Daily WOD

Tuesday December 11, 2018

  CrossFit A) Deadlift 5-5-5-5-5 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: 20 Push-ups 50 Air Squats   Burn Bootcamp #32… Read more »

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Monday December 10, 2018

  CrossFit 18-15-12-9-6-3 reps, for time of: Thruster, 75/55 lbs Power Snatch, 75/55 lbs Toes-to-bar   Burn Bootcamp #31 Warm-up Seal Jacks Warrior 1, 2, 3 1 Russian Kettlebell Swings Push-ups (L1), Bar dips, (L2), Ring Dips (L3) 2 Air… Read more »

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Sunday December 9, 2018

  Team Challenge 3 rounds, 1 min per station, of: Double Under Rest 30 secs Wall Ball, 20/14 lbs Rest 30 secs Power Clean, 135/95 lbs Rest 30 secs Handstand Push-up Rest 30 secs Perform this like “Fight Gone Bad,”… Read more »

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Saturday December 8, 2018

  Benchmark A) “CrossFit Total II” Clean 1 rep Bench Press 1 rep Overhead Squat 1 rep Clean is from the ground, power or squat. B) “Annie” 50-40-30-20-10 reps, for time of: Double Under AbMat Sit-up   Burn Bootcamp #30… Read more »

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Friday December 7, 2018

  CrossFit 21-15-9 reps, for time of: L Arm Kettlebell Snatch, 1.5/1 pood R Arm Kettlebell Snatch, 1.5/1 pood Pull-up   Burner 18 min AMRAP: 20 Double Unders 20 Jumping Alternating Lunges 2 Rope Climbs Recovery: Walking Banded Dislocates

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Thursday December 6, 2018

  CrossFit “Lynne” 5 rounds for max reps of: max rep Bench Press, 1x bodyweight max rep Pull-ups   Burn Bootcamp #29 Warm-up Side to side high Knees Wall sit 1 Russian Kettlebell Swings PVC Overhead Squats 2 Row Plank… Read more »

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Wednesday December 5, 2018

  CrossFit A) Thruster 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. B) 7 rounds for time of: 10 Burpees 20 AbMat Sit-ups   Burn Benchmark #28 Warm-up Box step ups Hold or Dynamic… Read more »

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Tuesday December 4, 2018

  CrossFit Every 2 mins for 20 mins do: Run, 200 m 10 Box Jumps, 20 in   Burn Bootcamp #27 Warm-up Seal Jacks Boat 1 Goblet Squats Pull-ups (L2), Ring Rows (L1) 2 Broad Jumps Wood chop into low… Read more »

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Monday December 3, 2018

  CrossFit 5 rounds for time of: 15 Hang Squat Cleans, 135 lbs 30 Push-ups   Burn Bootcamp #26 Warm-up Jump Rope Down dog into up dog 1 Running Mountain Climber Plank dumbbell rows (L2), Dumbbell rows (L1) 2 Shuttle… Read more »

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Sunday December 2, 2018

  Team Challenge For time: Run, 600 m 50 Sit-up (standard)s — 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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