Daily WOD

Sunday December 16, 2018

  Team Challenge For time: Run, 45/25 lbs, 400 m 50 Power Cleans, 135/95 lbs 40 Burpee Box Jump Overs, 20 in 300 Double Unders 20 Bent Over Barbell Rows, 135/95 lbs 10 Rope Climbs Run, 45/25 lbs, 400 m… Read more »

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Saturday December 15, 2018

  Benchmark For time: 100 Pull-ups or 30 Muscle-ups (you choose which)   Burn Bootcamp #34 Warm-up 180 Mountain Climbers Butt kicks 1 Box Jumps (L2), Box step ups (L1) Rope climbs (L2), Rope climbs from floor using legs (L1)… Read more »

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Friday December 14, 2018

  CrossFit For time: 100 Dumbbell men Maker, 50/35 lbs Rest 4 mins 1 Front Squat, pick load *Score is total time & weight of front squat   Burner 2 rounds Run 400m 10 Double Kettlebell Squats 2-minute rest 21-15-9… Read more »

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Thursday December 13, 2018

  CrossFit Athletic Level Test Max effort sit-ups in 2 minutes   Hang Power Clean 3-3-3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.   Burn Bootcamp #33 Warm-up Jump Rope Fire hydrant 1… Read more »

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Wednesday December 12, 2018

  CrossFit & Burn Bootcamp & Burner “The Four” 4 rounds for time of: Run, 400 m 40 Double Unders Kettlebell Russian Twist, 24/16 kg Rest 2 mins  

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Tuesday December 11, 2018

  CrossFit A) Deadlift 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.   B) Complete as many rounds as possible in 15 mins of: 20 Push-ups 50 Air Squats   Burn Bootcamp #32… Read more »

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Monday December 10, 2018

  CrossFit 18-15-12-9-6-3 reps, for time of: Thruster, 75/55 lbs Power Snatch, 75/55 lbs Toes-to-bar   Burn Bootcamp #31 Warm-up Seal Jacks Warrior 1, 2, 3 1 Russian Kettlebell Swings Push-ups (L1), Bar dips, (L2), Ring Dips (L3) 2 Air… Read more »

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Sunday December 9, 2018

  Team Challenge 3 rounds, 1 min per station, of: Double Under Rest 30 secs Wall Ball, 20/14 lbs Rest 30 secs Power Clean, 135/95 lbs Rest 30 secs Handstand Push-up Rest 30 secs Perform this like “Fight Gone Bad,”… Read more »

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Saturday December 8, 2018

  Benchmark A) “CrossFit Total II” Clean 1 rep Bench Press 1 rep Overhead Squat 1 rep Clean is from the ground, power or squat. B) “Annie” 50-40-30-20-10 reps, for time of: Double Under AbMat Sit-up   Burn Bootcamp #30… Read more »

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Friday December 7, 2018

  CrossFit 21-15-9 reps, for time of: L Arm Kettlebell Snatch, 1.5/1 pood R Arm Kettlebell Snatch, 1.5/1 pood Pull-up   Burner 18 min AMRAP: 20 Double Unders 20 Jumping Alternating Lunges 2 Rope Climbs Recovery: Walking Banded Dislocates

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