Daily WOD

Thursday May 23, 2019

  Athletic Level Test Box Jumps   CrossFit 8 rounds for time of: 40 Double Unders 20 Russian Kettlebell Swings, 24/16 kg   Bootcamp #12 Warm-up Row Spiderman WOD 1 Tuck Jumps Plank Jacks 2 Goblet Squats Waiters Walk 3… Read more »

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Wednesday May 22, 2019

  CrossFit 5 rounds for time of: 2 Rope Climbs 30 Wall Balls, 20/14 lbs 20 Push-ups   Bootcamp #11 Warm-up Jump Rope (L1), Double Unders (L2) PVC Dislocates WOD 1 Broad Jumps Scissors 2 Mountain climber Russian Kettlebell Swings… Read more »

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Tuesday May 21, 2019

  CrossFit “DT” 5 rounds for time of: 12 Deadlifts, 155/105 lbs 9 Hang Power Cleans, 155/105 lbs 6 Push Jerks, 155/105 lbs   Bootcamp #10 Warm-up Plate/Box toe touches Walking Lunge hand on ground and reach for air WOD… Read more »

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Monday May 20, 2019

  CrossFit Every 1 min for 24 mins, alternating between: 12 Dumbbell Box Step-ups, 50/35 lbs 12 Pull-ups   Bootcamp #9 Warm-up Side to side high Knees Carioca WOD 1 Russian Kettlebell Swings Jumping alternating lunges 2 Seal Jacks Warrior… Read more »

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Sunday May 19, 2019

  Team Challenge For time: 100 Row Calories Burpee Box Jump Over, 24/20 in 100 Power Snatches, 75/55 lbs 100 Toes-to-bars 100 Power Snatches, 75/55 lbs Burpee Box Jump Over, 24/20 in 100 Row Calories   Teams of 3: Split… Read more »

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Saturday May 18, 2018

  Benchmark “Grace” For time: 30 Clean & Jerks, 135/95 lbs   Bootcamp #8 Warm-up Jumping jacks Inchworm WOD 1 Burpees Wallballs 2 Jumping jacks Plank 3 Lateral Hops Push-ups (L1), Bar dips, (L2), Ring Dips (L3) 4 Shuttle Run… Read more »

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Friday May 17, 2019

  CrossFit A) Handstand Descent Practice, 10 mins B) 3 rounds for time of: Sprint, 100 m 20 Jumping Pull-ups 10 Handstand Push-ups Rest 1 min    

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Thursday May 16, 2019

  CrossFit Complete as many rounds as possible in 21 mins of: 50 Double Unders 30 Russian Kettlebell Swings, 24/16 kg 10 Toes-to-bars   Bootcamp #7 Warm-up Box step ups Plank WOD 1 180 Mountain Climbers Farmers carry 2 Tuck… Read more »

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Wednesday May 15, 2019

  Athletic Level Test As many reps as possible in 10 mins of: Kettlebell Snatch Test, 24/16 lbs   CrossFit Every 1 min for 12 mins, alternating between: 10 Dumbbell Thrusters, 50/35 lbs 20 Hollow Rocks     Bootcamp #6… Read more »

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