Daily WOD

Wednesday January 2, 2019

  CrossFit A) Athletic Level Test Deadlift : 1 Rep Max Record your best Deadlift 1 rep max lift. B) 3 rounds for time of: 10 Deadlifts, 275/185 lbs (* use roughly 80% of 1RM) 50 Double Unders   Burn… Read more »

Posted in | Comments Off on Wednesday January 2, 2019

Tuesday January 1, 2019

  New Years Day WOD! “Morrison” 50-40-30-20-10 reps, for time of: Wall Ball, 20/14 lbs Box Jump, 24/20 in Kettlebell Swing, 1.5/1 pood

Posted in | Comments Off on Tuesday January 1, 2019

Saturday December 29, 2018

  Burn Bootcamp “Beast 12” For time: 25 Walking Lunges 20 Pull-ups 50 Box Jumps, 20 in 20 Double Unders 25 Ring Dips 20 Knees To Elbows 30 Kettlebell Swings, 2/1.5 pood 30 Sit-up (standard)s 20 Dumbbell Hang Squat Cleans,… Read more »

Posted in | Comments Off on Saturday December 29, 2018

Friday December 28, 2018

  CrossFit For time: 2 rounds of: Run, 400 m 21 Russian Kettlebell Swings, 24/16 kg 12 Pull-ups Rest 3 mins — then — 3 rounds of: 20 Russian Twists, 24/16 kg 15 Wall Balls, 20/14 lbs 10 Pull-ups

Posted in | Comments Off on Friday December 28, 2018

Thursday December 27, 2018

  CrossFit A) Split Jerk 3-3-3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.   B) As Far As You Can in 15 minutes: 3 rounds of: Sprint, 100 m 10 Lateral Burpee Over… Read more »

Posted in | Comments Off on Thursday December 27, 2018

Wednesday December 26, 2018

  CrossFit For time: 10 Thrusters, 135/95 lbs 50 Double Unders 8 Thrusters, 135/95 lbs 40 Double Unders 6 Thrusters, 135/95 lbs 30 Double Unders 4 Thrusters, 135/95 lbs 20 Double Unders 2 Thrusters, 135/95 lbs 10 Double Unders

Posted in | Comments Off on Wednesday December 26, 2018

Monday December 24, 2018

  CrossFit A) Deadlift 10-10-10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets.   B) Complete as many rounds as possible in 12 mins of: 10 Burpees 25 Double Unders

Posted in | Comments Off on Monday December 24, 2018

Saturday December 22, 2018

  Benchmark “12 Days of Christmas” For time: 12 Power Snatches, 95/65 lbs 22 Ring Dips 30 Burpees 36 Pull-ups 40 Toes-to-bars 42 Push-ups 42 Air Squats 40 Jumping Alternating Lunges 36 Box Jumps, 20 in 30 Wall Balls, 20/14… Read more »

Posted in | Comments Off on Saturday December 22, 2018