Daily WOD

Wednesday February 27, 2019

  Athletic Level Test Pull-ups : Max Set A single set of Pull-ups for max reps.   CrossFit 4 rounds for time of: 10 Deadlifts, 225/155 lbs Run, 400 m 20 Pull-ups Rest 1 min   Burn Bootcamp #33 Warm-up… Read more »

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Tuesday February 26, 2019

  CrossFit Every 2 mins for 20 mins do: 50 Double Unders 10 Toes-to-bars   Burn Bootcamp #32 Warm-up Air Squats Carioca WOD 1 Jumping squats Turkish Get-ups 2 Donkey Kicks Hold at top of pull-ups 3 Running Mountain Climber… Read more »

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Monday February 25, 2018

  CrossFit Complete as many rounds as possible in 15 mins of: 21 Wall Balls, 20/14 lbs 7 Row Calories   Burn Bootcamp #31 Warm-up Seal Jacks Warrior 1, 2, 3 WOD 1 Russian Kettlebell Swings Push-ups (L1), Bar dips,… Read more »

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Sunday February 24, 2019

  Team Benchmark In 30 mins do: 30 Turkish Get Up Alternating Arms 30 Skin The Cats then in the remaining time, AMRAP of: Row, 300 m 30 Dumbbell Push Press 30 Dumbbell Reverse Lunges – Teams of 3 –… Read more »

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Saturday February 23, 2019

  2019 NCT (Nutrition Challenge Test) For time: Run, 400 m 10 Pull-ups 20 Push-ups 30 Russian Kettlebell Swings, 24/16 kg 40 Sit-ups 50 Air Squats 40 Sit-ups 30 Russian Kettlebell Swings, 24/16 kg 20 Push-ups 10 Pull-ups Run, 400… Read more »

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Friday February 22, 2019

  CrossFit Every 3 mins for 24 mins do: 10 Alternating Dumbbell Snatches, 50/35 lbs 10 Burpee Over Dumbbells Sprint, 100 m

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Thursday February 21, 2019

  CrossFit 5 rounds for time of: 30 Sit-ups 20 Medicine Ball Squat Jumps, 20/14 lbs 10 Lunges   Burn Bootcamp #30 Warm-up Mountain climber Deadlift set up position hold WOD 1 Jump Rope (L1), Double Unders (L2) Push-ups (L1),… Read more »

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Wednesday February 20, 2019

  CrossFit Complete as many rounds as possible in 20 mins of: 20 Overhead Squats, 95/65 lbs 20 Tuck Jumps   Burn Bootcamp #29 Warm-up Side to side high Knees Wall sit WOD 1 Russian Kettlebell Swings PVC Overhead Squats… Read more »

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Tuesday February 19, 2019

  CrossFit 5 rounds for time of: 100 Double Unders 20 Strict Pull-ups   Burn Bootcamp #28 Warm-up Box step ups Hold or Dynamic Hollow Hold WOD 1 Jumping alternating lunges Inchworm 2 Jumping jacks Box Jumps (L2), Box step… Read more »

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Monday February 18, 2019

  CrossFit A) Front Squat 5-5-5-5-5 B) Complete as many rounds as possible in 15 mins of: 20 Russian Kettlebell Swings, 24/16 kg 10 Ring Dips   Burn Bootcamp #27 Warm-up Seal Jacks Boat WOD 1 Goblet Squats Pull-ups (L2), Ring Rows… Read more »

Posted in | Comments Off on Monday February 18, 2019