Daily WOD

Saturday April 20, 2019

  Benchmark “Fran” 21-15-9 reps, for time of: Thruster, 95/65 lbs Pull-up   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 ups… Read more »

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Thursday April 18, 2019

  CrossFit A) Back Squat: 1 Rep Max B) Back Squat 5×5 at 70% 1RM C) Tabata Box Jumps The score is the lowest reps performed in any of the intervals.   Burn Bootcamp #27 Warm-up Seal Jacks Boat WOD… Read more »

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Wednesday April 17, 2019

  CrossFit Complete as many rounds as possible in 20 mins of: 15 Ring Dips 50 Double Unders   Burn Bootcamp #26 Warm-up Jump Rope Down dog into up dog WOD 1 Running Mountain Climber Plank dumbbell rows (L2), Dumbbell… Read more »

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Tuesday April 16, 2019

  Athletic Level Test L-Sit: Max Hold for time.   CrossFit 7 rounds for time of: 15 Lateral Jump Over Barbells 5 Deadlifts, 225/155 lbs   Burn Bootcamp #25 Warm-up Plate/Box toe touches Bird Dog WOD 1 Burpees Hollow Hold… Read more »

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Monday April 15, 2019

  CrossFit For time: 50 Push-ups 40 Pull-ups 30 Air Squats Run, 200 m 10 Handstand Push-ups 10 Muscle-ups 20 Knees-to-elbows 30 Dumbbell Thrusters, 50/35 lbs Run, 400 m 50 Russian Kettlebell Swings, 32/24 kg   Burn Bootcamp #24 Warm-up… Read more »

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Sunday April 14, 2019

  Team Challenge For time: 200 Pull-ups 10 Farmer’s Walk (Barbell)s, m 200 Wall Balls 10 Farmer’s Walk (Barbell)s, m 200 Burpee Box Jump Overs, 20/20 in 10 Farmer’s Walk (Barbell)s, m   Complete in teams of 4 *Farmers carry… Read more »

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Saturday April 13, 2019

  Benchmark “Jackie” For time: Row, 1000 m 50 Thrusters, 45/35 lbs 30 Pull-ups   Burn Bootcamp #23 Warm-up Horse Stance Punch High Knee Leg Balance into warrior 3 WOD 1 Box Jumps (L2), Box step ups (L1) Push-ups (L1),… Read more »

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Thursday April 11, 2019

  CrossFit Every 1 min for 20 mins do: 15 Tuck Jumps 30 Double Unders Max Leg Tucks Score is Total Max # of Leg Tucks   Burn Bootcamp #22 Warm-up Box step ups Plank WOD 1 Squat & Reach… Read more »

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