Daily WOD

Saturday March 31, 2018

Benchmark “Kelly” 5 rounds for time of: Run, 400 m 30 Box Jumps, 24/20 in 30 Wall Balls, 20/14 lbs   Burn Bootcamp #20 Warm-up Air Squats Plank 1 Wallballs V-ups 2 Broad Jumps Flutter Kicks 3 Box Jumps (L2),… Read more »

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Friday March 30, 2018

CrossFit As many reps as possible in 7 mins of: 3 Thrusters, 45/35 lbs 3 Jumping Pull-ups 6 Thrusters, 45/35 lbs 6 Jumping Pull-ups 9 Thrusters, 45/35 lbs 9 Jumping Pull-ups 12 Thrusters, 45/35 lbs 12 Jumping Pull-ups 15 Thrusters,… Read more »

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Thursday March 29, 2018

CrossFit A) Deadlift 5-5-3-3-3-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. B) Row 500 m This is an all out effort for time   Burn Bootcamp #19 Warm-up Row Side Plank 1 Shuttle… Read more »

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Wednesday March 28, 2018

CrossFit 4 rounds for time of: 15 Box Jumps, 36 in Run, 400 m   Burn Bootcamp #18 Warm-up Jump Rope (L1), Double Unders (L2) Down dog into up dog 1 Row Push-ups (L1), Bar dips, (L2), Ring Dips (L3)… Read more »

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Tuesday March 27, 2018

CrossFit 4 rounds, 1 min per station, of: Row Calories Push-up Toes-to-bar Plank Hold Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.  … Read more »

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Monday March 26, 2018

CrossFit 21-18-15-12-9 reps, for time of: Single Dumbbell Hang Clean & Jerk, 50/35 lbs Pull-up   Burn Bootcamp #16 Warm-up Mountain climber Bird Dog 1 Russian Kettlebell Swings Flutter Kicks 2 Donkey Kicks Chair Pose 3 Wallballs (L2), Medball squats… Read more »

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Sunday March 25, 2108

Team Challenge Complete as many rounds as possible in 30 mins of: 5 Push-ups 10 Russian Kettlebell Swings 15 Air Squats Run, 200 m In teams of two, with one partner working at a time, partners alternate rounds to complete… Read more »

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Saturday March 24, 2018

Benchmark 18.5   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 Jump Rope (L1), Double Unders (L2) Knees to elbows 4… Read more »

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Friday March 23, 2018

CrossFit 3 rounds for time of: 30 Russian Kettlebell Swings, 24/16 kg 30 Burpees 30 V-Ups   Burner 4 Round Circuit (FGB style) for reps Double Unders Rock Climb Box Jump Rest Recovery: Lacrosse ball shoulder blades

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Thursday March 22, 2018

CrossFit Every 1 min for 20 mins, alternating between: 15 Box Jumps, 24/20 in 20 Russian Twists, 24/16 kg use kettlebell for Russian Twist   Burn Bootcamp #14 Warm-up Mountain climber Wall sit 1 Running Mountain Climber Pull-ups (L2), Ring… Read more »

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