn Bootcamp #35 Warm-up Seal Jacks Superman 1 Tuck Jumps Turkish Get-ups 2 Jump Rope (L1), Double Unders (L2) Boat 3 Wallballs Waiters Walk 4 Broad Jumps Plank… Read more »

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