Daily WOD

Friday December 21, 2018

  CrossFit 3 rounds for time of: 30 Dumbbell Snatches, 50/35 lbs 30 Toes-to-bars   Burn Bootcamp #39 Warm-up Guinness Burpees Bridge 1 Sledge Strikes Running Mountain Climber 2 Wallballs Seal Jacks 3 Squat & Reach High Plank dumbbell rows… Read more »

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Thursday December 20, 2018

  Athletic Level Test Double Unders : Max Set A single set of Double Unders for max reps.   CrossFit For time: 50 Double Unders 25 Ring Dips 40 Double Unders 20 Ring Dips 30 Double Unders 15 Ring Dips… Read more »

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Wednesday December 19, 2018

  CrossFit A) Overhead Squat 3-3-3-3-3 Rest as needed between sets. B) 5 rounds for time of: Run, 400 m 20 American Kettlebell Swings, 16/12 kg 20 Pull-ups   Burn Bootcamp #37 Warm-up Jump Rope Boat 1 Burpees Waiters Walk 2 Jump… Read more »

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Tuesday December 18, 2018

  CrossFit 50-40-30-20-10 reps, for time of: Medicine Ball Clean, 20/14 lbs Box Jump, 24/20 in   Burn Bootcamp #36 Warm-up Squat & Reach High Chair Pose 1 Shuttle Run Lunges 2 Skaters Rope climbs (L2), Rope climbs from floor… Read more »

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Monday December 17, 2018

  CrossFit A) Snatch Balance 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. B) Complete as many rounds as possible in 15 mins of: 7 Squat Snatches, 165/110 lbs 14 Strict Ring Dips… Read more »

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Sunday December 16, 2018

  Team Challenge For time: Run, 45/25 lbs, 400 m 50 Power Cleans, 135/95 lbs 40 Burpee Box Jump Overs, 20 in 300 Double Unders 20 Bent Over Barbell Rows, 135/95 lbs 10 Rope Climbs Run, 45/25 lbs, 400 m… Read more »

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Saturday December 15, 2018

  Benchmark For time: 100 Pull-ups or 30 Muscle-ups (you choose which)   Burn Bootcamp #34 Warm-up 180 Mountain Climbers Butt kicks 1 Box Jumps (L2), Box step ups (L1) Rope climbs (L2), Rope climbs from floor using legs (L1)… Read more »

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Friday December 14, 2018

  CrossFit For time: 100 Dumbbell men Maker, 50/35 lbs Rest 4 mins 1 Front Squat, pick load *Score is total time & weight of front squat   Burner 2 rounds Run 400m 10 Double Kettlebell Squats 2-minute rest 21-15-9… Read more »

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Thursday December 13, 2018

  CrossFit Athletic Level Test Max effort sit-ups in 2 minutes   Hang Power Clean 3-3-3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.   Burn Bootcamp #33 Warm-up Jump Rope Fire hydrant 1… Read more »

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Wednesday December 12, 2018

  CrossFit & Burn Bootcamp & Burner “The Four” 4 rounds for time of: Run, 400 m 40 Double Unders Kettlebell Russian Twist, 24/16 kg Rest 2 mins  

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