Daily WOD

Wednesday December 18, 2019

  CrossFit Complete as many rounds as possible in 20 mins of: Run, 200 m 20 AbMat Sit-ups 10 Lateral Burpee Over Bars 5 Power Cleans, 135/95 lbs Partner 1 performs while the other rests, then partner 2 performs the… Read more »

Posted in | Comments Off on Wednesday December 18, 2019

Tuesday December 17, 2019

  CrossFit A) Bench Press 5-5-5-5-5 B) In 10 mins do: Run, 200 m then in the remaining time, AMRAP of: 21 Burpees 21 Ring Dips 15 Burpees 15 Ring Dips 9 Burpees 9 Ring Dips If you finish with… Read more »

Posted in | Comments Off on Tuesday December 17, 2019

Monday December 16, 2019

  CrossFit A) Every 3 mins for 18 mins: 5 Sumo Deadlifts, pick load B) Every 1 min for 8 mins, alternating between: 10 Straight Leg Dumbbell Deadlifts, 50/35 lbs 10 V-ups   Bootcamp #10 Warm-up Plate/Box toe touches Walking… Read more »

Posted in | Comments Off on Monday December 16, 2019

Sunday December 15, 2019

  Team Challenge As many reps as possible in 25 mins of: 10 Dumbbell men Maker 30 Wall Balls 130 Double Unders   Partner WOD As many REPS as possible in 25 mins of: 10 Man Makers 30 Wall Balls… Read more »

Posted in | Comments Off on Sunday December 15, 2019

Saturday December 14, 2019

  Benchmark “Santora” Three rounds for reps of: 155 pound Squat cleans, 1 minute 20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute 245 pound Deadlifts, 1 minute Burpees, 1 minute 155 pound Jerks, 1 minute… Read more »

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Friday December 13, 2019

  CrossFit A) Every 1 min for 7 mins: 2 Thrusters, pick load B) 4 rounds for time of: 10 Chest-to-bar Pull-ups 15 Burpees 20 Alternating Pistols

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Thursday December 12, 2019

  CrossFit A) Weighted Strict Pull-up 3-3-3 B) Every 1 min for 18 mins, alternating between: 5 Rope Climbs 20 Toes-to-bars 30 Double Unders   Bootcamp #8 Warm-up Jumping jacks Inchworm WOD 1 Burpees Wallballs 2 Jumping jacks Plank 3… Read more »

Posted in | Comments Off on Thursday December 12, 2019

Wednesday December 11, 2019

  CrossFit A) 6 rounds for time of: 10 Plyometric Push-ups 20 Medicine Ball Sit-ups 10 Ring Dips Run, 400 m   Bootcamp #7 Warm-up Box step ups Plank WOD 1 180 Mountain Climbers Farmers carry 2 Tuck Jumps Donkey… Read more »

Posted in | Comments Off on Wednesday December 11, 2019

Tuesday December 10, 2019

  CrossFit A) Hip Thrust 5×5 B) 20-18-16-14-12-10 reps, for time of: Plank W/ Leg Raise Weighted Box Step-up ** For weighted box step-up: Two dumbbells/kettlebells. Weight can be either in front rack position or by your sides. (L+R=2 reps)… Read more »

Posted in | Comments Off on Tuesday December 10, 2019

Monday December 9, 2019

  CrossFit A) Every 2 mins for 12 mins: Push Press 3 Push Press, pick load B) Complete as many rounds as possible in 12 mins of: 5 Dumbbell Push Jerks, 40/30 lbs 10 Burpees   Bootcamp #5 Warm-up Seal… Read more »

Posted in | Comments Off on Monday December 9, 2019