Daily WOD

Saturday March 9, 2019

Benchmark CrossFit Open 19.3 Burn Bootcamp 40 Warm-up Plate/Box toe touches High Knee Leg Balance into warrior 3 WOD 1 Jumping squats Locust 2 Lateral Hops Fire hydrant 3 Broad Jumps Warrior 3 4 Wallballs Flutter Kicks 5 Box Jumps… Read more »

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Friday March 8, 2019

Athletic Level Test Bench Press : 1 Rep Max CrossFit 21-15-9-6-3 reps, for time of: Deadlift, 225/155 lbs Pull-up

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Thursday March 7, 2019

  CrossFit 4 rounds, 1 min per station, of: Row Calories Medball Squat Clean, 20/14 lbs Sit-up Box Jump, 20 in Rest 1 min Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min,… Read more »

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Wednesday March 6, 2019

  CrossFit A) Strict Press 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets. B) 5 rounds for time of: 10 Strict Press, 75/45 lbs 20 Front Rack Reverse Lunges, 75/45 lbs   Burn… Read more »

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Tuesday March 5, 2019

  CrossFit Complete as many rounds as possible in 16 mins of: 10 Power Cleans, 135/85 lbs 20 Toes-to-bars 30 Lateral Jump Over Barbells   Burn Bootcamp #37 Warm-up Jump Rope Boat WOD 1 Burpees Waiters Walk 2 Jump Rope… Read more »

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Monday March 4, 2019

  CrossFit 5 rounds for time of: 20 Jumping Pull-ups Run, 200 m 20 Double Kettlebell Front Squats, 50/35 lbs Rest 2 mins *use dumbbells if needed for squats   Burn Bootcamp #36 Warm-up Squat & Reach High Chair Pose… Read more »

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Sunday March 3, 2019

  Team Challenge For time: Row, 3000 m 30 Tire Flips Run (bumper plate), 45 lbs, 1200 m 60 Wall Balls, 20/14 lbs 60 Burpees 120 Tire Sledgehammers *Partner WOD, share the load between partners

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Saturday March 2, 2019

  Benchmark CF Open 19.2   Burn Bootcamp #35 Warm-up Seal Jacks Superman WOD 1 Tuck Jumps Turkish Get-ups 2 Jump Rope (L1), Double Unders (L2) Boat 3 Wallballs Waiters Walk 4 Broad Jumps Plank 5 Squat & Reach High… Read more »

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Friday March 1, 2019

  CrossFit 5 rounds for time of: 8 Push Press, 70% 1RM Rest 30 secs 20 Russian Kettlebell Swings, 24/16 kg Rest 30 secs

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Thursday February 28, 2019

  CrossFit 6 rounds for time of: 20 Push-ups 10 Dumbbell Front Squats, 50/35 lbs   Burn Bootcamp #34 Warm-up 180 Mountain Climbers Butt kicks WOD 1 Box Jumps (L2), Box step ups (L1) Rope climbs (L2), Rope climbs from… Read more »

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