Daily WOD

Saturday October 20, 2018

  Benchmark “Nate” Complete as many rounds as possible in 20 mins of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 2/1.5 pood   Burn Bootcamp #38 Warm-up Row Down dog into up dog 1 Russian Kettlebell Swings Jumping alternating… Read more »

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Friday October 19, 2018

  CrossFit Overhead Squat 5-5-5-3-3-3-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.   Burner  1 min amrap burpee box jump over 1 min rest 10 min amrap 10 Wallballs 10 Sledge Strikes (ea…. Read more »

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Thursday October 18, 2018

  CrossFit Deadlift 10-10-5-5-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.   Burn Bootcamp #37 Warm-up Jump Rope Boat 1 Burpees Waiters Walk 2 Jump Rope (L1), Double Unders (L2) Toes to bar… Read more »

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Wednesday October 17, 2018

  CrossFit 50-35-20 reps, for time of: Wall Ball, 20/14 lbs, 10/9 ft Pull-up   Burn Bootcamp #36 Warm-up Squat & Reach High Chair Pose 1 Shuttle Run Lunges 2 Skaters Rope climbs (L2), Rope climbs from floor using legs… Read more »

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Tuesday October 16, 2018

  CrossFit 4 rounds for time of: Run, 400 m Dumbbell Farmers Carry, 50/35 lbs, 200 m   Burn Bootcamp #35 Warm-up Seal Jacks Superman 1 Tuck Jumps Turkish Get-ups 2 Jump Rope (L1), Double Unders (L2) Boat 3 Wallballs… Read more »

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Monday October 15, 2018

  CrossFit 3 rounds for max reps of: Power Clean, 155/105 lbs, 30 secs Rest 30 secs Power Clean, 155/105 lbs, 25 secs Rest 35 secs Power Clean, 155/105 lbs, 20 secs Rest 40 secs Power Clean, 155/105 lbs, 15… Read more »

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Sunday October 14, 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… Read more »

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Saturday October 13, 2018

  Benchmark “Tommy V” For time: 21 Thrusters, 115/75 lbs 12 Rope Climbs, 15 ft 15 Thrusters, 115/75 lbs 9 Rope Climbs, 15 ft 9 Thrusters, 115/75 lbs 6 Rope Climbs, 15 ft   Burn Bootcamp #33 Warm-up Jump Rope… Read more »

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Friday October 12, 2018

CrossFit Complete as many rounds as possible in 10 mins of: 30 Double Unders 15 Power Snatches, 75/55 lbs   Burner  20 min amrap Row 300m 6 T2B 9 2x KB Front Squat Recovery: Lacrosse ball glutes

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