Daily WOD

Thursday December 5, 2019

  CrossFit A) Weighted Bar Dip : 1 Rep Max B) 4 rounds for time of: 10 Hand Release Push-ups, 45/25 lbs 100 Double Unders   Bootcamp #2 Warm-up Air Squats Carioca WOD 1 Row Push-ups (L1), Bar dips, (L2),… Read more »

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Wednesday December 4, 2019

  CrossFit 50-40-30-20-10 reps, for time of: Alternating Single Leg Kettlebell Deadlift 32/24 kg Russian Kettlebell Swing, 32/24 kg   Bootcamp #3 Warm-up Jump Rope Plank WOD 1 Row Wallballs 2 Mountain Climbers Sit-ups 3 Jumping Pull-up Push-up 4 Jumping… Read more »

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Tuesday December 3, 2019

  CrossFit A) Double Kb Strict Press 5-5-5-5-5 B) 21-15-9 reps, for time of: Handstand Push-up Chest-to-bar Pull-up   Bootcamp #2 Warm-up Air Squats Carioca WOD 1 Row Push-ups (L1), Bar dips, (L2), Ring Dips (L3) 2 180 Mountain Climbers… Read more »

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Monday December 2, 2019

  CrossFit A) Every 3 mins for 18 mins 5 Front Squats, pick load Start at 70% 5RM. Work your way to 95%   B) Complete as many rounds as possible in 10 mins of: 10 Box Jumps, 24/20 m… Read more »

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Wednesday November 27, 2019

  CrossFit 5 rounds for time of: 10 Front Squats, 185/135 lbs 10 Handstand Push-ups Dumbbell Farmers Carry, 50/35 lbs, 50 m

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Monday November 25, 2019

  CrossFit Every 1 min for 20 mins, alternating between: 5 Dumbbell Power Clean & Jerks, 50/35 lbs 40 Double Unders   Bootcamp #40 Warm-up Plate/Box toe touches High Knee Leg Balance into warrior 3 WOD 1 Jumping squats Locust… Read more »

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Sunday November 24, 2019

  Team Challenge Partners For time: Run, 600 m 120 Wall Balls 120 Box Jumps 120 Wall Ball Passes 120 Burpees * Run together. * Wall ball pass = Partners face each other 8 feet apart, toss wall ball back… Read more »

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Saturday November 23, 2019

  Benchmark As many rounds as possible in 20 mins of: 10 Pull-ups 5 Deadlifts (60/45kg) 8 Push Presses (60/45kg)   Bootcamp #39 Warm-up Guinness Burpees Bridge WOD 1 Sledge Strikes Running Mountain Climber 2 Wallballs Seal Jacks 3 Squat… Read more »

Posted in | Comments Off on Saturday November 23, 2019