WOD

Tuesday October 17, 2017

CrossFit Grace For time: 30 Clean & Jerks, 135/95 lbs   Burn Bootcamp #9 Warm-up Side to side high Knees Carioca 1 Russian Kettlebell Swings Jumping alternating lunges 2 Seal Jacks Warrior 1, 2, 3 3 Horse Stance Punch V-ups… Read more »

Monday October 16, 2017

CrossFit A) Overhead Squat 1-1-1-1-1-1-1 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 #8 Warm-up Jumping jacks Inchworm 1… Read more »

Saturday October 14, 2017

CrossFit 15-12-9 reps, for time of: Power Clean, 135/95 lbs Thruster, 135/95 lbs   Burn Bootcamp #7 Warm-up Down dog into up dog Boat 1 180 Mountain Climbers Farmers carry 2 Tuck Jumps Donkey Kicks 3 Box Jumps (L2), Box… Read more »

Friday October 13, 2017

CrossFit “Fight Gone Bad” 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10 ft Sumo Deadlift High Pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row (calories) Rest 1 min Rotate immediately to the… Read more »

Thursday October 12, 2017

CrossFit Complete as many rounds as possible in 17 mins of: Broad Jump, 30 ft 10 Push-ups 20 Jumping Alternating Lunges   Burn Bootcamp #2 Warm-up Air Squats Carioca 1 Row Push-ups (L1), Bar dips, (L2), Ring Dips (L3) 2… Read more »

October 10, 2017

CrossFit Complete as many rounds as possible in 10 mins of: 3 Deadlifts, 225/155 lbs 6 Lateral Burpee Over Barbells   Burn Bootcamp #26 Warm-up Jump Rope Down dog into up dog 1 Running Mountain Climber Plank dumbbell rows (L2),… Read more »

Sunday October 8, 2017

Team Workout In 30 mins do: 1 Deadlift, 100% 1RM then in the remaining time, AMRAP of: Tire Flip, 250 ft 20 Box Jump Overs, 20/20 in 15 Pull-ups   *Partner WOD Split all movements between partners **First 5 minutes… Read more »