Daily WOD

Saturday May 11, 2019

  Benchmark “Lynne” 5 rounds for max reps of: max rep Bench Press, 1x bodyweight max rep 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… Read more »

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Friday May 10, 2019

  CrossFit As many reps as possible in 12 mins of: 1 Strict Pull-up + 2 Push-ups + 3 Air Squats 2 Strict Pull-ups + 4 Push-ups + 6 Air Squats 3 Strict Pull-ups + 6 Push-ups + 9 Air… Read more »

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Thursday May 9, 2019

  CrossFit A) Clean & Jerk 1-1-1-1-1 B) Complete as many rounds as possible in 11 mins of: 10 Russian Kettlebell Swings, 24/16 lbs 5 Toes-to-bars   Bootcamp #2 Warm-up Air Squats Carioca WOD 1 Row Push-ups (L1), Bar dips,… Read more »

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Wednesday May 8, 2019

  Athletic Level Test 15 Reps Thruster: Max weight   CrossFit For time: Run, 600 m — then — 3 rounds of: 33 Strict Pull-ups 33 Burpees — then — Run, 600 m   Bootcamp #1 Warm-up Seal Jacks Inchworms… Read more »

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Tuesday May 7, 2019

  CrossFit Every 1 min for 14 mins, alternating between: 7 Deadlifts, 225/155 lbs 70 Double Unders   Bootcamp #40 Warm-up Plate/Box toe touches High Knee Leg Balance into warrior 3 WOD 1 Jumping squats Locust 2 Lateral Hops Fire… Read more »

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Monday May 6, 2019

  CrossFit 5 rounds for time of: 30 Wall Balls, 20/14 lbs 20 Russian Twists, 24/16 kg Sprint, 100 meters   BootCamp #39 Warm-up Guinness Burpees Bridge WOD 1 Sledge Strikes Running Mountain Climber 2 Wallballs Seal Jacks 3 Squat… Read more »

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Sunday May 5, 2019

  Team Challenge In Teams of 2, Complete as many rounds as possible in 30 mins of: 5 Push-ups 10 Russian Kettlebell Swings 15 Air Squats Run, 200 m *With one partner working at a time, partners alternate rounds to… Read more »

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Saturday May 4, 2019

  Benchmark “CrossFit Total” Back Squat 1 rep Shoulder Press 1 rep Deadlift 1 rep Only include the heaviest 1 rep lifts, do not include sets prior.   BootCamp #38 Warm-up Row Down dog into up dog WOD 1 Russian… Read more »

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Thursday May 2, 2019

  CrossFit Every 1 min for 12 mins, alternating between: Max Reps Double Under Max Rep Pull Up   BootCamp #37 Warm-up Jump Rope Boat WOD 1 Burpees Waiters Walk 2 Jump Rope (L1), Double Unders (L2) Toes to bar… Read more »

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