Daily WOD

Sunday October 13, 2019

  Team Challenge CFO – Team Trevor 300 Pull-Ups 400 Push-UPs 500 Sit-Ups 600 Squats 4 Person Teams. Only 2 people can be working at the same time

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Saturday October 12, 2019

  Benchmark CrossFit Open WOD   Bootcamp #16 Warm-up Mountain climber Bird Dog WOD 1 Russian Kettlebell Swings Flutter Kicks 2 Donkey Kicks Chair Pose 3 Wallballs Inchworm 4 Running Mountain Climber PVC Overhead Squats 5 Tuck Jumps Dip bar… Read more »

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Friday October 11, 2019

  CrossFit As many reps as possible in 14 mins of: 60 Row Calories 50 Toes-to-bars 40 Wall Balls, 20/14 lbs, 10/9 ft 30 Cleans, 135/95 lbs 20 Muscle-ups

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Thursday October 11, 2019

  CrossFit For time: 25 Box Jumps, 30/24 in 5 Burpees Kettlebell Farmers Walk, 32/24 lbs, 100 m 20 Box Jumps, 30/24 in 10 Burpees Kettlebell Farmers Walk, 32/24 lbs, 100 m 15 Box Jumps, 30/24 in 15 Burpees Kettlebell… Read more »

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Wednesday October 9, 2019

  CrossFit 4 rounds, 1 min per station, of: Rope Climb Ring Dip Row Calorie Hollow Hold Box Jump Dumbbell Thruster, pick load Rest 1 min   Bootcamp #16 Warm-up Mountain climber Bird Dog WOD 1 Russian Kettlebell Swings Flutter… Read more »

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Tuesday October 8, 2019

  CrossFit 6 rounds for time of: 5 Deadlifts, 225/155 lbs Rest 1 min 20 Lateral Burpee Over Bars 10 Pull-ups Rest 1 min   Bootcamp #15 Warm-up Jump Rope (L1), Double Unders (L2) Wall sit WOD 1 Jump Rope… Read more »

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Monday October 7, 2019

  CrossFit For 5 cycles: AMRAP in 4 mins of: 400 Runs 10 Push-ups 10 Toes-to-bars 10 Dumbbell Front Squats, 50/35 lbs Rest 1 min between each cycle. For each cycle restart the AMRAP.   Bootcamp #14 Warm-up Mountain climber… Read more »

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Sunday October 6, 2019

  Team Challenge For time: Annie 100 Tire Flips 200 Tire Sledgehammers 300 Air Squats   Team of 4. All members perform Annie individually. When last member has finished Annie, then all members move on to the next movements; dividing… Read more »

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Saturday October 5, 2019

  Benchmark “White” 5 rounds for time of: 3 Rope Climbs, 15 ft 10 Toes-to-bars 21 Plate Overhead Walking Lunges, 45/25 lbs Run, 400 m   Bootcamp #13 Warm-up Skaters Boat WOD 1 Wallballs Wood chop into low position 2… Read more »

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