Daily WOD

Thursday December 7, 2017

CrossFit “Fran” 21-15-9 reps, for time of: Thruster, 95/65 lbs Pull-up   Burn Bootcamp #21 Warm-up Box step ups Bear crawl 1 Mountain climber PVC Overhead Squats 2 Row Chair Pose 3 Jumping alternating lunges Bird Dog 4 Tuck Jumps… Read more »

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Monday December 4, 2017

CrossFit “Viola” Complete as many rounds as possible in 20 mins of: Run, 400 m 11 Power Snatches, 95/65 lbs 17 Pull-ups 13 Power Cleans, 95/65 lbs U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in… Read more »

Sunday December 3, 2017

Team Workout 9 rounds for time of: 6 Burpees 9 Kettlebell Goblet Squats, 32/24 kg 12 Russian Kettlebell Swings, 32/24 kg   In teams of three, alternate rounds to complete 9 rounds each for time of: 6 Burpees 9 Goblet… Read more »

Saturday December 2, 2017

CrossFit Complete as many rounds as possible in 15 mins of: Row, 250 m 10 Push Press, 155/105 lbs 20 GHD Sit-ups   Burn Bootcamp #17 Warm-up Jumping jacks Boat 1 Jumping alternating lunges Rope climbs (L2), Rope climbs from… Read more »

Thursday November 30, 2017

CrossFit “Coffland” Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan,… Read more »

Wednesday November 29, 2017

CrossFit 42-30-18 reps, for time of: Wall Ball, 20/14 lbs GHD Sit-up   Burn Bootcamp #15 Warm-up Jump Rope (L1), Double Unders (L2) Wall sit 1 Jump Rope (L1), Double Unders (L2) L-hang 2 180 Mountain Climbers Hollow Hold 3… Read more »

Tuesday November 28, 2017

CrossFit 5 rounds for time of: 15 Dumbbell Thrusters, 50/35 lbs 50 Double Unders 3 Rope Climbs, 15 ft   Burn Bootcamp #14 Warm-up Mountain climber Wall sit 1 Running Mountain Climber Pull-ups (L2), Ring Rows (L1) 2 180 Mountain… Read more »