Daily WOD

Thursday September 19, 2019

  CrossFit 10 rounds for time of: 10 Snatches, 135/95 lbs 10 Pull-ups   Bootcamp #3 Warm-up Jump Rope Plank WOD 1 Row Wallballs 2 Mountain Climbers Sit-ups 3 Jumping Pull-up Push-up 4 Jumping Jacks Hollow Rocks 5 Box Jumps… Read more »

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Wednesday September 18, 2019

  Athletic Level Test Pull-ups : Max Set   CrossFit 3 rounds, 1 min per station, of: Row Calorie Burpee Double Under Sit-up Weighted Plank Hold, 25/10 lbs Rest Perform this like “Fight Gone Bad,” by rotating immediately to the… Read more »

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Tuesday September 17, 2019

  CrossFit For time: 10 Power Cleans, 185/125 lbs Run, 100 m 9 Power Cleans, 185/125 lbs Run, 150 m 8 Power Cleans, 185/125 lbs Run, 200 m 7 Power Cleans, 185/125 lbs Run, 250 m 6 Power Cleans, 185/125… Read more »

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Monday September 16, 2019

  CrossFit A) Run 400 meters for time (*Athletic Level Test) B) “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  … Read more »

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Sunday September 15, 2019

  Team Challenge 5 rounds for time of: Medicine Ball Run, 20/14 lbs, 400 m American Kettlebell Swing, 24/16 lbs Row Calorie Rest Four Partner WOD. One Person on each station and cycle through. Score is Total Time (in seconds)/Kettlebell… Read more »

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Saturday September 14, 2019

  Benchmark Holleyman 30 rounds for time of: 5 Wall Balls, 20/14 lbs 3 Handstand Push-ups 1 Power Clean, 225/155 lbs   #38 Warm-up Row Down dog into up dog WOD 1 Russian Kettlebell Swings Jumping alternating lunges 2 180… Read more »

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Friday September 13, 2019

  CrossFit 75-65-55-45-35-25-15 reps, for time of: Double Under L-Hang L-Hang reps are seconds to hang, clock stops if you drop off the bar    

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Thursday September 12, 2019

  CrossFit A) Every 2 mins for 10 mins do: 3 Bench Press, 60% 1RM Start at 60% of your 1RM and add weight each round, last set should be your heaviest.   B) Every 1 min for 16 mins,… Read more »

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Wednesday September 11, 2019

  CrossFit Every 1 min for 30 mins do: 20 Plate Toe Touches 10 Tuck Jumps 10 Dumbbell Push Press, 35/20 lbs Chair Pose, 30 secs * Toe Touches; each touch is 1 rep   Bootcamp #37 Warm-up Jump Rope… Read more »

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Tuesday September 10, 2019

  CrossFit 5 rounds for time of: 3 Deadlifts, 225/155 lbs 6 Strict Pull-ups 12 Lateral Burpee Over Bars Rest 1 min   Bootcamp #37 Warm-up Jump Rope Boat WOD 1 Burpees Waiters Walk 2 Jump Rope (L1), Double Unders… Read more »

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