Daily WOD

Wednesday March 21, 2018

CrossFit A) Bench Press 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. B) Tabata Double Under The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals…. Read more »

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Tuesday March 20, 2018

CrossFit Tabata This! Tabata Row (calories) Rest 1 min Tabata Air Squat Rest 1 min Tabata Pull-up Rest 1 min Tabata Push-up Rest 1 min Tabata AbMat Sit-up The Tabata interval is 20 secs of work followed by 10 secs… Read more »

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Monday March 19, 2018

CrossFit 5 rounds for time of: Run, 400 m 15 Thrusters, 95/65 lbs   Burn Bootcamp #11 Warm-up Jump Rope (L1), Double Unders (L2) PVC Dislocates 1 Broad Jumps Scissors 2 Mountain climber Russian Kettlebell Swings 3 Jump Rope (L1),… Read more »

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Sunday March 18, 2018

Team Challenge 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 10 rounds each for time of: 6 Burpees 9 Goblet Squats… Read more »

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Saturday March 17, 2018

Benchmark 18.4   Burn Bootcamp #10 Warm-up Plate/Box toe touches Walking Lunge hand on ground and reach for air 1 Wallballs Horse Stance Punch 2 Jump Rope (L1), Double Unders (L2) Hollow Rock 3 Burpees Inchworm 4 Jump Rope (L1),… Read more »

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Friday March 16, 2018

CrossFit Complete as many rounds as possible in 20 mins of: 20 Double Unders 10 Dumbbell Power Cleans, 35/20 lbs 5 Toes-to-bars   Burner 20 min amrap: 100 Double Unders 10 Overhead Squats 10 Pull-ups 10 Ring Dips Recovery: Foam… Read more »

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Thursday March 15, 2018

CrossFit Complete as many rounds as possible in 7 mins of: 10 Sumo Deadlift High-pulls, 135/95 lbs 10 Push Press, 135/95 lbs   Burn Bootcamp #9 Warm-up Side to side high Knees Carioca 1 Russian Kettlebell Swings Jumping alternating lunges… Read more »

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Wednesday March 14, 2018

CrossFit Back Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.   Burn Bootcamp #8 Warm-up Jumping jacks Inchworm 1 Burpees Wallballs 2 Jumping jacks Plank 3 Lateral Hops Push-ups (L1), Bar dips,… Read more »

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Tuesday March 13, 2018

CrossFit Double Helen 3 rounds for time of: Run, 800 m 42 Kettlebell Swings, 1.5/1 pood 24 Pull-ups   Burn Bootcamp #7 Warm-up Box step ups Plank 1 180 Mountain Climbers Farmers carry 2 Tuck Jumps Donkey Kicks 3 Box… Read more »

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Monday March 12, 2018

CrossFit 8 rounds for time of: 15 Wall Balls, 20/14 lbs 5 Strict Pull-ups 5 Strict Ring Dips Row, 250 m   Burn Bootcamp #6 Warm-up Row Bird Dog 1 Air Squats (L1), Goblet Squats (L2) Chair Pose 2 Plate/Box… Read more »

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