Daily WOD

Wednesday March 20, 2019

  CrossFit For 20 mins perform: 5 Strict Pull-ups 10 Push-ups 15 Air Squats If you can finish 8 rounds by 5:00, switch to: 10 Strict Pull-ups 20 Push-ups 30 Air Squats If you can finish 4 rounds by 10:00,… Read more »

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Tuesday March 19, 2019

  CrossFit A) Deadlift 5-5-3-3-3-1-1-1-1 B) For time: 40 Dumbbell Lunges, 35/20 lbs 40 Box Jumps, 24/20 in 40 Dumbbell Push Press, 35/20 lbs   Burn Bootcamp #7 Warm-up Box step ups Plank WOD 1 180 Mountain Climbers Farmers carry… Read more »

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Monday March 18, 2019

  CrossFit 5 rounds for max reps of: max rep Wall Balls, 2 mins Handstand Hold, 1 min *Take away 10 reps for every 10 seconds not in the handstand during the minute   Burn Bootcamp #6 Warm-up Row Bird… Read more »

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Sunday March 17, 2019

  Team Challenge For time: 50 Double Unders 50 AbMat Sit-ups 40 Double Unders 40 AbMat Sit-ups 30 Double Unders 30 AbMat Sit-ups 20 Double Unders 20 AbMat Sit-ups 10 Double Unders 10 AbMat Sit-ups — then — 120 Snatches,… Read more »

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Saturday March 16, 2019

  Benchmark CrossFit Games Open 19.4 – Rx’d For total time: 3 rounds of: 10 Snatches, 95/65 lbs 12 Bar Facing Burpees Rest 3 mins 3 rounds of: 10 Bar Muscle-ups 12 Bar Facing Burpees Time cap: 12 mins (including… Read more »

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Thursday March 14, 2019

  CrossFit A) Back Squat 5-5-5-5-5 B) Complete as many rounds as possible in 13 mins of: 15 Overhead Squats, 95/65 lbs 10 Pull-ups   Burn Bootcamp #4 Warm-up Box Step-ups Bear Crawl WOD 1 Broad Jumps Farmers Carry 2… Read more »

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Wednesday March 13, 2019

  Athletic Level Test Row 500 meters for time   CrossFit 7 rounds for time of: Run, 400 m 20 Russian Kettlebell Swings, 24/16 lbs 10 Toes-to-bars   Burn Bootcamp #3 Warm-up Jump Rope Plank WOD 1 Row Wallballs 2… Read more »

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Tuesday March 12, 2019

  CrossFit 50-40-30-20-10 reps, for time of: Double Under Dumbbell Push Press, 35/20 lbs Lunge   Burn Bootcamp #2 Warm-up Air Squats Carioca WOD 1 Row Push-ups (L1), Bar dips, (L2), Ring Dips (L3) 2 180 Mountain Climbers Rope Climbs… Read more »

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Monday March 11, 2019

CrossFit Complete as many rounds as possible in 15 mins of: 45 Sit-ups 30 Dumbbell Hang Clean & Jerks, 50/35 lbs 15 Dumbbell Goblet Squats, 50/35 lbs Burn Bootcamp Burner 50 of each for time: Double Unders Jumping Pull-ups Russian… Read more »

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