Daily WOD

Saturday December 1, 2018

  Benchmark “Nancy” 5 rounds for time of: Run, 400 m 15 Overhead Squats, 95/65 lbs   Burn Bootcamp #25 Warm-up Plate/Box toe touches Bird Dog 1 Burpees Hollow Hold 2 Row Side Plank 3 Jumping squats Hollow Rock 4… Read more »

Posted in | Comments Off on Saturday December 1, 2018

Friday November 30, 2018

  Athletic Level Test Run 400 m This is an all-out effort for time.   CrossFit For time: 100 Double Unders 50 Russian Kettlebell Swings, 24/16 kg 90 Double Unders 40 Russian Kettlebell Swings, 24/16 kg 80 Double Unders 30… Read more »

Posted in | Comments Off on Friday November 30, 2018

Thursday November 29, 2018

  CrossFit A) 3 rounds for time of: 20 Box Jumps, 20 in 10 Dumbbell Push Press, 35/20 lbs   B) Push Press 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.   Burn Bootcamp #24… Read more »

Posted in | Comments Off on Thursday November 29, 2018

Wednesday November 28, 2018

  CrossFit Every 2 mins for 20 mins do: 1 Power Clean, 165/115 lbs 5 Front Squats, 165/115 lbs 9 Pull-ups   Burn Bootcamp #23 Warm-up Horse Stance Punch High Knee Leg Balance into warrior 3 1 Box Jumps (L2),… Read more »

Posted in | Comments Off on Wednesday November 28, 2018

Tuesday November 27, 2018

  CrossFit For time: Run, 800 m 40 Alternating Dumbbell Snatches, 50/30 lbs 20 Knees-to-elbows Run, 400 m 30 Alternating Dumbbell Snatches, 50/30 lbs 15 Knees-to-elbows Run, 200 m 20 Alternating Dumbbell Snatches, 50/30 lbs 10 Knees-to-elbows Run, 100 m… Read more »

Posted in | Comments Off on Tuesday November 27, 2018

Monday November 26, 2018

  CrossFit ?   Burn Bootcamp #21 Warm-up Box step ups Bear crawl 1 Mountain climber PVC Overhead Squats 2 Row Chair Pose 3 Jumping alternating lunges Bird Dog 4 Tuck Jumps Deadlift set up position hold 5 Wallballs Crab… Read more »

Posted in | Comments Off on Monday November 26, 2018

Saturday November 24, 2018

  Burn Benchmark For 3 cycles: (A) AMRAP in 3 mins of: Row, 100 m 10 Push-ups Rest 1 min between each cycle. For each cycle restart the AMRAP. For 3 cycles: (B) AMRAP in 3 mins of: 10 Toes-to-bars… Read more »

Posted in | Comments Off on Saturday November 24, 2018

Friday November 23, 2018

  CrossFit 3 rounds, 1 min per station, of: Burpee Wall Ball, 20/14 lbs Deadlift, 115/75 lbs Medicine Ball Sit-up, 20/14 lbs Hang Power Clean, 115/75 lbs Rest 1 min Perform this by rotating immediately to the next station every… Read more »

Posted in | Comments Off on Friday November 23, 2018

Wednesday November 21, 2018

  CrossFit A) Work up to a heavy single Back Squat B) “Chelsea” Every 1 min for 30 mins do: 5 Pull-ups 10 Push-ups 15 Air Squats   Burner 4 rounds, 1 min per station, of: Row Calories Push-up Toes-to-bar Plank Hold… Read more »

Posted in | Comments Off on Wednesday November 21, 2018