Daily WOD

Saturday January 12, 2019

  Benchmark “Diane” 21-15-9 reps, for time of: Deadlift, 225/155 lbs Handstand Push-up   Burn Bootcamp #4 Warm-up Box Step-ups Bear Crawl 1 Broad Jumps Farmers Carry 2 Skaters Toes to Bar 3 Plank Jacks V-ups 4 Plate/Box Toe Touches… Read more »

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Friday January 11, 2019

  CrossFit A) Back Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.   B) “Annie” 50-40-30-20-10 reps, for time of: Double Under AbMat Sit-up

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Thursday January 10, 2019

  CrossFit Complete as many rounds as possible in 20 mins of: 5 Thrusters, 95/65 lbs 7 Hang Power Cleans, 95/65 lbs 10 Sumo Deadlift High-pulls, 95/65 lbs   Burn Bootcamp #4 Warm-up Box Step-ups Bear Crawl 1 Broad Jumps… Read more »

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Wednesday January 9, 2019

  CrossFit In 14 minutes 800m run Max overhead squats at 115 pounds. Scored by total overhead squats.   Burn Bootcamp #3 Warm-up Jump Rope Plank 1 Row Wallballs 2 Mountain Climbers Sit-ups 3 Jumping Pull-up Push-up 4 Jumping Jacks… Read more »

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Tuesday January 8, 2019

  CrossFit Tabata Handstand Push-up Rest 1 min Tabata Pistol Rest 1 min Tabata Push-up Rest 1 min Tabata Jumping Lunge The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score… Read more »

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Monday January 7, 2018

  CrossFit A) Athletic Level Test Run 800 m This is an all-out effort for time.   B) For time: 15 Burpees Over Bar 5 Clean & Jerks, 225/155 lbs 12 Burpees Over Bar 4 Clean & Jerks, 225/155 lbs… Read more »

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Sunday January 6, 2019

  Team Challange Complete as many rounds as possible in 30 mins of: 5 Push-ups 10 Russian Kettlebell Swings, 24/16 kg 15 Air Squats 20 Row Calories In teams of three, with one partner working at a time, partners alternate… Read more »

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Saturday January 5, 2019

  Benchmark “DT” 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbs   Burn Bootcamp #1 Warm-up Seal Jacks Inchworms 1 Skaters Bearcrawl 2 Sledge Strikes Chair Pose 3… Read more »

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Friday January 4, 2019

  CrossFit Buy In For time: 25 Dumbbell men Maker, 50/35 lbs   then   4 rounds for time of: Run, 400 m 50 Air Squats

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Thursday January 3, 2019

  CrossFit Complete as many rounds as possible in 12 mins of: 3 Rope Climbs, 15 ft 20 Box Jumps, 30/24 in   Burn Bootcamp #40 Warm-up Plate/Box toe touches High Knee Leg Balance into warrior 3 1 Jumping squats… Read more »

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