Daily WOD

Monday January 28th, 2019

  CrossFit 5 rounds for time of: 20 Russian Kettlebell Swings, 24/16 kg 20 Sit-ups L Sit, 1 min   Burn Bootcamp #13 Warm-up Skaters Boat 1 Wallballs Wood chop into low position 2 Plank Jacks Jumping alternating lunges 3… Read more »

Posted in | Comments Off on Monday January 28th, 2019

Sunday January 27, 2019

  Team Challenge In teams of 3 A) Row 5000 m (with 1 rower) B) Complete as many rounds as possible in 15 mins of: 15 Wall Balls 15 Burpees *AMRAP, only 2 partners working at a time (3rd partner… Read more »

Posted in | Comments Off on Sunday January 27, 2019

Saturday January 26, 2018

  2019 NCT (Nutrition Challenge Test) For time: Run, 400 m 10 Pull-ups 20 Push-ups 30 Russian Kettlebell Swings, 24/16 kg 40 Sit-ups 50 Air Squats 40 Sit-ups 30 Russian Kettlebell Swings, 24/16 kg 20 Push-ups 10 Pull-ups Run, 400… Read more »

Posted in | Comments Off on Saturday January 26, 2018

Thursday January 24, 2019

  CrossFit A) Back Squat 1×5 at 75% 1RM Back Squat 1×3 at 85% 1RM Back Squat 1×1+ at 95% 1RM Rest as needed between sets.   B) For 3 cycles: AMRAP in 3 mins of: 1 Rope Climb 10 Tuck… Read more »

Posted in | Comments Off on Thursday January 24, 2019

Wednesday January 23, 2019

  CrossFit Complete as many rounds as possible in 20 mins of: 10 Pull-ups Run, 200 m 30 Double Unders   Burn Bootcamp #11 Warm-up Jump Rope (L1), Double Unders (L2) PVC Dislocates 1 Broad Jumps Scissors 2 Mountain climber… Read more »

Posted in | Comments Off on Wednesday January 23, 2019

Tuesday January 22, 2019

  CrossFit A) Deadlift 1×5 at 75% 1RM Deadlift 1×3 at 85% 1RM Deadlift 1×1+ at 95% 1RM Rest as needed between sets.   B) Every 1 min for 10 mins, alternating between: 10 Burpee Box Jump Overs 15 Dumbbell Push… Read more »

Posted in | Comments Off on Tuesday January 22, 2019

Monday January 21, 2019

  CrossFit For time: 30 Squat Clean & Jerks, 135/95lbs   Burn Bootcamp #9 Warm-up Side to side high Knees Carioca 1 Russian Kettlebell Swings Jumping alternating lunges 2 Seal Jacks Warrior 1, 2, 3 3 Horse Stance Punch V-ups… Read more »

Posted in | Comments Off on Monday January 21, 2019

Sunday January 20, 2019

  Team Challenge For time: Run, 1200 m — then — 15 rounds of: 12 Dumbbell Push Press, pick load 15 V-ups 18 Air Squats — then — Run, 1200 m   In teams of two, complete the following for… Read more »

Posted in | Comments Off on Sunday January 20, 2019

Saturday January 19, 2019

  CrossFit “Cindy” Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats   Burn Bootcamp #8 Warm-up Jumping jacks Inchworm 1 Burpees Wallballs 2 Jumping jacks Plank 3 Lateral Hops Push-ups (L1),… Read more »

Posted in | Comments Off on Saturday January 19, 2019