Daily WOD

Monday November 27, 2017

CrossFit Amanda 9-7-5 reps, for time of: Muscle-up Squat Snatch, 135/95 lbs   Burn Bootcamp #13 Warm-up Skaters Boat 1 Wallballs (L2), Medball squats (L1) Wood chop into low position 2 Plank Jacks Jumping alternating lunges 3 Wallballs (L2), Medball… Read more »

Sunday November 26, 2017

Team Workout AMRAP 30 mins: Push-ups, Russian Kettlebell Swings, Air Squats and Row Calories Complete as many rounds as possible in 30 mins of: 5 Push-ups 10 Russian Kettlebell Swings, 24/16 kg 15 Air Squats 20 Row Calories In teams… Read more »

Saturday November 25, 2017

CrossFit Split Jerk 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.   Burn Bootcamp #12 Warm-up Row Spiderman 1 Tuck Jumps Plank Jacks 2 Air Squats (L1), Goblet Squats (L2) Waiters Walk 3… Read more »

Friday November 24, 2017

CrossFit Tabata Dumbbell Front Squat, 35/20 lbs Rest 1 min Tabata L Sit Rest 1 min Tabata Ring Row Rest 1 min Tabata Handstand Hold Rest 1 min Tabata Row Calories The Tabata interval is 20 secs of work followed… Read more »

Monday November 20, 2017

CrossFit Complete as many rounds as possible in 20 mins of: 6 Turkish Get-up Alternating Arms 9 Row Calories 12 Dips   Burn Bootcamp #10 Warm-up Plate/Box toe touches Walking Lunge hand on ground and reach for air 1 Wallballs… Read more »

Saturday November 18, 2017

CrossFit 3 rounds for time of: 10 Squat Snatches, 155/105 lbs 20 Burpees   Burn Bootcamp #9 Warm-up Side to side high Knees Carioca 1 Russian Kettlebell Swings (L2), Zero weighted KB swings (L1) Jumping alternating lunges 2 Seal Jacks… Read more »

Friday November 17, 2017

CrossFit A) Overhead Squat: 1 Rep Max Record your best Overhead Squat 1 Rep Max lift. B) 5 rounds for time of: 15 Jumping Pull-ups 15 Row Calories 15 V-Ups 15 Sit-ups