Daily WOD

Sunday August 18, 2019

  Team Challenge For time: Run, 1200 m — then — 15 rounds of: 12 Dumbbell Push Press, pick load 15 V-ups 18 Air Squats — then — Run, 1200 m   In teams of two, complete the following for… Read more »

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Saturday August 17, 2019

  Benchmark “Nicole” Complete as many rounds as possible in 20 mins of: Run, 400 m max rep Pull-ups   Bootcamp #23 Warm-up Horse Stance Punch High Knee Leg Balance into warrior 3 WOD 1 Box Jumps (L2), Box step… Read more »

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Friday August 16, 2019

  CrossFit 3 round Team WOD (teams of 5) Run 400m (as team run) then rotate thru, 1 min @ each Burpees Sledge Strikes Pull-ups/Ring Rows MB Clean *The core is team # of burpees **When a team gets in… Read more »

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Thursday August 15, 2019

  CrossFit Every 1 min for 20 mins do: 5 Power Snatches, pick load 5 V-ups   Bootcamp #22 Warm-up Box step ups Plank WOD 1 Squat & Reach High Scissors 2 Shuttle Run Sit-ups 3 Jump Rope (L1), Double… Read more »

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Wednesday August 14, 2019

  CrossFit A) Thruster 5-5-5 B) 2 rounds, 1 min per station, of: Double Under Wall Ball, 20/14 lbs Row Calorie Dumbbell Push Press, 35/20 lbs Box Jump, 24/20 in Rest 1 min   Bootcamp #21 Warm-up Box step ups… Read more »

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Tuesday August 13, 2019

  CrossFit Every 1 min for 20 mins do: 5 Power Cleans, pick load 5 Toes-to-bars   Bootcamp #20 Warm-up Air Squats Plank WOD 1 Wallballs V-ups 2 Broad Jumps Flutter Kicks 3 Box Jumps (L2), Box step ups (L1)… Read more »

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Monday August 12, 2019

  CrossFit 6 rounds for time of: Run, 400 m 15 Russian Kettlebell Swings, 24/16 kg 15 Push-ups   Bootcamp #19 Warm-up Row Side Plank WOD 1 Shuttle Run Lunges 2 Squat & Reach High Horse Stance Punch 3 Wallballs… Read more »

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Sunday August 11, 2019

  Team Challenge For time: Run, 600 m 50 Sit-ups — then — 3 rounds of: Overhead Walking Lunge, 60 ft 30 Toes-to-bars 30 Box Jumps, 20 in — then — Run, 600 m 50 Supermans   Buy in &… Read more »

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Saturday August 10, 2019

  Benchmark “Filthy Fifty” For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees-to-elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50… Read more »

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