Daily WOD

Thursday January 17, 2019

  CrossFit As many reps as possible in 12 mins of: 1 Strict Pull-up + 2 Push-ups + 3 Air Squats 2 Strict Pull-ups + 4 Push-ups + 6 Air Squats 3 Strict Pull-ups + 6 Push-ups + 9 Air… Read more »

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Wednesday January 16, 2019

  CrossFit Complete as many rounds as possible in 12 mins of: 1 Squat Snatch, 155/105 lbs 3 Clean & Jerks, 155/105 lbs 30 Double Unders   Burn Bootcamp #6 Warm-up Row Bird Dog 1 Goblet Squats Chair Pose 2… Read more »

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Tuesday January 15, 2019

  CrossFit A) As many reps as possible in 12 mins of: V-up, 1 min Bar Muscle-up, 1 min V-up, 2 mins Bar Muscle-up, 2 mins V-up, 3 mins Bar Muscle-up, 3 mins   B) Deadlift 5-3-3-1-1-1 Use the heaviest weight you… Read more »

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Monday January 14, 2019

  CrossFit A) Athletic Level Test Push-ups : Max Set   B) Clean & Jerk 3-3-2-2-2-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.   C) Complete as many rounds as possible in 4 mins of:… Read more »

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Sunday January 13, 2019

  Team Challenge For time: Run, 600 m 50 Sit-up (standard)s — then — 3 rounds of: Overhead Walking Lunge, 60 ft 30 Toes-to-bars 30 Box Jumps, 20 in — then — Run, 600 m 50 Supermans   Buy in… Read more »

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Saturday January 12, 2019

  Benchmark “Diane” 21-15-9 reps, for time of: Deadlift, 225/155 lbs Handstand Push-up   Burn Bootcamp #4 Warm-up Box Step-ups Bear Crawl 1 Broad Jumps Farmers Carry 2 Skaters Toes to Bar 3 Plank Jacks V-ups 4 Plate/Box Toe Touches… Read more »

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Friday January 11, 2019

  CrossFit A) Back Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.   B) “Annie” 50-40-30-20-10 reps, for time of: Double Under AbMat Sit-up

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Thursday January 10, 2019

  CrossFit Complete as many rounds as possible in 20 mins of: 5 Thrusters, 95/65 lbs 7 Hang Power Cleans, 95/65 lbs 10 Sumo Deadlift High-pulls, 95/65 lbs   Burn Bootcamp #4 Warm-up Box Step-ups Bear Crawl 1 Broad Jumps… Read more »

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Wednesday January 9, 2019

  CrossFit In 14 minutes 800m run Max overhead squats at 115 pounds. Scored by total overhead squats.   Burn Bootcamp #3 Warm-up Jump Rope Plank 1 Row Wallballs 2 Mountain Climbers Sit-ups 3 Jumping Pull-up Push-up 4 Jumping Jacks… Read more »

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