Daily WOD

Sunday December 8, 2019

  Team Challenge For time: 150 Pull-ups 150 Box Jumps, 24/20 in 150 Clean & Jerks, 95/65 lbs Run, 2400 m Team of three; one partner working at a time. Divide reps among team members, complete one movement before moving… Read more »

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Saturday December 7, 2019

  Benchmark “Wes” For time: Run (bumper plate), 25/15 lbs, 800 m — then — 14 rounds of: 5 Strict Pull-ups 4 Burpee Box Jumps, 24/20 in 3 Cleans, 185/135 lbs — then — Run (bumper plate), 25/15 lbs, 800… Read more »

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Thursday December 5, 2019

  CrossFit A) Weighted Bar Dip : 1 Rep Max B) 4 rounds for time of: 10 Hand Release Push-ups, 45/25 lbs 100 Double Unders   Bootcamp #2 Warm-up Air Squats Carioca WOD 1 Row Push-ups (L1), Bar dips, (L2),… Read more »

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Wednesday December 4, 2019

  CrossFit 50-40-30-20-10 reps, for time of: Alternating Single Leg Kettlebell Deadlift 32/24 kg Russian Kettlebell Swing, 32/24 kg   Bootcamp #3 Warm-up Jump Rope Plank WOD 1 Row Wallballs 2 Mountain Climbers Sit-ups 3 Jumping Pull-up Push-up 4 Jumping… Read more »

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Tuesday December 3, 2019

  CrossFit A) Double Kb Strict Press 5-5-5-5-5 B) 21-15-9 reps, for time of: Handstand Push-up Chest-to-bar Pull-up   Bootcamp #2 Warm-up Air Squats Carioca WOD 1 Row Push-ups (L1), Bar dips, (L2), Ring Dips (L3) 2 180 Mountain Climbers… Read more »

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Monday December 2, 2019

  CrossFit A) Every 3 mins for 18 mins 5 Front Squats, pick load Start at 70% 5RM. Work your way to 95%   B) Complete as many rounds as possible in 10 mins of: 10 Box Jumps, 24/20 m… Read more »

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Wednesday November 27, 2019

  CrossFit 5 rounds for time of: 10 Front Squats, 185/135 lbs 10 Handstand Push-ups Dumbbell Farmers Carry, 50/35 lbs, 50 m

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