Daily WOD

Wednesday May 1, 2019

  Athletic Level Test Max Effort Toes To Bars   CrossFit A) CrossFit Football Total Power Clean 1 rep Back Squat 1 rep Bench Press 1 rep Deadlift 1 rep *after warm-ups have 3 attempts at each lift in order…. Read more »

Posted in | Comments Off on Wednesday May 1, 2019

Tuesday April 30, 2019

  CrossFit As many reps as possible in 3 mins of: 2 rounds of: 10 Overhead Squats, 95/65 lbs 10 Chest-to-bar Pull-ups If the 2 rounds are completed in the 3 mins, perform an additional 2 rounds in the next… Read more »

Posted in | Comments Off on Tuesday April 30, 2019

Monday April 29, 2019

  CrossFit For time: 10 Alternating Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump Overs, 24/20 in 20 Alternating Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump Overs, 24/20 in 30 Alternating Dumbbell Snatches, 50/35 lbs 15 Burpee Box Jump… Read more »

Posted in | Comments Off on Monday April 29, 2019

Sunday April 28, 2019

  Team Challenge 9 rounds for time of: 6 Burpees 9 Kettlebell Goblet Squats, 32/24 kg 12 Russian Kettlebell Swings, 32/24 kg   In teams of three, alternate rounds to complete 10 rounds each for time of: 6 Burpees 9… Read more »

Posted in | Comments Off on Sunday April 28, 2019

Saturday April 27, 2019

  Benchmark “1/2 Murph” For time: Run, 800 m 50 Pull-ups 100 Push-ups 150 Air Squats Run, 800 m   Burn Bootcamp #33 Warm-up Jump Rope Fire hydrant WOD 1 Jump Rope (L1), Double Unders (L2) Breakdancer kicks 2 Burpees… Read more »

Posted in | Comments Off on Saturday April 27, 2019

Friday April 26, 2019

  Athletic Level Test Row 2000 meters   CrossFit 6 rounds for quality of: Push Press 8-12 reps, as heavy as possible

Posted in | Comments Off on Friday April 26, 2019

Thursday April 25, 2019

  CrossFit 5 rounds, 1 min per station, of: Row Calories Dumbbell Front Squat, 50/35 lbs Dumbbell Bent Over Row, 50/35 lbs Boat Position Hold Tuck Jump Rest 1 min   Burn Bootcamp #32 Warm-up Air Squats Carioca WOD 1… Read more »

Posted in | Comments Off on Thursday April 25, 2019

Wednesday April 24, 2019

  CrossFit 5 rounds for time of: 100 Double Unders 15 Toes-to-bars 15 Russian Kettlebell Swings, 24/16 kg   Burn Bootcamp #31 Warm-up Seal Jacks Warrior 1, 2, 3 WOD 1 Russian Kettlebell Swings Push-ups (L1), Bar dips, (L2), Ring… Read more »

Posted in | Comments Off on Wednesday April 24, 2019

Tuesday April 23, 2019

  CrossFit 5 rounds for time of: 9 Deadlifts, 135/95 lbs 5 Squat Cleans, 135/95 lbs 3 Thrusters, 135/95 lbs   Burn Bootcamp #30 Warm-up Mountain climber Deadlift set up position hold WOD 1 Jump Rope (L1), Double Unders (L2)… Read more »

Posted in | Comments Off on Tuesday April 23, 2019

Monday April 22, 2019

  CrossFit 6 rounds for time of: Run, 400 m 3 Rope Climbs 30 Push-ups   Burn Bootcamp #29 Warm-up Side to side high Knees Wall sit WOD 1 Russian Kettlebell Swings PVC Overhead Squats 2 Row Plank 3 Jumping… Read more »

Posted in | Comments Off on Monday April 22, 2019