Daily WOD

Tuesday April 10, 2018

CrossFit A) Run 400 m This is an all out effort for time.   B) Complete as many rounds as possible in 10 mins of: 1 Rope Climb   C) Back Squat: 1 Rep Max Record your best Back Squat… Read more »

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Monday April 9, 2018

CrossFit For time: Farmer Carry, 53/35 lbs, 400 m 30 Toes-to-bars 30 Push-ups 30 Double Kettlebell Front Squats, 53/35 lbs Farmer Carry, 53/35 lbs, 200 m 30 Toes-to-bars 30 Push-ups 30 Double Kettlebell Front Squats, 53/35 lbs Farmer Carry, 53/35… Read more »

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Sunday April 8, 2018

Team Challenge A. In teams of three, complete as many rounds as possible in 15 minutes of: 6 Single-Arm Dumbbell Snatches 6 Burpees Rest EXACTLY five minutes, and then: B. In teams of three, complete as many rounds as possible… Read more »

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Saturday April 7, 2018

Benchmark “Helen” 3 rounds for time of: Run, 400 m 21 Kettlebell Swings, 1.5/1 pood 12 Pull-ups   Burn Bootcamp #25 Warm-up Plate/Box toe touches Bird Dog 1 Burpees Hollow Hold 2 Row Side Plank 3 Jumping squats Hollow Rock… Read more »

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Friday April 6, 2018

CrossFit Every 1 min for 14 mins, alternating between: 20 Wall Balls, 20/14 lbs 40 Double Unders   Burner 6 rounds Row :90 moderate pace :30 all out Recovery: Lacrosse ball shoulder blades

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Thursday April 5, 2018

CrossFit Complete as many rounds as possible in 15 mins of: 5 Front Squats, 185/115 lbs 10 Lateral Burpee Over Barbells   Burn Bootcamp #24 Warm-up Mountain climber Walking Lunge side rotation 1 Row Farmers carry 2 Tuck Jumps Inchworm… Read more »

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Wednesday April 4, 2018

CrossFit “The Chief” Max rounds in 3 minutes of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. For each cycle restart the AMRAP. Each year in the United States… Read more »

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Tuesday April 3, 2018

CrossFit “Filthy Fifty” For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees To Elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees… Read more »

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Monday April 2, 2018

CrossFit A) Hang Power Snatch 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.   B) Run 1 mile This is an all out effort for time.   Burn Bootcamp #21 Warm-up Box step… Read more »

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Sunday April 1, 2018

Team Challenge For time: 100 Row Calories Burpee Box Jump Over, 24/20 in 100 Power Snatches, 75/55 lbs 100 Toes-to-bars 100 Power Snatches, 75/55 lbs Burpee Box Jump Over, 24/20 in 100 Row Calories Teams of 3: Split up work… Read more »

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